This guide outlines the strength and conditioning equipment used for Archery Performance Training at Grinder Gym. Archery requires upper body strength, stability, grip endurance, core engagement, and postural control, and this program focuses on developing these attributes.
As this program expands, we will adapt it for big box gyms, garage gyms, and hotel/apartment gyms to accommodate different training environments.
Primary Equipment Used at Grinder Gym for Archery Performance
Strength Training Equipment
- Barbells & Specialty Bars
- Olympic Weightlifting Bar
- Trap Bar (Hex Bar)
- Swiss Bar (Football Bar) (for neutral grip pressing to protect shoulders)
- Safety Squat Bar (SSB) (to reinforce postural stability during lower body work)
- EZ Curl Bar (for targeted arm and wrist strengthening)
- Fat Gripz & Axle Bars (to improve forearm endurance and grip strength)
- Weight Training Machines & Free Weights
- Dumbbells (Hex up to 120 lbs, Pro Bells up to 150 lbs, soon to 200 lbs)
- Kettlebells (Various Weights up to 126 lbs)
- Adjustable Benches (Flat, Incline, Decline)
- Cable Machines (Functional Trainer, Lat Pulldown, Low Row)
- Chest Fly & Reverse Fly Machine (to strengthen posterior chain and scapular control)
- Row Machines (Seated, T-Bar, Hammer Strength)
- Preacher Curl Machine (for wrist and elbow stability during the draw)
Sport-Specific & Performance Equipment
- Grip & Forearm Strength
- Rolling Thunder Handles
- Wrist Rollers
- Captains of Crush Grip Strengtheners
- Resistance Bands (to simulate bow draw tension and improve endurance)
- Core & Postural Stability
- Medicine Balls / Slam Balls
- Stability Balls (Swiss Balls, BOSU Balls)
- Hanging Rings / Gymnastics Rings (for shoulder stability drills)
- Shoulder & Scapular Control
- Landmine Attachment (for rotational strength and control drills)
- Resistance Bands (Loop, Mini, Tube) (for shoulder activation work)
- Light Dumbbells (for controlled shoulder strengthening exercises like YTWLs & reverse flys)
Conditioning & Endurance Equipment
- Low-Impact Cardio Options(to improve endurance without excessive fatigue on the upper body)
- Rowing Machine (Concept2)
- Air Bike (Rogue Echo Bike)
- Ski Erg (focus on scapular control and endurance in pulling movements)
- Weighted Vests (for core engagement during stabilization drills)
Flexibility, Mobility & Recovery Equipment
- Mobility & Injury Prevention
- Foam Rollers (Various Densities)
- Resistance Bands (Mobility and Stretching)
- Percussion Massagers (to target tight shoulder muscles)
- Inversion Table (for spinal decompression and posture correction)
- Yoga Mats & Stretching Rope (for flexibility training and active recovery)
Equipment Variations for Other Training Environments
Big Box Gyms (Moderate Equipment Access)
- Cable Machines & Lat Pulldown Substitutes
- Free Weights & Adjustable Benches
- Resistance Bands for Shoulder Activation
Garage Gyms (Minimal Equipment Setup)
- Dumbbells, Kettlebells, & Adjustable Bench
- Resistance Bands for Scapular Stability & Bow Draw Simulation
- Pull-Up Bar for Core & Upper Body Strength
Hotel & Apartment Gyms (Limited Equipment Access)
- Resistance Bands & Bodyweight Exercises
- Light Dumbbells for Shoulder Work
- Foam Roller for Mobility & Recovery
Conclusion
The Archery Performance Training Program at Grinder Gym is designed to enhance strength, endurance, grip control, postural stability, and shoulder durability—all crucial factors for archers.
If you train in a different environment, we can modify the program to fit your available equipment while still ensuring optimal results.
Need help adapting your program? Contact us to customize your training plan!