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.
Now that your center-shot is right, you’ll need to continue to fine-tune your bow periodically to change as you grow and develop as an archer. Start by labelling and numbering your arrows. Labelling your arrows with your name or initials is required for tournaments and sometimes is the only way you can distinguish your arrows from someone else’s; especially if they have the same nocks, shafts and fletchings.
Numbering is a good idea so you can track your arrows, if you have a single stray arrow. If the stray is consistent on every end and the number is the same, it may be that something is not right with that arrow.
Once you know your arrows and can track them, you can further tune your bow by adjusting various components such as the tiller, plunger, nock height etc… . You can perform some or all of these various tuning test to help tune your bow for maximum performance.
Paper Tuning Test: Tuning test involving setting up a piece of paper on a frame, stretching the paper taught, and shooting field-tipped arrows (not broadheads, which will affect the arrow flight) through it starting about 6 ft away.
Bare Shaft Planing Test : Tuning process were one shoots a bare arrow (shaft with no fletchings) for comparison with fletched arrows.
Walk-back Test: Tuning process where groups of arrows are shot at increasing distances to give a useful combined test of both centre-shot and button tension.
As you develop as an archer you will need to make changes and tune your bow. Remember that making multiple adjustments at the same time can be hard to track and can be very confusing. It is important to only make one change at a time and test again.
This concludes the Arrow Series; Thanks and good shooting.
This past weekend, I participated in the Ontario Spring Classic held at Woodlands Park in Toronto, Ontario. Toronto just happened to have very hot and humid weather during the tournament.
Heat and humidity can affect your arrow flight. Humidity can cause your arrows not to spin as quickly leaving your shot grouping lower since they do not gain as much distance. Heat affects the archer too with hot and sweaty hands. Sweaty hands affect your grip on the bow possibly changing your point of power and the heat causing your hands to swell which in turn affects your feel for the string in your fingers. Check out my previous blog about other effects of various weather conditions.
Weather is a great metaphor for life – sometimes it’s good, sometimes it’s bad, and there’s nothing much you can do about it but carry an umbrella. -Terri Guillemets
This year I packed baby powder, something that every competitive archer needs to bring with them to every outdoor competition.
A little baby powder on your…
…inside of your string arm keeps your arm from becoming too sticky keeping your draw and release smooth.
…bow hand helps deal with sweaty hands that can affect your grip of the bow
… string fingers to allow your fingers to have a good grip on your finger tab making it easier to control your drawing and releasing of the string cleanly.
…cheek bones under your eyes, if you wear glasses or sunglasses, will help prevent them from fogging up.
The Ontario Spring Classic is a two-day tournament with high-performance archers including past, current and future Olympians hopefuls with the winner in each category receiving $500.00 prize money. This open tournament is a great way to measure your development against some of the best archers in Canada. If you are ready to take the next step in competition in Canada, I suggest you plan on attending next year and pack a little baby powder just in case.