Description
Duration: 6 weeks. 3 days per week with an optional 4th day
Equipment: A pair of light, medium, and heavy-ish dumbbells and/or kettlebell, an array of bands, and a pull-up bar.
Description: This program aims to build upper body and core strength, specifically for archers to keep healthy and balanced muscles (think push/pull movements). Suitable for beginners or advanced athletes, this is best done during the off-season (certain parts can also be used during the season as maintenance or warm-ups before competitions). Includes mobility each day as well. Can also be used for youth athletes in general for any sport in which upper-body strength is desired.
Example Workout:
Day 1
Pre-hab
3 rounds:
– 3-4 each side, thread the needle stretch
– 3 each way, PVC around the worlds
– 20-30 seconds pec doorway stretch
– 15-20 second dead hang
Strength
4 rounds:
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30 seconds each, single arm overhead carry
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7-10 each, single arm strict press
3 rounds:
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7 dual DB high pulls
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7 dual DB front raises
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7 dual, DB lateral raises
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5 each direction, kneeling halos
Band and Bodyweight Finisher
3 rounds:
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5-8 each, banded twists
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10-20 seconds, plank shoulder taps
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7 each side, banded single arm row in staggered stance
3 rounds:
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7-10 tricep dips on box
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7-10 each, banded internal shoulder rotations
* Videos of all movements included. PDF to download and keep.
* No returns or refunds.
