8 Week Archery Strength Training Programme: Training by Henry Davies in TrainHeroic

8 Week Archery Strength Training Programme

Integrate Sports

Archery
Coach
Henry Davies

Wouldn'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:

  1. More conditioned shoulders to allow you to shoot more without fatiguing
  2. Better total body strength to be more stable on those windy days
  3. 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

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Archer Specific
Programming designed specifically for the demands of archery performance, aiming to make you more robust and durable to tolerate more training without those annoying niggles!
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Improve your Performance Outcomes
Having worked with world class archers, we know the performance demands and requirements you need to move to the next level. Training sessions are designed to make you more durable so that you tolerate more training hours to hone your skill and win.
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Backed up by results
I have supported the development of archers who have gone on to deliver world class performances. This programme uses the same principles, in a simple to use format that will deliver specific results. It's been tried and tested at the top level, and is now available for aspiring archers too!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and robustness training that’s accessible and challenging for archers of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Having direct access to coaching will push you harder, improve your outcomes to make you better, and keep you going longer, all through an app.
Equipment
Required
Resistance bands // Small step // 2x2m space // Yoga mat
Recommended
Dumbbells // Barbell // Weight plates (bumper) // Chinup bar // Foam roller // Kettlebell
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Sample Week
Week 1 of 8-week program
Sunday
Strength 1

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

1/2 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

Tuesday
Strength 2

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

Thursday
Strength 3

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

Coach
coach-avatar 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.

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get your competitive advantage

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
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FAQs
Who is this for?
This is designed specifically for archers to reduce injuries and maximise performance!
What equipment do I need?
Basic equipment such as bands will be fine, but if you have any extras like dumbbells that would be a bonus!
Will I be able to get feedback?
Yes - just send a message through the app and you will get feedback/advice within 24 hours at the very most
How many sessions will I get?
You will get 12 weeks of 3 sessions per week (36 sessions in total)
What will I get from this programme?
This programme is designed to increase your strength and robustness so that you can continue to shoot without picking up injury niggles that limit your ability to shoot
What age is this appropriate for?
This programme is appropriate for anyone over the age of 16, and having completed at least 1 year of formalised training to fully benefit.
The Proof
verified-athlete-avatar 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"

8 Week Archery Strength Training Programme