What exercise to stay tuned off season

Discussion in 'Bowhunting Talk' started by boilerman, Jul 27, 2016.

  1. boilerman

    boilerman Weekend Warrior

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    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.:beer:
     
  2. Spear

    Spear Grizzled Veteran

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    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.
     
  3. Sota

    Sota Legendary Woodsman

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    Work around the farm keeps me in shape I am 50 am still pulling 72 pounds without a problem.
     
  4. WiscoBowHunter

    WiscoBowHunter Die Hard Bowhunter

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    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
     
    Last edited: Jul 27, 2016
  5. Bowguy

    Bowguy Weekend Warrior

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    Shooting shape? String bow, reg shape there's many ways.
     
  6. virginiashadow

    virginiashadow Legendary Woodsman

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    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.
     
  7. ybohunt

    ybohunt Die Hard Bowhunter

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    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.
     
  8. TomTom1

    TomTom1 Weekend Warrior

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    I just shoot my bow year round.
     
  9. Suncrest08

    Suncrest08 Die Hard Bowhunter

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    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
     
  10. Note

    Note Newb

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    :moose: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.
     
  11. Fitz

    Fitz Legendary Woodsman

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    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.... :tu:
     
  12. Spear

    Spear Grizzled Veteran

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    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.
     
  13. Sota

    Sota Legendary Woodsman

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    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.
     
  14. killer chill-r

    killer chill-r Weekend Warrior

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    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.
     
  15. Coop

    Coop Grizzled Veteran

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    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.
     
  16. Jake/PA

    Jake/PA Grizzled Veteran

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    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.
     
    Last edited: Jul 28, 2016
  17. myot

    myot Weekend Warrior

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    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
     
  18. mississippi hoyt shooter

    mississippi hoyt shooter Weekend Warrior

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    Just develop that muscle memory and do some pull-ups consistently
     
  19. boilerman

    boilerman Weekend Warrior

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    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.
     

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