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ARCHERY & WEIGHT TRAINING

Biomechanical models provide the loads on all muscle groups during all actions. This provides us with valuable data to set weight training goals to ensure that the archer has full control over the bow. We can also accurately determine the strength levels the archer will require to handle an increased draw weight so we can prepare the archer for the increased weight prior to moving over to the new bow.

Designing a detailed weight training program has many complexities which are dependent upon the individual athlete and facility. This data provides with goals for the archer to work toward.

While different coaches may prefer various modifications of weight training programs, a weight training program designed for archers should consider the following:

The primary goals of an archer’s WT program are:

-Appropriate strength

-Control

-Rotator Cuff enhancement

-Endurance

-Balanced exercise

General Rules for an Archery WT Program:

- Strength with control is important

- Use free weights and dumbbells for general workouts.

-Use machines only when pushing to extreme weights – for safety

- Do not neglect core development

- When moving to a higher Bow Draw Weight, start by developing rotator cuff muscles first.

- Include non sport specific exercises to provide a balanced work out.

- Work for strength and control – not bulk / bodybuilding

A WT Program should have a goal, not simply endless pushing of weights for more and more strength. For the archer, the first goal is usually to ensure appropriate strength to handle the desired Draw Weight Bow. Once this goal is met the archer has decisions to make. Some of the typical options are

-Increased strength for a planned, higher Draw Weight Bow

-Minor strength increases (approx. 10%) to provide a strength margin

-Control and stability

-Endurance

` -Balanced conditioning

-Toning

After minimum strength levels are attained for all muscle groups the goal usually becomes some balance between endurance and strength. Selecting proper working weights and repetition patterns is crucial to obtaining the optimal results within the framework of an overall archery program.

DETERMINING APPROPRIATE STRENGTH LEVELS

While a Weight Training program should include a full body workout and core development, certain exercises use muscles that are specifically required for Archery and these strength levels are very important.

Biomechanical models determine the loads on all muscle groups during all actions. This provides us with valuable data to set weight training goals to ensure that the archer has full control over the bow. We can also accurately determine the strength levels the archer will require to handle an increased draw weight so we can prepare the archer for the increased weight prior to moving over to the new bow.

With the theoretical data I have tested over a hundred archers at all ages and levels of development, from 12 yrs to 50 yrs and from beginners to Olympic level shooters. I looked specifically at these excercises that simulate archer activity and found a strong correlation between the strength levels predicted by the analytical models and the strength levels of highly skilled archers.

After minimum strength levels are attained for all muscle groups the goal usually becomes some balance between endurance and strength. Selecting proper working weights and repetition patterns is crucial to obtaining the optimal results within the framework of an overall archery program.

The macro scale models determine the muscular loads throughout the shot process and at anchor. These loads are based upon the Draw Weight (DW) of the bow. When referring to ‘Draw Weight’, we are referring to the actual draw weight at the archer’s draw length, not the marked draw weight on the limbs. I then tested dozens of archers, at many skill levels, to see how they compared to the theoretical data from the model. I found that for ‘skillful’ archers there is a strong correlation. For inexperienced, or poorer archers, there was often a correlation in some muscle groups, but many, especially rotator cuff muscles, are usually deficient. This gives ‘practical’ credence to the analytical model.

DEFINING APPROPRIATE STRENGTH LEVELS

When discussing weight training, it is common to use the 1-rep maximum weight as a reference. This is the amount of weight an athlete can lift one time before resting. As archers we will rarely, if ever, use this weight, but knowing its value gives us a good reference value to select actual working weights

With archers we are not concerned with ‘maximum’ weights, we are concerned with ‘mastery’ weights. This is the load we can work with under full control. My research indicates that this is about 40% of the 1 rep max. So, I design a program around a 1-rep max of 2.5 times the loads determined form the Macro scale model of the archer.

Pushing to 1-rep max loads involves certain risks and dangers, especially for athletes who are not primarily weight trainers. Also, when working with the rotator cuff muscles, it is particularly dangerous. Finally, archers are far more interested in control and endurance than in maximum loads, so we need a method to determine ‘working’ loads, based upon this 1-rep max ‘reference’ load.

There are many methods/calculations available that can correlate a workout with a certain weight for a number repetitions with a 1-rep maximum. Some of the more common ones are, the Brzycki equation, the Baechle equation, the Eply equation and the Landers equation. They all give similar results with minor variations . Since he Brzycke equation is the most commonly used method, I use the Brzycke method.

The Brzycke equation is:

With this method, an athlete can work with a safe weight, for a number of repetitions, and from that information we can make a good estimate of the 1-rep max weight.

To make calculations easier, I have set up three tables:

-TABLE-1: Determines 1-rep max based upon a working weight and number of reps the archer can do.

-TABLE-2: Shows 1-rep max goals for an archer, based upon the Bow Draw Weight (BDW).

-TABLE-3: Shows the percentage of 1-rep max and the reps an athlete should use for the selected goals.

Coaches can use these tables to set training goals using the following steps:

1- For each of the exercises listed in TABLE-1, determine the weight that an archer can perform a maximum of 6-12 reps.

NOTE: Determining the maximum reps for an exercise has a certain amount of judgment call. This judgment variance can cause a difference in the estimated 1-RM of as much as 10-20 lbs. I stop counting when I see that the athlete is no longer able to complete a rep with a dumbbell while using good form and control. For beginning weight trainers, and for juniors, I make the conservative estimate. After 2 weeks, when I have a chance to see how the archer is handling the assigned weights, I reassess the 1-RM.

2- Using TABLE-1, find the working weight (row) in the left column and the number of reps (column) across the top. Trace the row and column to the intersection. This is the 1-Rep Max.

3- Using TABLE-2, decide upon the archer's objective. Then, using the information from the previous steps to set a weight training goal. Usually the goal will be a choice between strength or endurance..

4- Use TABLE-3 to determine the working weight and repetitions that suits the archer's goals.

General Rules for an Archers WT Program:

- Strength with control is important

- Use free weights and dumbbells for general workouts.

- Use machines only when pushing to extreme weights – for safety

- Do not neglect core development

- When moving to a higher upper body strength level, start by developing rotator cuff muscles first.

- Include non sport specific exercises to provide a balanced work out.

- Work for strength and control – not bulk / bodybuilding.

Rotator Cuff - Safety Notes

- To avoid injury, Archers should progress slowly with Rotator Cuff exercises. The Rotator muscles are small muscles that are under-utilized in most other activities. As a result, they are often poorly developed and unprepared for heavy loads.

- The RC exercises are awkward and must be done correctly. For the first week, use extremely light weights to get used to the movements. During this introductory phase, adult men should keep the weights under 5 lbs. Women and Junior archers should keep the weights to less than 3 lbs.

-After the introductory week, stay within comfortable ranges (less than 50&% of 1-RM) until the archer is fully comfortable with the exercises.

-When working for strength, progress slowly. To not push for increases too quickly. Keep incremental increases small enough so that the actions are done correctly.

-Maximum working weights should be kept to less than 80% of the 1-RM.

General Notes:

-Archers are using Weight Training as a support activity. Do not push weights too high To avoid compromising archery practice days, it is best for general upper body and arms to keep the working weights to less than 90% of the 1-RM

-The weight and rep ranges, provided in TALBE -3 are recommended as a guideline. Individual weight trainers may have their own preferred ranges. The important thing is to keep the goal of Archery in mind. The three primary goals for archers are Control, Appropriate Strength, and Endurance. Design the archer's program to accomplish these three goals.

-This is an introduction to the topic of Weight Training as a supplemental part of a complete Archery Program. It is intended to present the basic ideas for the program but it does not represent a designed program for any specific archer. It is best to have a specific program designed for individual archers, considering the needs, experience and commitments or each archer.