Xtra Innings Performance

Archery
Coach
Adrian Guyer

Welcome to the Archery Elite Basic program! This program is designed to help archery athletes build a more durable and effective platform of strength, endurance and mobility so that you can be at your best in-season and out.  The AE Basic program provides a minimalist approach to developing the strength and movement capacity needed for archery success.  

The repetitive nature of drawing, holding and releasing a bow and arrow can carry the potential for injury when athletes do not take the steps needed to fortify the tissues and structures involved in these movements. With a consistent implementation of these training sessions into your weekly routine you will see some really amazing changes in your strength and durability when on the range or in the woods. These improvements in your physical capacity will help you be a more effective and durable shooter for many years to come.

The program is 4 weeks long with 2 training days each week and can be utilized throughout the year for archers of all levels and abilities.  This program works well as a warm up to your shooting sessions or as a maintenance program to be completed on non shooting days.  Each session takes approximately 15 minutes to complete. 

Features
2 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
All you will need is several continuous loop bands.  1/4" // 1/2" and possibly a 3/4" band for stronger athletes.  
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

A

Arrow Isometric Warm-Up

B1

Windmill - Wall Supported

2 x 8

B2

Push Up - Spiderman

2 x 4

B3

Internal Shoulder Rotation - Band

2 x 12

B4

Band Pull Apart

2 x 12

B5

Trunk Circles - Band

2 x 12

Wednesday
Week 1 Day 4

A

Arrow Isometric Warm-Up

B1

High Plank Reach and Rotate

2 x 8

B2

Row SA - Band

2 x 8

B3

External Cuff Rotation - Band/Cable

2 x 12

B4

Single Arm Open Can Raise - ISO Squat - DB

2 x 10

B5

Trunk Rotation - Band

2 x 10

Friday
Week 1 Day 6

A

Training Tip for Developing Draw Strength in Archery

3 x 6

B

Archery Shoulder Strength - Internal Band Rotation

C

Building Strength for Drawing your Bow

Archery Elite Basic