Your videos of physical exercises (for archers) that you did with your wife are also highly recommended, for those who can perform them at home of course.
I recommend Jakes SPT, Within 2 months my upper body strength and stamina has doubled. I do barebow and use the drawn bow hold for only 15 mins, hold for 20 and rest for 40 seconds, at the end of the day, but make up the rest of my SPT with Jakes other workout routines starting with a 15 min warm up from his other videos.
S-P-T!!! Yep, they work! Actually went up 2# in my limbs doing these exercises. So far my max for the POWER exercise is 10 minutes. It's a killer! But, like I said these work. Thanks Jake for these awesome videos.😁
Our club is closed due to that thing for a good while to come. Garage indoor short range target building soon to be able to shoot and hang on to sanity ^^
When I can't get to the range I shoot using the driver's door of my ex-wife's Lexus for blank bail training. Its hard on the arrows, but I find it very relaxing and a good work out.
Hi Jake, thanks for your hard work, u are really creating a powerful archery resource. I have a question about the cube u have on the background. Is it practical to use it for shooting at home in the garage (if u don't have much space)? If not, can u please suggest something? Thanks:)
THIS SPT is what I need! Thanks. After the hour, do you need to do this everyday in the beginning? Are we suppose to have a rest day like weight lifters?
@@JakeKaminskiArchery greatly appreciated. Not sure if you heard but all sports (clubs) in most of Europe are closed. Was already using a grip i 3d printed and an exercise band to keep the motions in my brain :) but the mirror check is a good idea (although you make it look so easy ;)
This specific exercises are a big thing in cycling! We do periodization where we focus on an specific aspect of the sport, i.e. endurance, strength or speed and we do exercises like slow long rides, sprints or hill climbs and you then come together when all those abilities add up. This is a thing folks, I'm paying full attention.
@@JakeKaminskiArchery Yup, you did. Sorry. I find it to be a great tool, esp for a trad shooters who "traditionally" have a LOT of issues with form (often, due to lack to structured training). I have tried a couple of commercial ones and ended up making my own to my liking. I even stopped actual shooting for a while in favour of this device to get the things re-aligned. .
This might be a stupid question, but I'm not too knowledgable about this and I'm wondering about this and I'd love to know the answer to this: If you have done hours of SPT per day over a long period of time, that's probably way more specific strength training than someone like Joe Gibbs ever did, as he only does archery as a hobby and probably doesn't have multiple hours every day that he can spend with it. But still, he can shoot a 200# longbow, and I assume you probably can't. Why is that? Is SPT not ideal for moving up to such draw weights or would you have to have done it for a way longer time period to get to being able to draw 200#?
@@JakeKaminskiArchery Thanks for your reply! He probably never trains at 70m specifically, so I guess he's not very good there. I'm not really wondering too much about accuracy, just whether SPT itself is enough to get up to Joe Gibbs level of draw weight, or if some other stuff would be required for that. I know Joe Gibbs says that he can only do 200# around 3 times, and then he's done, so he definitely isn't accurate with that draw weight. But he says he can do 160# all day with no issues. Do you think you could train to use a 200# bow just by doing SPT (disregarding accuracy) ? This is obviously more of a theoretical question regarding what SPT can or can't be used for.
Genetics play a huge role. Tendon stregnth takes much longer to strengthen. Tendon stregnth is what gives grip stregnth, the ability to make a hook and hold while being relaxed.
Great video and love the SPT ideas. Only problem is that I'm 6ft 5in with a 70in bow and the ceilings of my apartment are not high enough to allow me to stand and draw my bow. Is it ok to do these drills whilst kneeling down?
Kneeling is a great way to do SPT. Or in a kneeling lunge, and alternate legs. Use a soft pad / thick blanket for your knees and ankles. In my opinion, kneeling or lunge SPT is far better than sitting in a chair because you use more of your body for stabilizing.
@@paulmccormack9623 another thing to try is, hold at full draw, and transition from right leg kneeling lunge to left leg kneeling lunge. This forces you to do extra stabilization as you work through complex motion. Standing will feel like a breeze after you spend a couple weeks doing this!!
Nice video and perfect timing :D Another question, do you have a european Amazon.com affiliate link for clicking before I buy stuff? I'm not sure if clicking your link works for Amazon EU...
I’ll have to check, I’m pretty sure they all work! I think amazon just merged all affiliate account types. If you let me know what you buy I could verify that it works or not.
Hey! I don't have access to a bow at home, but I do have stretch bands. Do you think it's still beneficial to do the holding SPT with a fairly heavy stretch band instead of the bow? It won't be as effective for technique, I imagine, but might it still be useful for strength? Or should I prioritize "pure gym/bodyweight muscle building" type exercises instead?
I do not advise using a Shot Trainer with a compound because of how the cams kick over and the force might surprise you and jerk your hand into the cable slide. But! you can get a light practice recurve bow like Jake shows in the video above and practice with your release and the Shot Trainer. There is a page on www.AstraArchery.com explaining this
@@JakeKaminskiArchery I appreciate these videos and what you are doing, but people that are new to any exercise should start at a comfortable starting point and do incremental overload - this increases the compliance to the exercise, allows the body to adapt to the new stimulus, and reduces risk of injury. I'd say 10-15 mins for beginners and increase by 5-10% every week, and try to do 3 SPT sessions a week. In half a year on the low end you get up to 35min and in a year up to 60min fairly comfortably and not hating the exercises.
Jake this is excellent ideas to intensify our training...but you are to fast ....can you try to put less content in you top notch videos and slow down.....i can not remember all you put in one session....but love you tips ! thank younfor doing all Rg Bernd
Absolutely, never start any sort of exercise at the extreme. You should find what you're comfortable at first and increase by 5-10% each week. The only reason the resident archers call it physical torture is because of foolish programming.
Szy Ja hardly foolish. SPT is challenging to gain benefits. Not just for torture. After 8-10 hrs on the range, an hour of this just plain sucked. Never seen an injury from SPT when done correctly. Pulling arrows from a hard bail on the other hand, lots of injuries.
@@JakeKaminskiArchery Yes I agree, once you are able to do 8-10 hours at the range though haha! I don't think most people are in that condition though.
Your videos of physical exercises (for archers) that you did with your wife are also highly recommended, for those who can perform them at home of course.
00:00 Intro
01:45 stretchband + mirror
05:32 stretchband + mirror + bow
06:12 SPT - holding
09:32 SPT - power
11:53 SPT - flexibility
13:48 shot trainer
It's really helpful in this pandemic when we must doing many things in home. Thanks Jake.
Thanks Jake! All the best from Barcelona!
Video needed during this Covid-19 pandemic
I recommend Jakes SPT, Within 2 months my upper body strength and stamina has doubled. I do barebow and use the drawn bow hold for only 15 mins, hold for 20 and rest for 40 seconds, at the end of the day, but make up the rest of my SPT with Jakes other workout routines starting with a 15 min warm up from his other videos.
S-P-T!!! Yep, they work! Actually went up 2# in my limbs doing these exercises. So far my max for the POWER exercise is 10 minutes. It's a killer! But, like I said these work. Thanks Jake for these awesome videos.😁
The shot trainer is pretty cool!
Our club is closed due to that thing for a good while to come. Garage indoor short range target building soon to be able to shoot and hang on to sanity ^^
Hi Jake. Very good advices to keep in shape at home during corona virus prophylactic quarantine. Tks
Fantastic
Thank you for explaining spt 👍
When I can't get to the range I shoot using the driver's door of my ex-wife's Lexus for blank bail training.
Its hard on the arrows, but I find it very relaxing and a good work out.
Waaaahahhahahaha awesome....
Loads of good stuff Jake!!
Hi Jake,
thanks for your hard work, u are really creating a powerful archery resource. I have a question about the cube u have on the background. Is it practical to use it for shooting at home in the garage (if u don't have much space)? If not, can u please suggest something? Thanks:)
THIS SPT is what I need! Thanks. After the hour, do you need to do this everyday in the beginning? Are we suppose to have a rest day like weight lifters?
Thanks Jake! Unfortunately it's no going to the range for at least two weeks!
I’m here to help.
@@JakeKaminskiArchery greatly appreciated. Not sure if you heard but all sports (clubs) in most of Europe are closed. Was already using a grip i 3d printed and an exercise band to keep the motions in my brain :) but the mirror check is a good idea (although you make it look so easy ;)
This specific exercises are a big thing in cycling! We do periodization where we focus on an specific aspect of the sport, i.e. endurance, strength or speed and we do exercises like slow long rides, sprints or hill climbs and you then come together when all those abilities add up. This is a thing folks, I'm paying full attention.
Luiggi Speed youll like a video I will be adding soon. Talking specifically of periodization.
looking for a good video about DIY fletching
Hi Jake, do you have tips for compound home practice?
Jake, what do you think of "Shot Trainer" sort of devices?
Covered it at the end. Will do a stand alone video on it as well
@@JakeKaminskiArchery Yup, you did. Sorry. I find it to be a great tool, esp for a trad shooters who "traditionally" have a LOT of issues with form (often, due to lack to structured training). I have tried a couple of commercial ones and ended up making my own to my liking. I even stopped actual shooting for a while in favour of this device to get the things re-aligned.
.
This might be a stupid question, but I'm not too knowledgable about this and I'm wondering about this and I'd love to know the answer to this: If you have done hours of SPT per day over a long period of time, that's probably way more specific strength training than someone like Joe Gibbs ever did, as he only does archery as a hobby and probably doesn't have multiple hours every day that he can spend with it. But still, he can shoot a 200# longbow, and I assume you probably can't. Why is that? Is SPT not ideal for moving up to such draw weights or would you have to have done it for a way longer time period to get to being able to draw 200#?
There is a difference between power, strength and endurance... Id like to see him repeatedly hit a CD from 70M, with any weight bow....
@@JakeKaminskiArchery Thanks for your reply! He probably never trains at 70m specifically, so I guess he's not very good there. I'm not really wondering too much about accuracy, just whether SPT itself is enough to get up to Joe Gibbs level of draw weight, or if some other stuff would be required for that. I know Joe Gibbs says that he can only do 200# around 3 times, and then he's done, so he definitely isn't accurate with that draw weight. But he says he can do 160# all day with no issues. Do you think you could train to use a 200# bow just by doing SPT (disregarding accuracy) ? This is obviously more of a theoretical question regarding what SPT can or can't be used for.
Genetics play a huge role. Tendon stregnth takes much longer to strengthen. Tendon stregnth is what gives grip stregnth, the ability to make a hook and hold while being relaxed.
Great video and love the SPT ideas. Only problem is that I'm 6ft 5in with a 70in bow and the ceilings of my apartment are not high enough to allow me to stand and draw my bow. Is it ok to do these drills whilst kneeling down?
Better that then nothing! I’d recommend a chair over kneeling
Kneeling is a great way to do SPT. Or in a kneeling lunge, and alternate legs. Use a soft pad / thick blanket for your knees and ankles. In my opinion, kneeling or lunge SPT is far better than sitting in a chair because you use more of your body for stabilizing.
Thanks guys, great advice. Feeling stronger already!
@@paulmccormack9623 another thing to try is, hold at full draw, and transition from right leg kneeling lunge to left leg kneeling lunge. This forces you to do extra stabilization as you work through complex motion. Standing will feel like a breeze after you spend a couple weeks doing this!!
Do you need to have your full bow setup (stabilizers, sights, etc.) for SPT?
I prefer it. Without, the draw weight feels heavier.
How can I plan a good training .. newbie to inter medium for a barebow archer?
SPT= Severe physical torture :D
Nice video and perfect timing :D
Another question, do you have a european Amazon.com affiliate link for clicking before I buy stuff? I'm not sure if clicking your link works for Amazon EU...
I’ll have to check, I’m pretty sure they all work! I think amazon just merged all affiliate account types. If you let me know what you buy I could verify that it works or not.
@@JakeKaminskiArchery I just bought a SIGG unisex bottle. Would be nice if you can check it. (I had to switch to amazon.de to get local products thou)
Hey! I don't have access to a bow at home, but I do have stretch bands. Do you think it's still beneficial to do the holding SPT with a fairly heavy stretch band instead of the bow? It won't be as effective for technique, I imagine, but might it still be useful for strength? Or should I prioritize "pure gym/bodyweight muscle building" type exercises instead?
Still beneficial for sure.
I seem to be weak getting to set up ( torso rotation). Would multiple reps be the approach?
How did you bond the stretch bands together?
This was a tubing connector, but a square knot works just fine!
Does the shot trainee work with compound?
By my understanding, a shot trainer should never be used with a compound - there is a high risk of injury due to quite different bow dynamics
I do not advise using a Shot Trainer with a compound because of how the cams kick over and the force might surprise you and jerk your hand into the cable slide. But! you can get a light practice recurve bow like Jake shows in the video above and practice with your release and the Shot Trainer. There is a page on www.AstraArchery.com explaining this
@@timh9246 Thanks, Tim! Correct and I appreciate you sharing good information
So each of those SPT exercises are done 1 hour each?
The pumping and holding yes. The flexibility is just ten times.
@@JakeKaminskiArchery I appreciate these videos and what you are doing, but people that are new to any exercise should start at a comfortable starting point and do incremental overload - this increases the compliance to the exercise, allows the body to adapt to the new stimulus, and reduces risk of injury. I'd say 10-15 mins for beginners and increase by 5-10% every week, and try to do 3 SPT sessions a week. In half a year on the low end you get up to 35min and in a year up to 60min fairly comfortably and not hating the exercises.
Szy Ja of course. You should always listen to your body.
Jake this is excellent ideas to intensify our training...but you are to fast ....can you try to put less content in you top notch videos and slow down.....i can not remember all you put in one session....but love you tips ! thank younfor doing all Rg Bernd
You can slow down the video in the settings of the video - playback speed to 0.75 or less
F yeah $#@$#!
Anyone else think he looks like Stephen Amell??
Could us old people try 20 min first
Absolutely, never start any sort of exercise at the extreme. You should find what you're comfortable at first and increase by 5-10% each week. The only reason the resident archers call it physical torture is because of foolish programming.
Szy Ja hardly foolish. SPT is challenging to gain benefits. Not just for torture. After 8-10 hrs on the range, an hour of this just plain sucked. Never seen an injury from SPT when done correctly. Pulling arrows from a hard bail on the other hand, lots of injuries.
Paula Prichard yes of course, ease into it for sure. Your body will tell you important feedback.
@@JakeKaminskiArchery Yes I agree, once you are able to do 8-10 hours at the range though haha! I don't think most people are in that condition though.