Archery Season Is Coming - Are You Ready?

Hunting season is just around the corner, and now’s the time to start preparing your body for the demands of the mountain. We teamed up with Dr. Ward over at MTN PHYSIO to give you tools to stay strong, injury-free, and ready for whatever terrain you face.

Test yourself with these preseason benchmarks:

• How many air squats can you do in 1 minute?
• How many push-ups in 1 minute?
  (Goal: 60 for men, 50 for women)
• How’s your shoulder mobility? Here is a simple test to help you determine your shoulder mobility.
  • Get in Position:
    • Stand tall with feet shoulder-width apart, keeping shoulders relaxed.
  • Reach with Your Top Arm:
    • Reach your left arm behind your lower back, bending at the elbow, palm facing outward.
    • Try to touch or overlap your right hand, aiming for the same spot on your spine or shoulder blade.
  • Hold and Assess:
    • Hold the position for 5 seconds, noting the distance between your hands
    • Use a mirror or ask a friend to check how close your hands are.
    • Stop immediately if you feel pain beyond mild discomfort.
  • Switch Sides:
    • Reverse the roles: left arm over the shoulder, right arm behind the back.
    • Perform 2 attempts per side to assess both shoulders equally.

    What to Look For

  • Good Mobility: Fingers touch or come within 1-2 inches of each other without discomfort, indicating strong rotation for daily activities.
  • Moderate Mobility: Hands are 3-4 inches apart with mild tightness, suggesting some limitation that may affect repetitive tasks.
  • Limited/Significantly Restricted Mobility:: Hands are 4 inches apart or you feel significant tightness/pain, indicating restricted range that may impact movement.

   

A great stretch for your shoulder is the Y Wall Stretch. Let's look at how to do this stretch.

• How to Do It:
  • Stand facing a wall, about 2-3 feet away, feet shoulder-width apart.
  • Raise your arms to form a “Y” shape, placing palms flat on the wall, fingers pointing up.
  • Lean forward slowly, keeping arms straight, until you feel a gentle stretch in your shoulders and upper back.
  • Hold for 20-30 seconds, breathing deeply to relax your muscles.
  • Release and repeat 2-3 sets, adjusting your distance from the wall to control intensity.

Try this 20-minute preseason workout:
With a weighted pack, set a time for 20 minutes and perform the following workout:

Pack Squat to Overhead Press x10

• Set Up the Pack:
  
  • Place a weighted backpack on the ground in front of you, centered between your feet.
  • Stand with feet shoulder-width apart, toes slightly outward.
• Squat and Lift the Pack:
  
  • Bend at your hips and knees, pushing your hips back to lower into a squat, keeping your back straight and chest up.
  • Grip the pack’s handle or straps with both hands, keeping shoulders relaxed.
  • Drive through your heels to stand, lifting the pack to chest height, holding it close to your body.
• Prepare for the Press:
  
  • Stand tall with the pack at chest level, elbows bent, and core engaged to stabilize your spine.
  • Keep your shoulders relaxed, especially if you have limited mobility, to avoid strain.
• Perform the Overhead Press:
  
  • Press the pack straight overhead, fully extending your arms without locking your elbows.
  • Keep your core tight and back straight, avoiding arching your lower back.
  • Hold the pack overhead for 1-2 seconds, ensuring control.
• Lower the Pack:
  
  • Slowly lower the pack back to chest height, keeping elbows bent and movements controlled.
  • Return to the squat position by bending your hips and knees, lowering the pack to the ground with a straight back.
• Repeat:
  
  • Perform 3 sets of 8-12 reps, resting 60-90 seconds between sets.
  • Start with a lighter weight (10-20 pounds) and increase as strength and mobility improve.

Sumo Squat with Hip Rotation x30 seconds

• Set Up Your Stance:
  
  • Stand with feet wider than shoulder-width apart, toes pointing outward at a 45-degree angle, like a sumo wrestler’s stance.
  • Keep your hands on your hips or relaxed by your sides to minimize shoulder strain.
• Perform the Sumo Squat:
  
  • Bend at your hips and knees, lowering your body into a squat while keeping your chest up and back straight.
  • Lower until your thighs are parallel to the ground or as far as comfortable, ensuring knees track over toes.
  • Engage your core to maintain balance and stability.
• Add Hip Rotation:
  
  • At the bottom of the squat, rotate your hips to the right by pivoting on your left foot, bringing your right knee inward slightly to open the hip.
  • Keep your upper body facing forward and back straight to avoid twisting your spine.
  • Return your hips to the center, then rotate to the left, pivoting on your right foot.
• Return to Standing:
  
  • Push through your heels to stand back up, straightening your hips and knees while keeping your core engaged.
  • Maintain a neutral spine and relaxed shoulders throughout the movement.
• Repeat:
  
  • Perform 3 sets of 10-12 reps (one rep includes a squat with rotations to both sides).
  • Rest 60 seconds between sets. Start with body weight and add a light weight (5-10 pounds) as strength improves.

Forward Alternating Lunges x5 ea. side

• Set Up Your Stance:
  
  • Stand tall with feet hip-width apart, hands on hips or relaxed by your sides to minimize shoulder strain.
  • Engage your core to maintain balance and stability.
• Step Forward into Lunge:
  
  • Take a controlled step forward with your right leg, about 2-3 feet, keeping your torso upright.
  • Bend both knees to lower your body until your front thigh is nearly parallel to the ground and your back knee hovers just above the floor.
  • Ensure your front knee stays over your ankle and doesn’t pass your toes.
• Push Back to Start:
  
  • Push through your right heel to return to the starting position, bringing your right foot back to meet your left.
  • Keep your core engaged and back straight throughout the movement.
• Alternate Sides:
  
  • Step forward with your left leg, repeating the lunge motion, ensuring the same form and control.
  • Alternate legs for each rep, moving smoothly without bouncing.
• Repeat:
  
  • Perform 3 sets of 10-12 reps per leg (20-24 total lunges), resting 60 seconds between sets.
  • Start with body weight and add light weights (5-10 pounds) as strength improves.

Pack Deadlifts x10

• Set Up the Pack:
  
  • Place a weighted backpack on the ground in front of you, centered between your feet.
  • Stand with feet hip-width apart, toes pointing slightly outward.
• Position Your Body:
  
  • Bend at your hips and knees, pushing your hips back as if sitting down.
  • Keep your back straight and chest up to maintain a neutral spine.
  • Grip the pack’s top handle or straps with both hands, keeping shoulders relaxed to avoid strain.
• Engage Your Core:
  
  • Tighten your core muscles to stabilize your spine.
  • Keep your shoulders away from your ears, especially if you have limited mobility.
• Lift the Pack:
  
  • Drive through your heels, straightening your hips and knees to lift the pack off the ground.
  • Keep the pack close to your body to minimize lower back strain.
  • Stand fully upright, holding the pack at thigh or hip level.
• Lower the Pack:
  
  • Reverse the motion by pushing your hips back and bending your knees, lowering the pack to the ground with control.
  • Maintain a straight back and engaged core throughout.
• Repeat:
  
  • Perform 3 sets of 8-12 reps, resting 60 seconds between sets.
  • Start with a lighter weight (20-30 pounds) and increase as strength improves.

This simple but effective program will help build durability, mobility, and strength — exactly what you need for steep climbs, heavy packs, and long days in the backcountry.

A special thanks to Dr. Preston Ward, founder of MTN PHYSIO, for providing this information and workout plan. For more resources, personalized one-on-one training, and proven tools to get you ready for the hunt, visit www.mtnphysio.com.