A Comprehensive Archery Training Guide With Olympian Jake ((free))
| Day | Focus | Volume | Intensity | | :--- | :--- | :--- | :--- | | | Technique (Blank bale) | 120 arrows | 70% draw weight | | Tuesday | Strength (S.P.E.C.T.) | Gym + 50 arrows | 85% draw weight | | Wednesday | Competition Simulation | 90 arrows (scored) | 100% draw weight | | Thursday | Active Recovery / SPT | 30 arrows | 50% draw weight | | Friday | Pressure Training | 72 arrows (3 sets) | 100% + wind | | Saturday | Volume (Endurance) | 200 arrows | 60% draw weight | | Sunday | Total rest | 0 | 0 |
During the set, Jake uses the "Box Breathing" method between arrows: A Comprehensive Archery Training Guide With Olympian Jake
An effective archery training guide based on the methodology of two-time Olympic medalist Jake Kaminski | Day | Focus | Volume | Intensity
| Time | Monday (Tech) | Wednesday (Comp) | Saturday (Volume) | | :--- | :--- | :--- | :--- | | 6:00 AM | Cardio (Zone 2) | Visualization | Sleep in | | 8:00 AM | Blank bale (120 arrows) | Simulated match (90 arrows) | Breakfast (high carb) | | 12:00 PM | SPT (rubber band training) | Video review of top archers | Volume shooting (200 arrows) | | 4:00 PM | Gym (Face pulls, rows) | Light stretching | Cold plunge & nap | | 7:00 PM | Logbook & tuning | Logbook & rest | Logbook & meal prep | If you don't have a callus on your
"Lips lie," Jake warns. "Bone doesn't. I shave a millimeter off my jawline to feel the callus. If you don't have a callus on your jaw, you aren't anchoring with enough consistency."
: Specific exercises targeting the back, shoulders, and core, including "SPT" (Specific Physical Training) such as endurance holds (holding at full draw for 30–60 seconds).
