Training to your Level and Desire

As many of you are aware I also have a Tumblr blog, this is to help publicize my WordPress blog and help reach more beginner archers.  When I asked for questions here on my WordPress blog one of my Tumblr followers, tuchesuavae, asked the following…

I was wondering, what exercises do you do? What is your regiment with band work? Weight, tension, supply details, repetition, how long do you hold, how often, etc.

I initially responded …

I have a 6 day-a-week training schedule including weight training, shooting, walking, aerobic and Pilates. My training schedule varies depending on the time of year. 

Sometimes I use a rowing machine or weights however I no longer add weight. Do not want to add mass; just lean strong muscles. I use bands for warm-up EVERY time I shoot. I shoot about 150-200 arrows a day. 

However I thought I would answer the question in more detail and discuss the importance of training at your level. A training plan for any athlete is developed in conjunction with the athlete, their short and long-term goals and their current physical abilities and limitations. Before developing a training plan, you need to ask yourself, “What do I want out of archery?”, since the answer will dictate how you proceed.

Personally, until 2010 I practiced with a training plan fit for an intermediate level archer. In 2010, prior to the 2011 Canada Games, I met with my coach and expressed my desire to go to the games and compete. She developed a plan that increased the number of arrows progressively, weight training without mass gain and developed a higher level of core muscles. Although at the time, it seemed like a lot, my coach explained that if that was my goal that is what it would take to get there, and she was right.

Every level of competitive sports has a new level of commitment. Sometimes you need to make sacrifices to achieve your goals. If you are planning on practicing only in classes and expecting to be a world champion, you are sorely mistaken.  For two straight years, I had a limited social life outside of the sport and the friends I had there.

My basic schedule included, taking into account time for studying, tournament schedules and travel.

  • Core muscle development one-day a week including weight training and Pilates.
  • 1-2 days of rowing machine
  • 1-2 days of cardiovascular including walking, jogging or biking. 20-30 minutes with a continuous high-heart rate.
  • Shooting 150-200 arrows 3-5 days a week.
  • One day a week I rested.

My six-day a week plan was tailored specifically for me and became more involved and more difficult as the shooting season progressed. It was made this way because I wanted it to be and therefore I stuck to the plan and attained my goals.  Remember my plan will probably not work for you, mainly because my strengths, limitations, and goals differ.

If you are ready to take it to the next level in archery or any sport, seek out a trained and qualified coach. Work together with your coach to understand where you want to go and together develop a plan on how to get you there.

Mission Accomplished

No one can experience things for you. They can describe them in detail, draw pictures, give you a slide show, but you need to be there to truly understand what it’s like. That describes my trip to World Indoor Archery Championships in Las Vegas, NV.

I have been back for a week now, and thought I should blog about my experience. My goals before leaving were very simple; learn and enjoy the complete experience. If all I bring back is the knowledge of what it takes to compete that the World level, I will succeed.

Well mission accomplished, I gained the experience I was looking for and I now know what it takes to compete at the international level.

Although, I really enjoyed the learning experience and met several new friends from various other countries, it was extremely nerve racking. Prior to the competition beginning, I was shooting extremely well right up to the minute the announcer came on and declared “Welcome to the World Championships” and this set the wheels in motion. I was finally here competing for my country, and the whole world is watching.

My coach, Kathy Millar, tries to prepare us for this type of thing. Every couple of weeks in class we practice with distractions however nothing can prepare you for that level of distraction with loud fans, multi-lingual teams, and the constant commentators. It started with the introductions, world champion here, junior world champion there and me. Then the distraction of the commentator constantly announcing scores and who is shooting and what they did or needed to do. He even declared the winner in our of the bronze medal match even before we shot our final arrow.

Although individually I finished tied for 17th in the recurve junior women division; my junior women’s team set a new national record, even though we lost in the bronze medal match on the final end to the host Americans. Also congratulations to all my Canadian team members, although none of us medaled in this competition, we all preformed well and showed the world that the Canadians can compete at any level.

Preparing to take on the World

The 2012 World Archery Indoor Championships in Las Vegas, Nevada are less than a month away, and I am equally excited and nervous. This will be my first experience at the World level and I am trilled about enjoying it with my junior recurve team mates, Virginie Chenier of Quebec and Caitlin Northey of Saskatchewan. I am sure that we will gel as a team however since we all live in various provinces we will develop our team round strategy at the hotel on practice days. Speaking of the Hotel, the South Point Hotel and Casino, where the event will be held, is located in the heart of the premiere southwest Las Vegas valley, just minutes away from the famous Las Vegas Strip. According to their website, some of their many amenities include a 16-screen Century Theatre movie complex, 64-lane bowling center and a handful of restaurants that cater to all appetites and tastes.  Their distinctive hotel features spacious rooms and suites with 42-inch plasma televisions, Point Plush mattresses and Wireless Fidelity throughout. A unique feature to this property is its Equestrian Center, which is the finest horse facility in the country. South Point also has a fabulous 400-seat showroom that features headliner entertainment and dancing to live bands on weekends. Although the hotel offers plenty to do, even for those under age of majority (21 in Nevada), I am not sure I will have a lot of time based on the posted schedule for the Championships. The practice venue will be open for both official arrival days, Friday and Saturday, and I plan to get there early on Saturday. The rest of the week looks like the following…

  • Day 1 Official Practice & Team Captain Meeting
  • Day 2 Qualification Rounds
  • Day 3 Individual Eliminations
  • Day 4 Team Eliminations
  • Day 5 Individual and Team Finals

Immediately following the championships from February 10th to 13th is the World Archery Festival, stage 2 of the Indoor Archery World Cup. However, due to the amount of school I would have to miss, I have decided not to participate, instead I will fly home on February 10th. I look forward to meeting so many new friends from all over the world, and participating in one of the archery world’s premier events. Until then, my focus will be on eliminating all distractions. First and foremost, finish this semester and exams the week before leaving. So rather than setting expectations to high; my goals are simple. First, focus on shooting and ignoring bells, whistles and the bright lights of Las Vegas. Then, give it my best effort each day, focusing on each shot and ignoring any mistakes. Lastly, learn and enjoy the complete experience. If all I bring back is the knowledge of what it takes to compete that the World level, I will succeed. I have been asked a couple of times now, however it is unknown at this time, if they will be streaming a live feed of the competition however results will be posted on the World Indoor website.