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Coach: FITA Coaches Committee (Courtesty of Pascal Colmaire, FITA Development Director)
Category: 1
Training Plan
Below is a glance at the archery training plan as suggested by FITA to archers who want to compete internationally and who have up to 20 hours per week available during the competitive season. This glance is mainly made according to the ratio between shooting and other developments. The percentages below should help you figure out how you can split your practice between to areas of development for a competitive archer. Note: Psychological developments are mainly included to the Shooting and the Yoga sessions. If you have less available time, it is up to you to adapt these suggestions. Upon request to FITA office, you can get a sample of a training plan chart, a blank one or a complete one. Make a good plan for the coming competitive season in archery! Step #1 50% shooting and 50% for other developments Total Volume: Low, about 8 hours per week. Sessions: 3 of shooting & 3 of stretching per week of 1:20 hour each. Stretching (start): Isometric contraction follow with a 2 second rest then a stretching period having the same duration as the contraction. Shooting sessions: 80 arrows each (*) (*) # of arrows: Each week, 6 arrows will be added to the three main sessions. There are 52 weeks in a year. 4 weeks are spent for the transition period: 48 weeks remain. We anticipate 5 weeks without training for exams, non-availability, sickness,... After each of the 5 week of absence, no arrow will be added to the sessions. Hence there will be no progression in the number of arrows during 10 weeks; 38 weeks remain. The progression will be spread over 37 weeks (not the first week). 37 x 6 = 202 arrows of progression over the period covery by the training plan; added to the 80 arrows of the first week, we reach a total of 302 arrows. Period: 1st half of Month 1   Step #2 47 to 48% Shooting and 53 to 52% for other developments (6 hours). Total Volume: 11:20 hours per week Shooting: 4 sessions per week - 1:20 hour each = 5:20 hours. Stretching: 4 sessions ber week of 1:15 each = 5 hours Cardio (start): 2 sessions per week of 30 min. each = 1 hour. Running on rough field is recommended for body balance, but the archer can choose any activity that he/she enjoys. Priority is given to the development of the Aerobic capacity. Period: 2nd half of Month 1   Step #3 45% Shooting and 55% other Developments (7:45 hours) Total Volume: 14:45 hours per week Shooting: 4 sessions per week of 1:45 hour each = 7 hours Stretching: 2 sessions per week of 1:15 hour each = 2.5 hours Cardio: 2 sessions per week of 45 min. each = 1.5 hours Strengthening: 3 sessions per week of 1:15 hour each = 3.75 hours Endurance Strength development is recommended to start this long strengthening period. Emphasis on low limbs and belt. Decrease of the stretching work which will stop with the start of the 4th step. Period: 1st half of Month 2   Step #4 47 to 48% Shooting and 53 to 52% other developments (8:45 hours) Total Volume: 16:45 hours per week Shooting: 4 sessions per week of 2 hour each = 8 hours Cardio: 2 sessions per week of 1 hour each = 2 hours Strengthening: 3 sessions per week of 1:15 hour each = 3:45 hours Yoga (start): 2 sessions per week of 1:30 min. each = 3:00 hours Unless that you already have an excellent background in Yoga, classes conducted by a teacher are mandatory. Period: 2nd half of month 2   Step #5 Same time sharing as Step #4 Various General Types of Strength - mainly with maximal contractions, including isometric strength, but also endurance strength. Period: Month 3 to mid-Month 4   Step #6 2/3 Shooting and 1/3 for other developments (5 hours). Total Volume: 15:00 hours per week Shooting: 5 sessions per week of 2 hour each, including 3 sessions of SPECIFIC strength = 10 hours Cardio: 2 sessions per week of 1 hour each = 2 hours Yoga: 2 sessions per week of 1:30 min. each = 3:00 hours Specific Strength: Means strengthening exercise on the shooting line, while shooting Period: 2nd half of Month 4 and Month 5   Step #7 52 to 53% Shooting and 48 to 47% for other developments (9:00 hours). Total Volume: 19 hours per week Shooting: 5 sessions per week of 2 hour each = 10 hours. Cardio: 2 sessions per week of 1 hour each = 2 hours Yoga: 1 session per week of 1:20 hour each = 1:20 hours Strength: 1 maintenance session per week of 1:30 hour = 1:30 hours Body Balance: 5 sessions per week of 50 min. = 4:10 hours Period: Month 6   Step #8 60% Shooting and 40% for other developments (8:00 hours). Total Volume: 20 hours per week Shooting: 5 sessions per week of 2 hours each, including 3 sessions of SPECIFIC body balance and a test or a tournament = 12 hours Cardio: 2 sessions per week of 1 hour each = 2 hours Yoga: 1 sessions per week of 1:30 hour each = 1:30 hour. Strength: 1 maintenance session per week of 1:30 hour = 1:30 hour Body Balance: 3 sessions per week of 1 hour (out of shooting) = 3 hours Specific Body Balance: Mainly made of shots from an unstable platform. Period: Month 7   Step #9 2/3 Shooting and 1/3 for other developments (6:45 hours). Total Volume: 20:15 hours per week Shooting: 5 sessions per week of 2:15 hours each, including 3 sessions of shooting perceptions and test or tournament = 13:30 hours Cardio: 3 sessions per week of 1:15 hour each = 3:45 hours Yoga: 1 sessions per week of 1:30 hour each = 1:30 hour. Strength: 1 maintenance session per week of 1:30 hour = 1:30 hour Body Balance: 1 sessions per week of 1 hour (out of shooting) = 1 hours Shooting perceptions: Made of blind shots, hidden target, ... Period: Month 8   Step #10 78% Shooting and 22% for other developments (4:15 hours). Total Volume: 19:15 hours per week Shooting: 5 sessions per week of 2:30 hours each, and test or tournament = 15 hours Cardio: 1 session per week of 1:15 hour each = 1:15 hours Yoga: 1 sessions per week of 1:30 hour each = 1:30 hour. Strength: 1 maintenance session per week of 1:30 hour = 1:30 hour Period: Month 9 to end of Month 11   Step #11 Transition period: Rest or different sport activities Period: Month 12
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Note: The coaching tips present here are the opinions of tip's author and do not necessarily reflect what is best for any particular archer.