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Weight Training

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PAHunter:
I suggest keeping any weight training routine simple and to compound movements.  For example I do pushups, pullups, body squats, bridges, and leg raises.  2 working sets each once a week and have consistent gains.  I'd have a beginner do 2-3 times a week until their intensity gets higher (until they fully recover from the last workout). 

As for drawing a bow I can't think of a better simulation than 1 arm rows.  Your knee and hand on one side on a bench and you lift a dumbell off the ground with your other hand into your chest.  Slow and controlled.  Good form and intensity are key.  Good luck!

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