8 Week Archery Strength Training Programme
Integrate Sports
ArcheryWouldn't it be nice to be able to shoot without those annoying niggles, whilst also feeling more stable on those windy days?
This programme was designed specifically for archers to increase their strength and robustness, in order to accumulate training hours to reach their performance goals.
You will get a periodised 12 week plan that takes you from where you are now, to a better all round archer.
The outcomes include:
- More conditioned shoulders to allow you to shoot more without fatiguing
- Better total body strength to be more stable on those windy days
- Stronger core to maintain effective postures and positions
This is for archers serious about improving their performance, who want a carefully crafted plan that is specific to your needs.
If this sounds like you, then jump on it and join me on the training app!
Henry
www.integratesports.com
Prep
A
Movement Prep (Hip/Thoracic)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
B1
Split Squat
3 x 8
B2
Hip Hinge
3 x 12
C1
Half Kneeling Single Arm Overhead Press
3 x 10
C2
Banded Bent Over Row
3 x 10
D1
Band Pull-Apart
2 x 12
D2
Alternating DB Front/Lateral Raises
2 x 12
E1
Side Plank
2 x 30
E2
Plank Hip Extensions
2 x 30
Prep
A
Movement Prep (Hip/Thoracic)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
B1
Barbell Split Stance Romanian Deadlift
3 x 8
B2
Reverse Lunges
3 x 20
C1
Single Arm Bent Over Row
3 x 10
C2
Single Arm Chest Press
3 x 8
D1
Lateral Raise With External Rotation
2 x 12
D2
Banded Face Pull
2 x 12
E1
Aleknas
2 x 30
E2
Side Plank Pulses
2 x 30
Prep
A
Movement Prep (Hip/Thoracic)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement, gradually increasing the speed of the movements as you move through the series. Try to increase the stretch slightly on every rep, and focus on any areas of particular tightness/limitation. Rest 10 seconds between movements.
B1
Lateral Lunge
3 x 16
B2
Single Leg Bridge ISO Hold
3 x 3 @ 15
C1
Incline Pushup
3 x 8
C2
Single Arm Band Row
3 x 10
D1
Prone Row to External Rotation
2 x 12
D2
Banded Protractions
2 x 12
E1
Side Crunches
2 x 30
E2
Plank Hip Abductions
2 x 30
Henry Davies
Henry has worked with world class archers who are performing on the world stage. Using his experiences, he has put together this plan to support your development and increase performance whilst making your more durable.
You're one click away from stopping those niggles and injuries that are stopping you getting where you want to be with your performance...
Get 8 Week Archery Strength Training Programme
Ella Gibson
UK #1 Archer and World Record Holder
Verified Athlete"Since working with Henry my results have greatly increased, last season breaking a total of 24 records - a mixture of national, European and world, as well as becoming Number 1 in the UK"
