I lift weights, and run on the treadmill with wrist weights.
Here's what I've been doing here and there when I have time and energy......
10Lb barbells as FAST as I can crank 'em out
30 reps bicep curls
30 reps ummm......I dunno what ya call 'em, but starting from arms length around waist, bring up along spine in front, stopping about chest height.
25 reps resistance tube anchored in the middle standing, doing back muscles
25 reps the other way doing shoulder/chest muscles
1/4 [email protected], 1/4 [email protected], 1/4 [email protected] incline setting at 4 MPH all treadmill running with 1Lb. wrist weights.
Final step.........Sit back and cooooooooool down!
I run a mile every day. Every other day I run with an extra 40 lbs added to an old Alice pack straped to my back. After the run I try to shoot a little to try to get the shoot off between heart beats.
Then as many situps as I can do in 5 min. then try to shoot again. After that as many squats as I can do in 5 min. Then try to shoot again. Cool off for awhile then start to practice for one hour without a sight every other day. At work when its slow I will pick up a 10 lb weight with my bow arm at full extension and try to hold it for as long as I can. 45 seconds doing this is a killer!
Anyway thats what I do, right or wrong, it works for me.
Lift weight with a trainer and do some pretty intense cardio 4 X a week. Has really helped my shooting, especially 3-D. I also got my trainer into archery. He tagged out in 2 states his first year bowhunting.
I try run about 20-30 miles a week and lift 4 times a week. Must be why I have been between 3-7% body fat my entire life. Now days I am slowing down a little, but not much. Last year I went to an alumni track meet and an a 51 sec 1/4 mile and ran a 4:40 mile. Not too bad . Oh yeah, I weigh 175# and bench press 275#. I wish I could lift more, but time is just not there right now. Maybe someday. I think that weighs and running improve your holding and all day shooting form.
I was told by another member that being fit to compete on top level archery is not something one needs to do to acheive this goal. I ask a couple that I know in PM and they said yes cardio and endurance is something you must have. Sometimes judging others by looks alone is not saying they are not fit or dont excersise. Please continue to post and give your feelings on conditioning for archery.
I shoot 700 arrows a week, 5 days a week, so I have no time for anything else. If I had the time I'ld be weight training. However finish work at 6pm, eat dinner then shoot till 1am everynight makes anything else hard to fit in.
12 or 16 oz curls 4-6 six times every evening, along with some serious silverware lifting to face 3 times a day and numerous squats every evening in front of the tv with 4-6 runs to the refrigerator (see above curls). Man...it'll wear you out!!!
Just kidding, I'm diabetic so I need to work out every day. But being deployed and working 12 hours a day at nights doesn't bode well with working out.
When I do make it to the gym it is a recumbent bike, 30 minutes in the work mode for hills. It'll burn your legs. I use to do the elliptical machine but it just didn't give my muscles the work out I wanted. I need too get back to lifting. Just the work schedule is normally conducive to sleeping during the day.
Since I started shooting again, I can feel the old muscles awakening...and I love every minute.
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