Archery practice - 2022-07-21

 

Okay, day 2 of the practice diary.


I want to continue with my goal of taking care of my head position and my body stability.

Today, I'll go for 100 arrows with around 40 of those with closed eyes during the release.

My goal is to have good body stability and head position on 80 % of the shots.

I also want to do one session SPT3 (go to full-draw, over-draw for 10s let down, 1 minute break, 10 repetitions).


I also found a good guide online, which highlights a good routine for archery training: https://www.acearchers.com/uncategorized/archery-exercises/


The guide highlights that muscle training should be done with a rest day in between and suggests a minimum of 90 - 120 minutes of endurance training per week. The SPT section was especially interesting as it shows an example of how one can split the different exercises in a week.

I'll try to use my adjusted variant

  1. SPT4 every day before you shoot.
  2. SPT1 on Wednesday and Saturday
  3. SPT2 on Tuesday and Friday
  4. SPT3 on Monday and Thursday

Review:

I finished the 100 arrows with a lot of good shots from 20m, my release felt often quite good today and I get a good feeling for my body stability to identify when the stability is off. I wasn't able to to SPT3 today as I spent too much time at work, I'll have a bit more time off tomorrow though ;). I also wasn't able to do a lot of shots with closed eyes during the release as I was distracted by Paloma talking to me during the training.


Current training effort this week:

Monday - ~100 arrow session, 25 pushups, 40 crunches, shoulder mobility training

Tuesday - Running session to Monte Calvo (400 m up, around 6 km forth & back) in 01:01:29, stretching session of the legs and shoulders

Wednesday - 80 arrows (65 from 20m, 15 for warm-up from 5 & 7 m), 16 minutes SPT 1, 25 pushups, 40 crunches

Thursday - 100 arrows (80 from 20m), 25 pushups, 20 crunches & 10 lunges


Training goal for the week:

1. Around 500 arrows (280/500)

2. ~ 2 hours of endurance training (1/2)

3. 180 minutes of stretching (55/180)

4. 180 minutes of strength training (56/180)

5. SPT1 (1/2) SPT2 (0/1) SPT3 (0/1)

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