An overview of the exercises in Kisik Lee's Specific Physical Training (SPT), used by many professional archers. See also: www.kslinternationalarchery.co... === Follow me on Facebook: / nusensei Twitter: / nu_sensei
it will hurt at the beginning.... but then once you've built up your strength it won't hurt anywhere near as much. The 30-second draw exercise is a really good one for understanding what draw weight you should be going for.
This is great, I am starting out and want to be doing some kind of training in between times at my archery club range. This will be really beneificial thanks!
Enjoy? Not necessarily, but this is something I can practice at home while putting something on to listen to. This is perfect. Plus, no extra equipment needed. Thanks, Sensei.
If u r really busy, keep an exercise band with u & do the exercises throughout the day. W/ a band u can do all of these exercises but the stretch one there is no clicker to tell u how far u have pulled. Also instead of driving to work u could take public transit the do exercises while waiting for and on the bus/train/fairy. I heard about a triathlete who worked full time so didn’t have the time to do the amount of training he wanted. So he would would do lunges as he walked around the office, or hold a heavy book at arms length, do squats or push ups while waiting for the copy machine, etc. After 6 months of this he consistently broke his PB, and a yr later he turned pro.
The endurance one really helps with enforcing good form too, its easy to not think pull back the bow and let a shot go with bad form, holding the bow for 30 seconds with bad form will mess you up bad u notice quickly if you didnt get that bone on bone alignment.
Thank you for this! I'm just starting to get back into archery after a long time of being very sedentary (bah, rheumatoid arthritis), thanks to the SCA. I knew I needed exercises to get condition back, and this is just what I needed to know. I know the exercises will hurt, but hey - the RA makes me hurt every day anyway, and the best cure for sore muscles is more of what made them sore in the first place, right? Here's hoping I start improving soon!
I think that if you are doing serious Archery as an sport you need allso serious full body training routine. Includind cardio, gym, streching etc.. If only 'working' with you bow your are really constricting your development . You have to get your Core and whole body on shape... By the way great channel!
Personally, I practice rowing on a stationary machine, an exercise that involves cardiovascular and a lot of muscles that coincide with the practice of archery (which is my passion). Rowing is really boring to to hell because it's stationary, however it gives good results for a general good health and it's perfect for me (for my case anyway). 😐
On top of all this, and archer should have really strong upper back muscles. Barbell rows, single arm dumbell rows, cable or band facepulls etc should be a staple. In addition to making you better at your sport, they'll ensure you have a balanced musculature that prevents imbalance related injuries down the line.
For this kind of situation, youtube should provide a way to save comments as well, like there is a way to bookmark videos to playlists. For example, I want to save this comment, but can't, as the feature is not exposed
Kevin Plus 3 Adventures I second this. I do this too. You can also use a form master as a safety precaution, to catch the string instead of risking dryfire
Aelia Ascent you are correct. The last thing you want is a dry fire. Also holding it for so long on your fingers my start hurting your fingers. So it good to use it to pull back with it to.
Endurance for i = 1 : 10 fullDraw 1min. rest 2min. end Strength for s = 1 : 3~5 for i = 1 : 5~12 fullDraw 3~5sec. backToSetupPosition end rest 3~5min. end Flexibility for s = 1 : 5 for i = 1 : 6 beyondNormal 10sec. rest 30sec. end rest 2min. end Structure drawBehindHead P.S. I wonder if there is any time requirement on structure training.
Thanks for the workout routine. I'm glad that I have some low draw weight bows for this. There is no way that I could draw with my #55 PSE coyote for 30 seconds, but it is the bow that I shoot best.
Hey Nu. About endurance practise.. You recomend hold time at least 30 sec. If we cant hold that long we should consider lighter draw weight than we use. I can hold my bow that long but after 6-7 sec my hands begin to shake tho i dont collapse. In one of your previous videos you have mentioned that only top archers can hold steady 10 or more seconds. So I wonder.. What kind of 30sec did you have in mind ☺ thx
Thanks! This was really interesting. However, what I'm missing is the balance between both sides. Is there no danger of the body becoming 'unbalanced' if only one side is trained, ie. the shoulder becomes really strong on one side, but not the other? What can I do to ensure the other side gets at least some training too?
I was wondering how these 4 exercises would be applicable to a compound shooter if possible. I would be able to do the hold for endurance and the repeated draw/let down but compound bow have the back wall that makes the overextension impossible and the lack of linear draw and the back wall would make the over head impossible as well.
A quick question, I just started with archery, using 32lbs bow, when I draw to my anchor point I can't keep my elbow to go back, it always bends away from me, will SPT's help with improving it? Or is it a posture problem?
Next thing in question is how to improve accuracy. I allow the force of my bow being drawn to push itself against my hand instead of grasping it, and it shoots surprisingly straight. I also learn to catch my bow at the release so i end up holding ny bow arched forward.
Often I don't have a chance or the time to set up my bow, so can I do it with elastic bands (that, more or less, match my bow draw weight) while I keep a bag with some weight (1 or 2kg to simulate the bow weight)?
Can you do these with the Saunders Power Pull Exerciser or does it have to be your bow? I am really afraid of dry firing and messing something up. Thank you.
For someone who wants to learn, it was an excellent introduction. I have a shoulder injury and the one behind my head, it most probably would be impossible to do. Actually, I would like to initiate myself to archery. In my region, there are no shops that sell recurve arcs, so I guess I would have to buy online. However, I'm not sure how to establish what draw weigh arc I would be capable to use and therefore, I should buy (because of my injury). Any suggestions? Thanks in advance
Don't be afraid of starting out light. Form and technique are essential skills for consistency. You can always go heavier as you get stronger and more pain free.
i just checked your book recommendation for total archery - inside the archer by kisik lee... i am from germany, and i dont know if its because i will have to import it,.. but amazon for xample, ships that book for over 800€ minimum price 230..... tbh... i wasnt expecting that, does anyone know if its that expensive everywhere maybe becaue its our of print, or is it something about my country
I found a link on amazon.com where I can order it for about $48, shipping included. www.amazon.com/Total-Archery-Inside-Kisik-Lee/dp/0982426526/ref=sr_1_1?keywords=total+archery+inside+the+archer&qid=1573046089&sr=8-1 If you want, I have a scan of the book I can share with you as well
Can these exercises be applied to a compound bow as well? Can these also be accomplished with a stretch band? I ask because I've been told drawing back and holding without an arrow knocked could damage the bow. Is that the case? Thanks!
SPTs are not meant to be done with a compound bow. The compound bow holds most of the weight, so you do not benefit from holding at full draw. Also, as stated, it is dangerous to the bow due to the increased likelihood of dry firing or derailment. This should be done with a recurve bow or, at least, a stretching band.
I'm a new archer and don't own a bow yet, but I do have a training aid with a rubber band and a handle that's meant to mimic the grip of a bow (a Pedago archery training aid, specifically). Would it be recommended to do these with the training aid for now, at least until I can get my own bow?
Good evening and thanks for the interesting video. One question please, it would be convenient to perform the same exercise with the other arm, to compensate the muscles. Thank you.
the human body has 2 major kinds of muscular fibers - fast twitch fiber (suitable for strength and speed), or white fiber, and slow twitch fiber (responsible for endurance), or red fiber; and some 1 to 3 kinds between. practical problem is in this case the isometric training - if you have more fast fiber involved in the shooting movement, you will never be able to keep a draw bow for 30 seconds without shaking. but you don't need that, because nobody does it. it will be better to keep the bow at the draw length for 10 seconds more times. so, instead working on keeping more time the draw length, it is better to increase the sets - like I can do 10 seconds aiming for 10 times, and after training I can do the same 10 seconds aiming but 30 times. it is like boxing or any other fighting sport, what do you think, if the fight is fragmented in 2 minutes rounds with 1 minute pause, what training is better, more rounds of 2 minutes, eventually with a rested partner each time, or 3-4-5-10 minutes rounds?
Yeah the majority of my fibers are fast twitch. I've always been shit at anything that took endurance even if I was in a good shape. Hence I'm the fastest sprinter in our school, but I'm one of the worst "cooper runners" (in case you don't know what a cooper run is, it's basically running as far as you can in 12 minutes) I can run 2x400m laps but after that I'll end up walking for the remaining minutes and only push my self at the last 60 seconds to run half a lap at sprinting speed. I barely get 2000 metres if the weather is optimal, and that is really bad.
Yea but archery is more of an endurance sport than a high speed strength kind of sport. You need to be able to shoot 70-140 arrows or more without losing form and also be able to aim well. We don't pull back a 80 pound bow in 0,2 seconds and instantly fire and repeat that as often and quickly as we can, as it might have been in a war in historical times. And I think in the video he means that you shouldn't collapse before 30 sec, you will definitely start to shake after 10 sec or so but the point of it is that once you have shot your 140th arrow or whatever you should still be able to draw, hold and aim properly. That's at least my take on it
This explains what my dad was doing when I was a child, he unfortunately heard the clicker and automatically released the arrow, luckily it only went through a wardrobe.
Because compound bows have a let-off, you are only a fraction of the weight, diminishing the gains from doing holding exercises. Additionally, repeated drawing and letting down of compound bows can be unsafe.
Dear Nu Sensei, Would you be so kind with helping me finding an answer to my question please? My longterm goal is being able to go hunting with a recurve, and for that you need a certain draw weight for a „moral kill“. I prefer recurve and I am no fan of compound shooting due to lack of „being in touch“ with the bow (compound is doing most of the work for you). I am new to bowshooting (around 3 months) and my draw weight now is 40 pounds with a recurve and I do not have problems with my draw weight, except that it is quite hard to hold the string for longer than 30 seconds (up to 20 seconds not so hard), but I am positive to solve this issue in the next 2-3 months because I will focus on my endurance. I am shooting 48-72 arrows every day in my home, I started with additional weight training for biceps, triceps and back muscles etc, and I am doing now SPT training 4 times a week (not one full hour though) to improve endurance, strength and flexibility. I had up to now 5x 60 minutes with different bow shooting teachers, who all said that my form is ok (of course not perfect but for a beginner ok). I also hit the target quite well at the range of 9-10 meters (around 95-105 points). I am not so far yet to shoot from 20 meters, this is my plan for the next months. I know I still have a long way to go but for the moment I am happy with where I am. Now my question: In the next weeks I want to be able to fully physically handle my 40 pounds bow (on the 10 meters distance) and then „jump“ to 50 pounds and stay there for one year with daily shooting and 4x/weekly SPT. Afterwards I will yearly raise my draw weight with 5 pounds for 10 years until I reach in total 100 pounds of draw weight. At this poundage it is time to stop. I will also train daily so my body can get slowly used to all additional draw weights. Buying all the different bows is no problem and my focus will also stay on my accuracy for target shooting. When draw weight will be too high for me and my accuracy goes down there is then of course no sense of adding more draw weight. No need to betray myself here and play the game of ego-draw-weight-shooting! But I hope to being able one day to handle a 100-pounds bow for hunting. Under these above written conditions: do you think my 10 years plan is feasable or totally an illusion? Thank you very much, I like your Channel, Peter.
While 100lb and above bows exist, they are completely unnecessary for bowhunting. What do you plan on hunting? Plenty of people hunt with 40lb recurved and longbows, though high 40’s is really an ideal starting point for mid size game like most deer species. Once you get into the 50’s you can pretty much hunt anything in North America, and even here in Australia there have been scrub bulls and water buffalo taken with sub 60lb recurved and longbows. For those species and big pigs ideally you’d want to be shooting 60lb plus. Heavy, perfect flying, and well placed arrows are what you need to be most concerned with. I’m not sure what gives you the idea that a 100lb bow is necessary. Look at the most well known bow hunters that shoot trad bows and you will find most probably shoot between 48 and 65lb, depending on their target species and their strength.
I can’t imagine anything worse, I have a job I don’t like doing much, I don’t want my fun hobby to become a chore as well. Interesting none the less, makes me more happy with my choice to go barebow, serious target archery just isn’t for me.
then one of these might do it for you? *shrugs*....(keyword is might) smile.amazon.com/dp/B078J2CDCF/?coliid=I2YTFRDRKU0S26&colid=3BC8C3A28TGKP&psc=1&ref_=lv_ov_lig_dp_it
If you get serious about archery, it certainly can be (depending on your budget). But I think if you just want to give it a shot, see if you can find an archery range/club around you that offers free beginners classes (the two that are reasonably close to me both have free beginners classes on the weekend, and one has a couple during the week). That way you can test it out and see if it's the sport for you. For myself, I was able to find a very reasonably priced instructor ($30-$35 per hour) who also rents out a basic wooden bow set up for solo practice ($25 per month for the bow, arrows, finger tab, arm guard, string wax, etc--basically everything you need to shoot as a beginner). I don't know what's available where you live, but it's worth a look if you want to see what archery is like first-hand!
No. That's how a bow functions normally. Leaving the bow strung means that if you are using wood limbs, it might set. Drawing the bow isn't going to damage it.
the specific training for each activity was a concern for study many years, from the gladiators time. the real problem is the training could have negative results. let's imagine what means to train with a 20 kg sword. or a 5 kg bow, for example. the specific training for archery (besides shooting arrows) - should be for drawing fingers and for drawing power. of course the archer needs powerful back, abs, forearms, good eye sight, eventually a good blood pressure and a low pulse. the only exercises excepting shooting remains one arm row with a dumbbell and something for the fingers strength - a flexor or another dumbbell.
do you really want to train for archery? (besides shooting arrows with your loved bow, I mean). you have to do some one arm dumbbell row. for start take a weight bigger than your bow draw weight - but a weight you can hold on final position at least 5 seconds. and work from there - 5 seconds 2 times, 5 seconds 3 times, 5 seconds 10 times - after that increase holding time - like 10 seconds for 3 times, 10 seconds for 5 times...
