::Stretchy Band Workout (worth checking out)::
::General Muscle Building Exercises for Archers::
This is a suggested week-by-week workout to stay in shape and tone your body for archery endeavors. While not required, it is recommended you try to hit the gym to stay in shape. Not only to improve your shooting game but to stay healthy and energized. Though workouts vary person to person, and it really depends on the dedication of the individual archer, you should try your best to touch on some of these basic workout routines below!
| Week 1 | Tuesday | Thursday | Saturday |
| Calisthenics: | Calisthenics: | Calisthenics: | |
| **On practice day focus on: | Jumping Jacks (15) | Jumping Jacks (17) | Jumping Jacks (23) |
| Anochor point | Pushups (10) | Pushups (11) | Pushups (14) |
| Grip | Toe Touches (15) | Toe Touches (17) | Toe Touches (23) |
| Draw | Toe Raises (25) | Toe Raises (28) | Toe Raises (30) |
| Release | Sit ups (10) | Sit ups (11) | Sit ups (14) |
| Isometrics (10 minutes) | Isometrics (10 minutes) | Isometrics (12 minutes) | |
| Weight Training: | Weight Training: | Weight Training: | |
| Bench Press (3 sets) | Press | Bench Press (3 sets) | |
| Upright Rowing (3 sets) | Curls | Upright Rowing (3 sets) | |
| Shoulder Shrug | Lateral Raises | Shoulder Shrug | |
| Weighted Bow | Weighted Bow | Weighted Bow | |
| Jog 1 mile | Jog 1 mile | Jog 1.125 mile |
| Week 2 | Monday | Wednesday | Friday |
| Calisthenics: | Calisthenics: | Calisthenics: | |
| Shooting practice (1 - 2 times) | Jumping Jacks (22) | Jumping Jacks (20) | Jumping Jacks (25) |
| Pushups (13) | Pushups (12) | Pushups (15) | |
| Toe Touches (22) | Toe Touches (20) | Toe Touches (25) | |
| Toe Raises (30) | Toe Raises (30) | Toe Raises (30) | |
| Sit ups (13) | Sit ups (1) | Sit ups (15) | |
| Isometrics (12 minutes) | Isometrics (12 minutes) | Isometrics (12 minutes) | |
| Weight Training: | Weight Training: | Weight Training: | |
| Press | Bench Press (3 sets) | Press | |
| Forearm Curls | Upright Rowing (3 sets) | Forearm curls | |
| Lateral Raises | Shoulder Shrug | Lateral Raises | |
| Weighted Bow | Weighted Bow | Weighted Bow | |
| Jog 1 mile | Jog 1.125 mile | Jog 1 mile |
| Week 3 | Tuesday | Thursday |
| Calisthenics: | Calisthenics: | |
| Shooting practice (2 - 3 times) | Jumping Jacks (25) | Jumping Jacks (25) |
| Pushups (15) | Pushups (15) | |
| Toe Touches (25) | Toe Touches (25) | |
| Toe Raises (30) | Toe Raises (30) | |
| Sit ups (15) | Sit ups (15) | |
| Isometrics (13 minutes) | Isometrics (13 minutes) | |
| Weight Training: | Weight Training: | |
| Press | Press | |
| Upright Rowing | Forearm Curls | |
| Lateral Raises | Lateral Raises | |
| Shoulder Shrug | Weighted Bow | |
| Jog 1.5 mile | Jog 1 mile |
| Week 4 | Tuesday | Thursday |
| Calisthenics: | Calisthenics: | |
| Shooting Practice (2 - 3 times) | Jumping Jacks (25) | Jumping Jacks (25) |
| Doylestown Competition | Pushups (15) | Pushups (15) |
| Toe Touches (25) | Toe Touches (25) | |
| Toe Raises (30) | Toe Raises (30) | |
| Sit ups (15) | Sit ups (15) | |
| Isometrics (14 minutes) | Isometrics (15 minutes) | |
| Weight Training: | Weight Training: | |
| Press | Press | |
| Upright Rowing | Upright Rowing | |
| Lateral Raises | Lateral Raises | |
| Shoulder Shrug | Shoulder Shrug | |
| Jog 1.125 mile | Jog 1.5 mile |
| Week 5 | Tuesday | Thursday |
| Calisthenics: | Calisthenics: | |
| Shooting times (2 - 3 times) | Jumping Jacks (25) | Jumping Jacks (25) |
| Rhode Island Competition | Pushups (15) | Pushups (15) |
| Toe Touches (25) | Toe Touches (25) | |
| Toe Raises (30) | Toe Raises (30) | |
| Sit ups (15) | Sit ups (15) | |
| Isometrics (14 minutes) | Isometrics (14 minutes) | |
| Weight Training: | Weight Training: | |
| Press | Press | |
| Upright Rowing | Upright Rowing | |
| Lateral Raises | Lateral Raises | |
| Shoulder Shrug | Shoulder Shrug | |
| Jog 1.125 mile | Jog 1 mile |
| Week 6 |
| Repeat Week 5 Routine |
| Shooting Practice (2 - 3 times) |
| Spring Forwaed Star FITA Competition |
| Week 7 |
| Repeat Week 5 Routine Adding 5 to each Calisthenics |
| Shooting Practice (2 - 3 times) |
| Week 8 |
| Repeat Week 5 Routine Adding 5 to each Calisthenics |
| Shooting Practice (2 - 3 times) |
| NC 100 JOAD star FITA |
| Week 9 |
| Repeat Week 8 |
| Shooting Practice (2 - 3 times) |
| Open Spring Fling |
| Week 10 |
| Repeat Week 8 |
| Shooting (2 - 3 times) |
