Published by Casey Stutzman on 17 May 2012 at 07:52 pm
Here are some great additions you can make to your workout routine to keep your most deadly weapon in tune and ensure it is ready to perform during the moment of truth.
Choose athletic exercises
Simple or single joint exercises do not teach the body how to move better. Hunters are athletes and need to train as such, choose exercises that have multiple joints moving simultaneously and require focus and concentration to perform.For example a bicep curl is very will not help a hunter move better, an exercise like a squat & row on a TRX suspension trainer or with a resistance band will have much more value.
· Resistance band squat row
o Loop a resistance band around a stationary object and grab both handles. Begin standing facing the anchor point with your elbows driven back and your wrists touching the lower portion or your ribs. Simultaneously squat and reach your arms towards the anchor point until they are straight then stand and return to the row position. 8-12 reps
Simple balance training will challenge your nervous system and strengthen your brains ability to communicate with your muscles which will have a direct positive effect on your reaction time and reflexes. Another added bonus is you gain better body awareness and control makes your shot routine more consistent and effective.
Balance training exercises;
· Simple – single leg balance with eyes closed
o Stand on one leg in an athletic stance and close your eyes. Stand on a BOSU balance trainer or other unstable surface to increase the level of challenge. Hold on each leg for 20-30 seconds, this is a great exercise to do between strength or conditioning sets as active recovery.
· Advanced – Lateral bounds with stick holds
o Start on your right leg and explosively bound to your left landing on your left leg covering as much distance as possible. After landing on the left hold for 2-3 seconds trying to maintain your balance before going back to the right. Do 8-12 reps
we often think of shoulder strength and core stability as two different things, fact is that they are very interconnected; a stable core equals a stronger shoulders
Core stability Exercises;
· Simple – 10 second Planks
o A plank is holding a push up position. Perform short intense 10 second reps with 3-5 sec rest between. Make sure your toes are pulled towards your shins, your quads (front of legs) are tight, glutes (butt muscles) are tight, abs are braced (like you are about to take a punch) and shoulders are tucked back and down (towards your back pockets)
· Advanced – Bird Dogs
o Begin in the plank position on your elbows. Keeping the body as stable as possible lift your right arm and left leg a few inches off the ground and hold 1-2 seconds. Return back to the start and repeat on the other side.For a greater challenge begin with a plank on the hands. Do 8-12 reps
Cardio target shooting
Next time you are out at the range take a jump rope or hit up some jumping jacks for 45-60 seconds right before shooting a couple groupings. This will elevate your heart rate and force you to get it and your breathing under control before you shoot. This will help mimic that excited state most hunters get when they see a deer and will improve your accuracy in those situations. It will also help strengthen your shot process by making you really concentrate on your breathing in your pre shot routine. Bow hunters are often also pressed for time; this is a great way to stay up on your fitness while still getting in time to prepare with your bow for the season. I also like to hold plank positions before shooting or before I start my jump roping. This will tire out my shoulders and core, at first it might have a negative effect on your accuracy but after a while you will find that you are more sold and stable in full draw and are able to hold the position much longer without shaking.
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