131 Morse St, Foxboro, MA 02035774-215-5292

What are Archery SPTs?

SPT stands for Specific Physical Training and are exercises intended for the muscles you specifically need for your sport. In archery, we need strong bow drawing muscles, strong bow lifting muscles and the strong string hand finger muscles. Not only must these muscles be strong, they also need to have endurance and flexibility*.

There are four SPTs for archery.

It is important to be taught how to correctly execute each SPT. Without training, you’ll do them incorrectly and gain no benefit from the activity.

At Ace Archers, we always teach SPTs in our archery classes on a ­­­­­­3 week rotation. Every week we start with SPT 4 (Alignment SPT). Once every three weeks we perform SPT 1, SPT 2 and SPT 3 just before class finishes. If you want to learn the SPTs, just come in and any instructor can teach you the all four SPTs.

SPT 4 is done before you start shooting and just after you have completed stretch band. SPT 1, SPT 2 and SPT 3 are done after you have completed shooting for the day.

I recommend that you perform SPTs daily. SPTs are one of the few exercises that you can do daily without damaging your muscles.

Beginners should perform fewer sets and work up to the full SPT sets. If you’re starting out, complete a Beginner Cycle before moving up to the Intermediate Cycle. Once you’ve completed the Intermediate Cycle, you can move to the Full Cycle.

Beginner Cycle Archery SPTs

Week Number Which SPT? # of Sets # of Reps SPT 1 Duration
Week 1 SPT 1 1 10 30 Seconds
Week 2 SPT 2 1 10
Week 3 SPT 3 1 10
Week 4 SPT 1 2 10 30 Seconds
Week 5 SPT 2 2 10
Week 6 SPT 3 2 10

Intermediate Cycle Archery SPTs

Week Number Which SPT? # of Sets # of Reps SPT 1 Duration
Weeks 1 & 4 SPT 1 2 10 30 Seconds
Weeks 2 & 5 SPT 2 2 10
Weeks 3 & 6 SPT 3 2 10
Week 7 SPT 1 3 10 30 Seconds
Week 8 SPT 2 3 10
Week 9 SPT 3 3 10

Full Cycle SPTs for Archery

Full Cycle #1

Week Number Which SPT? # of Sets # of Reps SPT 1 Duration
Week 1 SPT 1 3 10 30 Seconds
Week 2 SPT 2 3 10
Week 3 SPT 3 3 10

For Full Cycle #1, repeat weeks 1, 2 and 3 when you have completed the first rotation.

You can also do this:

Full Cycle #2

Week Number Which SPT? # of Sets # of Reps SPT 1 Duration
Week 1 SPT 1 & SPT 2 3 10 30 Seconds
Week 2 SPT 2 & SPT 3 3 10
Week 3 SPT 3 & 1 3 10

For Full Cycle #2, repeat weeks 1, 2 and 3 when you have completed the first rotation. I would not use Full Cycle #2 until you have gone through Full Cycle #1 at least 3 times.

*If you are strong and don’t have endurance or cannot move the joints that allow you to participate in sport, then your strength is of little use. I have seen many very strong men and women that cannot execute a draw because of the their lack of flexibility.

Categories: Exercise for Archery