Exercises for the Archery Season
 

I am looking for some strengthening tips to assist in strengthening my upper body for shooting my bow, injury prevention and improve my bow holding power! This will assist me greatly while Elk hunting and that bull is coming in slowly or stops behind that inevitable bush or tree!


BSLugnut

RE: Exercises for the Archery Season
 

Can't go wrong with pushups.....and light weights with your shoulders is something we should all be doing.

I caught a BUNCH of crap last year....for suggesting we practice drawing our bows (to see if we can do so undetected) on live animals.....even if we know we'r enot going to take that particular animal.

I picked up the latest copy of Bowhunter magazine, last night. In it....there's an article that has the author suggesting JUST THAT. He said we should do this every chance we get to perfect being able to do it in those situations that DO see us wanting to take that animal.

While practicing the other evening......I drew every arrow back.....like I was in stealth mode.....trying to do so in a manner that would bring about the least detection.....slow and deliberate. it's different. We all know that. It takes a little more strength to do that. It's how I'll be practicing from now on. it also lends a lot of credence to what Don's been telling us about our draw weight.

Good luck.

RE: Exercises for the Archery Season
 

If you have a health club membership take the cable exercise and pratice pulling it like you would the bow.
Make sure you work both shoulders because you should never just work one side.
Also Walmart sells a rubber type band kit that you cant go wrong for the price.
http://www.walmart.com/catalog/product.do?product_id=4329710

Hope this helps

RE: Exercises for the Archery Season
 

Here are bunch of sruff. Google the names to see how and do them:)

Back
Lat pulls
Bent-over row
Seated Row
Bent over Row Dumbbell
Lying Row
Supine Row(my favorite)
Pull Ups
Dead lifts

Shoulder
Miltary Press with Dumbbells on the ball(The machice compress your spine too much)
Upright Row/wide grip and close grip
Lateral Raise
Lever Lateral raise with dumbbells
Dumbbell raise

Chest
BenchPress & wide grip
Incline Press
Decline Press
ButterFly

Arms
Biceps
Curls
Dumbell Curls
TriCeps
Dips
Closed Grip Bench Press
Tricep Extension
Bench Dip(Best one IMO)
KickBack


Make sure to work your core. A strong core will give you greatbalance. Not always about being "strong"

The best golfers in the world are the ones with the best balance. Tiger can do over 100 of one core excersise. I can do 50 of it;)

RE: Exercises for the Archery Season
 

Personally, I shoot a bow heavier then my normal bow. I'll shoot two weeks on my 61# bow and one week on my 70# bow. The 70#er makes the 61#er feel very easy to draw and control.

RE: Exercises for the Archery Season
 

GMMAT,

Why would people give you crap about "practicing like you hunt?"
I thought that was one of the points of practice.

RE: Exercises for the Archery Season
 

I don't know, Lebeau....

I caught a bunch of crap on here for saying that I would occasionally draw down on an animal I had no intentions of shooting. The main reason cited was the chance I'd accidentally shoot the animal.

I never said I put the sight pin on the animal. I have, though, saw an animal approach.....come to full draw....and let off.....just like I was going to take that animal. It's tougher than just "drawing your bow" in the back yard. Doing so in stealth mode requires a little more strength. It's good practice if you asked me......and the article I read last night reinforces this.

Letting off is ALSO something that should be practiced "live" (IMO and the BM article author). I've had to do it on more than one occasion onanimals I've taken. What better practice could there be?

RE: Exercises for the Archery Season
 

I always cut out weights when the season draws near for fear of injury. Push ups (flat, level, & decline), pull ups, dips, and if you are chasing elk, lots and lots of aerobic excercise. If it is steep terrain, then I think that a bicycle is actually better than running. It works the quads out more and that is what you need to climb.

RE: Exercises for the Archery Season
 

I don't think it's a bad idea GMAT. I have a friend who does the same thing. Besides the physical benefits, it will also have some real hunting benefits (like when to draw and not get busted). Personally, letting down an a compound plays real havoc on my shoulder though.

RE: Exercises for the Archery Season
 

This is all good stuff, esp the part about the core. I'd also add clean and press. I think it ties everything in together and man can it get tough. Also, when you plateau try tricking your muscles by doing different stuff for like two weeks and then go back to your routine. Every now and then when my plan gets old I'll work out with the wife for a couple of weeks (which does suck) doing yoga, T-tap and pilates. It is a nice way to use your muscles different and give your body a rest from the heavy stuff.

But, most important is diet...

RE: Exercises for the Archery Season
 

Edited.

RE: Exercises for the Archery Season
 

GMAT, if memory serves me correctly what I commented on back then was the possibility of spooking something which could lead to the spooking of other deer, even the possbility of a spooked deer leaving warning scent in the area (I believe this is something that is being studied). Maybe even something which you would want to shoot. I don't believe I commented on the possbility of you wounding something.

RE: Exercises for the Archery Season
 

GMMAT, sounds good to me. I guess like Bob, if close to the season my only concern would be educating the deer.

I don't think wounding is that legitimate of a concern. Is it possible? Yes. Lots of things are possible. Is it likely? Not at all if someone has been bowhunting for a while. Could I fall out of my stand and kill myself? Possibly. Could I not see a car in my blindspot and get in a wreck this afternoon? Possibly. Could an arrow shatter on release and blind me? Possibly. Most activities carry some risk. In this instance, the risks are so small that people should not get carried away with their moral grandstanding.

RE: Exercises for the Archery Season
 

Germ hit the nail on the head "it's not always about being strong." Don't forget that more reps with a moderate weightis better for endurance training. About the only thing that brute strength will help you do, is load that big bull into the truck...

RE: Exercises for the Archery Season
 

Best thing you can do is pushups in my opinion. Cheapest exercise, easiest exercise, and in my opinion, the most effective.

RE: Exercises for the Archery Season
 

Pushups are good.

I'm already in my pre-season regimine.

Walk/run 2 to 2 1/2 miles, four times a week (I will up the mileage as I close in on hunting season).

Lift weights (15 lb hand weights and 65 lb on a curl bar) every other day.
Upright row (10 reps, 3 sets each w/ hand and curl bar)
Curl (biceps)( same as above)
Overhead and bench press (hand weighs only because of old injury to
left shoulder)
Extended arm raise (hand weights only)
Situps (as many as I can do at one sitting)
Pushups (modified because of shoulder injury)

And of course, I shoot my bow three times a week, five times a week the month before the season.

RE: Exercises for the Archery Season
 

Nothing to add to the good advice already given,providing equal time to strengthening your legs is a big part of structural stability and balance.

RE: Exercises for the Archery Season
 

Good point;)

Leg Press
Squats
Lunges(I hate these, but they are great)
Calf lift(what I call it)
Leg curl(front and back)

RE: Exercises for the Archery Season
 

Bobco....

yes. That was your stance, then. I edited my original response (above)......and you are correct.

RE: Exercises for the Archery Season
 

I don't know if its been mentioned (I haven't read the entire thread) but don't forget your cardio. If you do any kind of extended hiking during the season, running during the year will definitely help.

I've already started. I used to love running but quit for about two years. The first time I ran this year I pushed myself too hard trying to run a six minute mile again. I wound up not only puking on the side of the road, but I pulled muscles in both legs. Not smart. Point is, whatever you do, ease into it.

RE: Exercises for the Archery Season
 

I'll second the cardio. No doubt lifting is helpful but cardio time is as important if no more than weight training when especially when getting ready for an elk hunt.

On a side note I have been practicing setting real still in my stand. I do this with several hours of remaining motionless on the couch. My wife says I am really getting the hang of it. Not doing much for my physique though.

RE: Exercises for the Archery Season
 

Im all for you pal on this one for sure. Helps for when the moment of truth comes.

RE: Exercises for the Archery Season
 

There is a method of training that combines both cardio and weights. It is commonly called circuit training. I play soccer, and I am also getting older--51 now. I have maintained my playing time by using this method. You use weights in semi-moderate levels, based on what you are capable of. I, for example, do shoulder presses--3 sets of 8 with 40 lbs dumbbells, get on one of those mini trampolines and run for 60 seconds, with no rest between sets. Then I do bent over rows with 60 lbs bumbbells, same amount of sets and go immdediately to the trampoline.Then I do abs, 3 sets of 15 reps, go to leg extensions on a machine, 3 sets of 15 reps(200), leg presses( 355), same amount of sets, then bench press, 3 sets of 8(170), and flys, 3 sets of 8(60), and end with tricep extensions(60), and bicep curls(40), all with the same 60 seconds of running on the trampoline in between with no rest--well virtually no rest--maybe 15 seconds or so. Off days I walk and stretch.I shoot a 80 lbs Tribute set at 74 lbs, and I have no trouble pulling slowly and with control. Many times I shoot immediately after training, to replicate the 'buck ever' that I usually experience when drawing on an animal. I would emphasis that it is good to do this for bow season, but better to adopt it as a life style change. The benefits are worth it.