Exercise Plans for Archery Athletes

by | Jul 15, 2015 | Archery Form, Exercise for Archery, Season of the Athlete

You need to do both the shooting plan and the exercise plan to be an Archery Athlete!

Below are examples of exercise plans for each skill level. Doing these routines in tandem with the shooting plans will help you see improvements in your archery skills more quickly and help you maintain those improvements long term.

You can find the SPT videos here:

Beginner

  • 4 days a week
    • 30 minutes a day
  • Day 1
    • Endurance for 30 minutes
  • Day 2
    • Resistive for 30 minutes
      • 3 Sets of 10 pushups
      • 3 sets of 10 crunches
      • 3 sets of 10 lunges
      • 3 Sets of SPT2 rep 10 times
  • Day 3
    • Flexibility for 30 minutes
  • Day 4
    • Endurance for 30 minutes

Intermediate

  • 4 days a week
    • 45 minutes a day
  • Day 1
    • Endurance for 30 minutes
    • SPT1 for 15 minutes
  • Day 2
    • Resistive for 30 minuteS
      • 3 Sets of 12 pushups
      • 3 sets of 20 crunches
      • 3 sets of 12 lunges
      • 3 Sets of SPT2 rep 10 times
      • 1 Set of SPT1 rep 10 times
  • Day 3
    • Flexibility for 30 minutes
    • 2 Sets of SPT3 for 10 sets
  • Day 4
    • Endurance for 30 minutes
    • SPT1 for 15 minutes

Advanced

  • 5 days a week
    • 60 minutes a day
  • Day 1
    • Endurance for 30 minutes
    • SPT1 for 15 minutes
    • SPT2 for 3 sets of 10 reps
  • Day 2
    • Resistive for 30 minuteS
      • 3 Sets of 15 pushups
      • 3 sets of 25 crunches
      • 3 sets of 15 lunges
      • 3 Sets of SPT2 rep 10 times
      • 1 Set of SPT1 rep 10 times
  • Day 3
    • Flexibility for 30 minutes
    • 2 Sets of SPT3 for 10 reps
    • SPT2 for 3 sets of 10 reps
  • Day 4
    • Endurance for 30 minutes
    • SPT1 for 15 minutes
  • Day 5
    • Resistive for 30 minuteS
      • 3 Sets of 15 pushupS
      • 3 sets of 25 crunches
      • 3 sets of 15 lunges
      • 3 Sets of SPT2 rep 10 times
      • 1 Set of SPT1 rep 10 times

Remember that the above plans are only a suggestion based on your archery skill level. Before you attempt any of the listed exercises you should meet
with your physician to have a yearly physical and discuss where they believe you should begin your exercise routine. Exercise is a great way to both
become a better archer and an overall healthier person, but each of us must begin where we feel most comfortable. That being said, we cannot remain
where we are most comfortable and must push ourselves to succeed.