Just asking what type of exercise some of you do to stay bow fit in off season. I seem to have gotten a bit weaker since shooting my bow last season. I currently shoot 63 lbs and don't really want to drop below 60. I have noticed a bit more effort this year than last year while shooting so was thinking of some sort of training routine to strengthen some, for the core muscles used in bow hunting. I was thinking of dropping my bow weight and gradually increase but come spring I really don't shoot that much and it is showing now. So I was thinking of some general exercise to do year round to prevent this from returning every year. Only 46 so I know years later there will be issues.
I am by no means in shape to where I should be, I still have a fair amount of college muscle but I have a beautiful marbled thin layer of dad fat covering it, but I still work out on occasion. Dumbbell rows, planks, dips, pull-ups, and shoulder press. You'd also be surprised how helpful just pulling your bow back and holding it can be too. Pulling the bow back and holding it is resistance in itself.
This is my daily work out. I put on roughly 5 - 10 miles a day at work. keep in mind things don't always go on schedule because of fitting this in around work, school, etc. Sat & Sun are filler days if im not busy doing other things. I shoot a mathews reezen 6.5 and mathews chill both at 70lbs all exercises are 4 sets of 8 reps Barbell work is at 165lbs Dumbell Work at 30lbs Products I use are MTN Ops Ammo, Yeti, Enduro, Phenix, Blaze, Multi- V, Monday 10min Jump Rope Hang cleans, Incline Bench, Shrugs, military press Run 1 mile then Jog Back Shoot at 40 yards for 30 min Tuesday 10 min jump rope Front Squats, Dead Lift, Leg Curls, Calf Raises Run 1 mile Jog Back Shoot at 50 yards for 30 min Wednesday 10min Jump Rope Pushups, Push Press, Snatches, Abs Run 1 mile Jog Back Shoot at 60 yards for 30min Thursday Jump Rope 10min Bench Press, Leg Press, Lunges, Stiff Leg Dead Lift Depth Jumps, Verticals Jumps, Power Skips, Squat Jumps Run 1 Mile Jog Back Shoot at 20yards for 12 arrows while holding back for 2 min Friday 10min Jump Rope 3x10m, 2x25, 4x40, 3x60 Sprints Jog 2 miles Shoot at 30 yards for 30min Saturday Bike For 1 - 2 hours Go to outdoor 3d Range 10 - 50 yards Sunday Go Kayaking on River for 1-2hours Shoot from stand 20-60 yards
When in doubt, keep it simple. Run, lunges, pushups, pullups. Do that three times a week, or even just twice and you will notice a difference.
I'm a big fan of the KISS (keep it simple stupid)method when it comes to working out/jogging. I try to jog at least 20 miles a week( 4 miles a day 5 days a week) if I miss a day then the next time I'll go in the morning and then again in the evening to make up for it. As for actual strength training I do 300 push-ups a day(200 regular push-ups 100 one handed) 5 days a week. Plus 75 chin-ups a day 5 days a week. If you get tired of doing regular push-ups just google "types of push-ups" and you can get quite a few differences styles. Also you can check out the fitness thread over in the water cooler if you haven't already.
You can use resistance bands to do lighter excersizes, they come in all different resistance weights. But the more fun alternative to working out is just shoot year round like TomTom said
Poetic way to cover it, pun intended. It doesn't get better as time goes on. I walk 2 to 3 miles 6 days a week & lift weights twice a week, but to get back in bow shape, I use those exercise bands. I simulate the motion to work those specific muscles plus a couple of other motions to help work the general area.
My bowhunting exercise routine: shoot my bow hang some stands shoot my bow split & stack firewood shoot my bow toss my son in the air shoot my bow....
Chasing after the kids and playing "down, set, hike - tackle!" is a given and in addition to the workout. It's amazing how many times in a row a kid can do something and laugh and go crazy without getting bored.
Going to mow the yard around the house not the driveway or pasture will be 12.75 miles of walking behind a deck mower. I think it is being active after 6:00 that is one of the best exercises we can do to stay in shape.
I hit the gym 5 days a week & try to shoot my bow everyday. My hunting now a 60# Spyder while the bow I shoot everyday is either my 70# Arena or my 70# Nitrum Turbo. Then when season comes 60# is nothing to draw or hold for a little bit.
I walk everyday and shoot year round. I used to be heavy into power lifting but after two back surgeries I gave it up. I have also had two bicep surgeries (one on each arm) so I am limited to the weight training I can do anymore. I do hope to move to jogging from walking but don't have the stamina yet to jog very far.
When it comes building shooting strength, repetitions with the bow. Start out shooting 10 arrows and then add one or two everyday. The one workout that I could see translating would be the DB row. To maintain fitness throughout the body, I prefer the low rep/high weight theory. A week of working out will include deadlifts, squats, bench, overhead press, rows, slow cardio, and HIIT. Hiking some hills with a loaded pack will also do some good.
I load a pack up with a 90lbs bag of flour and chase my dog through river bottoms for about 3miles 3 times a week and shoot my bow 5-6 times a week Dan
Well thanks for some tips. Will have to start something as my job (boiler operator) is not as demanding as some. It just seems that every year for some reason I get out later in the year before I start shooting my bow. As deer season is only 7 weeks away, it looks like my lack of practice is going to make my practice sessions now become more often with a bit of exercise as well. Thanks for replies and starting to get ready now for upcoming season.
