Author Topic: sports related workout question...  (Read 1172 times)

texasRUSH

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sports related workout question...
« on: October 08, 2006, 06:48:49 PM »
okay i'm an avid archer..and compete heavily nation wide but, after this past season that ended in august, I felt a little burned out and decided to put the bow down for awhile.  Today I once again picked it up to fling a few and get back into the groove...and I couldn't pull it back because it felt as if the muscled that i used to do so in the front of my shoulder wasn't working right...


SO to prepare for this upcoming archery season and to prevent injury, i'm switching my standard seated push presses, overhead presses, whatever you want to call them to doing dumbbell raises and lots of them with lighter weights to get my shoulders back into gear..i need them to not only be strong but to be able to hold steady and stay that way for hours at a time.  NOW my question is..to build my shoulders back up..would it be a bad idea to work them out for a few sets everyday with 20lbs or so in all directions? 20lbs is nothing when compared to 50-60lbs that are normally used.  I've just gotta get this shoulder used to holding that kinda weight again or i'll miss out on this winter's indoor season..

so do you think i should give it a go? or look into some kinda occupational therapy?  ???

JPM

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Re: sports related workout question...
« Reply #1 on: October 09, 2006, 09:38:12 AM »
Not too sure I understand you question(s) completely. The draw or steadyness?

Your probably using a compound balanced match bow (you must be rich). Not sure what the weight of the draw/string equals, but it should be somewhat easy. You could practice with a regular recurved, or even longbow, bow with a heavier weight pull (40-60lb, etc). This would give more strength/steadness to your compound draw. Or you could go to the gym. Set up a cable pully, at about the same level as your eyesight draw, add a suitable amount of weight and pull back as in your regular drawing style. The stronger you get at the draw/pull the more steady and less tired your hold position becomes, I've been told.

As far as the not feeling or working right in the front of the shoulders is concern, this might be due to you not doing anything in the way of archery for awhile. Too much tightness in the shoulders  and not enought flexability affect a lot of BB'ers. The one's who prefer machine workouts, rather than free weights or a mix of both, seem to suffer from this problem. Deep massages can do wonders for any area to relieve tightness. Can also help the nerve paths and the pressure on them.

The traps are a important muscle for holding out and away from the body, as are the delts. Could try those extension exercises like front, laterial and even rear delt raises. Do not work them every day if you plan to do archery seriously, not needed. Good Luck.

texasRUSH

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Re: sports related workout question...
« Reply #2 on: October 09, 2006, 09:53:56 AM »
I'm a traditional shooter and compete with longbows and recurves in two seperate classes.  My traps are fine and hold the weight quite well at full draw with no issues..but there's still weight being held on the shoulders and your traps don't fully engage in the draw cycle til about 3/4 of the way through. You're suggestion with setting the cable pulley at the height of my bow are is the best simulation I could come up with as well. I've been a competitive archer for seven years now...and have started taking a serious look as to how weight training...more specificly sports specific weight training more seriously.

JPM

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Re: sports related workout question...
« Reply #3 on: October 09, 2006, 11:17:37 AM »
TexR: Than might consider a deep sports massage  or Rolfing (this is going to hurt like hell at first) around the upper body.Or so more flexability movements. Might also try overhead DB presses.The traps are engaged strongly in any arm extension and hold, out and away from the body, weither drawing a string back or not.

My girl friend is from Norway and was involved in Olympic style archery since she was 12 or so. A lot of those atheles use massage and sport lotions while training. Lots of tension on the shoulder joints, elbows & neck/traps, I've been told.  Good Luck.

texasRUSH

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Re: sports related workout question...
« Reply #4 on: October 09, 2006, 11:25:51 AM »
If you're knowledgable on olympic style archery then I also compete along the same lines.

H82Lose

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Re: sports related workout question...
« Reply #5 on: October 09, 2006, 01:59:37 PM »
I actually had a small tear in a tendon from bow hunting about 2 years ago which put me out for awhile. I had the whole MRI and all and was able to get through it with some physical therapy. Anyways, if the shoulder isn't injured, the best exercises he gave me to do after i got some my strength back was steep incline presses with the bench at about 70 degrees or so with light weight and build up.  This really focused on that tendon that was injured from the bow.  Also doing seated one-armed rows (really focusing on the draw) helped me a great deal as well.  Focus a lot on the front and rear delts and you will be back where you where.  Start light then work up.

texasRUSH

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Re: sports related workout question...
« Reply #6 on: October 09, 2006, 06:49:47 PM »
thanks bro!