Performance training for Archery - 12 weeks
Let's train!
In this 12-week program you will gain strength & stability to sustain longer efforts and higher draw weights.
This program is aimed at recreational athletes with little to no experience in strength and conditioning (S&C), looking to improve their physical abilities when practicing archery.
This is an intro program, built on purpose around symmetrical, repeatable series, reps, and movements, so as to make the progression easy to follow and not waste time juggling S&C nuances.
For that same reason, it is built around low equipment requirements: you'll need a set of resistance bands, some dumbbells and a bench, chair, or wall to lean on.
More info on how the program was built here.
This is not a personalized program, it doesn't address any specific needs individuals may have. Please make sure you're in good enough physical health to undergo a strength training program with a qualified physician before diving in.
Each 60 minute workout includes:
- A specific warm-up (after the generic warm up of your choice)
- Upper body work, focused on strength and endurance
- Core and lower complementary work, to help with stability and long draws
If you're unsure what to get or want more information, please send an email to coach.s@deskathletics.com with your questions!
| Phase | Purpose | Expected results | # of weeks | # of days |
|---|---|---|---|---|
| 1. Control & positioning | Intro to the exercises, building control in key position | Positions feel more stable | 4 | 3 |
| 2. Strength & hold capacity | Increase reps, weights and hold duration under load | Holding feels easier | 4 | 3 |
| 3. Endurance & transfer | Improve repeatability under fatigue, mimic sports demands | Less fatigue, more consistency in long sessions | 4 | 3 |
Powered by Bridge!
You will receive this program through BridgeAthletic, delivered straight to your phone using the Bridge iOS and Android phone and tablet app. You'll have access for a total of 16 weeks. No extra cost!
A few key benefits:
- Exercise videos and cues to walk you through every movement
- Easy tracking in the app so you can see your progress in real time!
- Daily readiness surveys to check in on how you're feeling and performing
ā¯—Automatic weight prescriptions aren't available for this program: it is up to the athlete to estimate the weights to pick or tension to put in the bands so they can train at the prescribed reps and reps in reserve.
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ABOUT US
Desk Athletics provides structured strength and conditioning for recreational athletes who want to perform better and stay durable.
Training is built around the demands of your sport, your schedule and energy levels, your training environment and available equipment.
The goal is to make strength and conditioning useful, consistent, and directly applicable to better performance.
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