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Archery Training Plan Revised Example

Training of archer ?

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danishmalik86367
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218 views

Archery Training Plan Revised Example

Training of archer ?

Uploaded by

danishmalik86367
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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6 WEEK TRAINING PLAN

Technical Focus SESSION 1 SESSION 2 SESSION 3

• Posture - flat back. Straight Skill 1: Posture Skill 2: Full Draw


- Mirror band draw ups x - Light bow draw and
body.
100 hold reps with ‘arrow
• Set position learning. MON Core Circuit - Light bow set position in elbow’ device x 150
repeats x 50. - Use overhead or 5
• Open the bow and setup - Formaster draw ups o’clock video delay
position learning. with rubber band x 50. feedback.

• Anchor position, alignment


and position at full draw. Skill 1: Posture
TUE Wrist Circuit - Repeat from Monday Bow Training Circuit
• Continuous expansion and Session 2.
aggressive release and follow
through.

Skill 1: Posture Skill 2: Full Draw Skill 1: Posture


WED - Repeat from - Repeat from Monday - Repeat from Monday
Monday Session 2. session 3. Session 2.
Physical Focus
• General strength.

• Finger/wrist/forearm strength Skill 2: Full Draw


Core Circuit & Wrist
THU Bow Training Circuit - Repeat from Monday
Circuit
• Core conditioning session 3.

Mental Focus Skill 2: Full Draw Skill 1: Posture


FRI - Repeat from - Repeat from Monday Bow Training Circuit
Monday session 3. Session 2.
• Complete training diary daily

• Visualise your shot process x


12 arrows per day minimum.
Skill 2: Full Draw
Core circuit in
SAT - Repeat from Monday Bow Training Circuit
reverse order
session 3.

SUN Rest day

Wrist/Finger Circuit: Core Circuit: Bow Training Circuit:


1. Dumbell wrist curl x 1a. Front plank 30sec 1. Full draw formaster
15. 1b. R-side plank 30 sec hold with light (~20lb)
2. Dumbell reverse wrist bow (30 sec).
1c. L-side plank 30 sec
curl x 15. 2. Formaster setup to full
2a. Deadbugs x 10
3. Dumbell radial/ulnar draw reps with band x
2b. Press ups x 10 25
deviations x 15.
5. Neutral grip pull up 3. Alecknas x 15 Repeat x 20
bar hangs x 45 sec. 4a. Squats x 10
Repeat x 4 4b. Split squats x 10
Repeat x 4

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