In our USA Archery Level 3 NTS Coaches course we were given a ‘Weekly Training Plan’ template. It’s a basic template that provides coaches with a simple tool to plan an athlete’s weekly training activities. It is important to have a plan for training. Otherwise, you’re just shooting arrows.
You’ll improve by just shooting arrows. However, you’ll reach a point where you either decide to go to the next step or enjoy shooting arrows. The latter approach can make to a better archer, a formal plan might make you excel.
I use six weeks cycles for training. It is a method I’ve used for decades in other sports. The volume of work and type of training floats with the plan. The plan itself is a rotation of six-week intervals that incorporates a year or years.
The plans revolve around specific tournament goals. Those goals and tournament are further categorized into ‘A’, ‘B’, and ‘C’ events. Those events can change based on performance and other factors.
Performance changes might be based on how an archer is shooting. An event may be removed from the schedule and another added in its place. One ‘other’ factor, for me, can be shown in the example of the Gator Cup in Florida. That event was dropped due to the cost as well as my most recent performance at 50-meters. I won the tournament, but felt my score wasn’t competitive enough to spend the money on the Gator Cup.
Based on 2018 results, my recent 50-meter tournament’s score would have landed me in 5thfor the Gator Cup Qualification round and my elimination score would have earned me a 4thplace in the Masters 50 year old group. Spending over $1000.00 for not earning a top 3 finish isn’t worth the expense. So, the Gator Cup moved out of the 2019 rotation. Because there doesn’t seem to be a 60+, 70+ or higher age group, in order to keep the Gator Cup in the rotation for 2020, knowing if I go I’ll need to compete against archers potentially 15 years younger, I need to stay fit. My plan incorporates significant time for fitness.
A weekly training plan should include fitness training, strength training, and a general idea about nutrition. Nutrition is important in that learning to eat like an athlete supports athletic endeavors. (more on nutrition in the future)
My personal training plans are long range. There’s an ‘A’ tournament on the horizon, 6 weeks out. That plan includes others for 2019 and one tournament already in the queue for 2020 with specific goals.
Having a plan, not just in your head (that’s a dream), which is formal, on paper and reviewed daily will help you improve as an archer and athlete.