I got thinking, and thought what would I prescribe if I were going to do gym work based around archery. So this is what I came up with hopefully catering for the main issues facing an archer: Strength and endurance in a competition despite conditions ie. being able to deal with physical exhaustion. Any coments/queries? DAY 1 - Strength Warmup: 5 - 10 minute light cardio Light stretches Weights: Deadlift 6x4/10x3 Bench Press 6x4/10x3 Shoulder Press 6x4/10x3 Chins/Rows 6x4/10x3 - Emphasis on pulling shoulderblades in Side Bends 4x4 Weighted Situps 5x5 Shrugs 3x4 Cooldown: Gentle cardio 4 minutes Light to deep stretching DAY 2 - Conditioning/Power Warmup: 10 minute light cardio building intensity every 2 minutes. Light stretches/dynamic Weights: Squats 1x20 Optional:Burpees Cable Crossovers: 1x6, 8, 10, 12 build up to 8,10, 12 ,14 Russian Twists: 4x10 One Hand Cable Rows: 1x10, 12, 14, 16, 18 HIIT Cardio 10 minutes (Running Crosstrainer or Rowing) Cooldown: Stretchy band drills for a minute or two V. Light cardio, swinging arms Deep stretching
