| | Morning (30 min) | Afternoon/Evening (60 min) | PDF Drill Reference | | :--- | :--- | :--- | :--- | | Monday | Resistance band rows (3x15) | Blank bale at 5m (focus on grip) | Shooting the Stickbow , Ch. 4 | | Tuesday | 10-minute mindful breathing | Full scoring round (60 arrows, 70m) | Training Journal , p. 32 | | Wednesday | Rest / Walking lunges | Form check video analysis (record yourself) | The Way of Archery video QR code | | Thursday | Scapular push-ups (3x10) | Blind bale drill (eyes closed, 3m) | High-Performance Archery , Ch. 7 | | Friday | Stretching (wrists, shoulders) | Distance variation (30m, 50m, 70m) | Gap shooting chart from PDF | | Saturday | Light draw holds (10 sec) | Competition simulation (shoot with a partner) | Pre-shot routine checklist | | Sunday | Complete rest or archery yoga | Review weekly log; adjust bow tune | Appendix of the Training Journal | Part 8: Common Mistakes & Fixes from Jake Kaminski’s Coaching Log During his years as a USA Archery coach, Kaminski compiled a list of the top 5 errors he sees in archers who email him after buying his PDFs.

To bridge the gap between casual shooting and Olympic-level performance, no modern resource is more authoritative than the books and PDF materials produced by . A two-time Olympic silver medalist (London 2012, Rio 2016) and a professional coach, Kaminski has deconstructed the complex physics of the bow into actionable drills.

A: Yes. The appendix includes swimming and rowing protocols for active recovery without adding arm bulk. Start your journey. Find your anchor. Trust the process. 🏹

A: Partially. Kaminski specializes in recurve and barebow. Compound shooters should focus on the mental and strength sections (Parts 5 & 6) but disregard string walking and clicker drills.

By: The Archery Science Team Introduction: The Difference Between Shooting and Training For the vast majority of archers, practice consists of standing at a bale and launching arrows until their fingers hurt or their shoulder burns. That is not training; that is repetition . Real training for archery requires a systematic plan: biomechanical analysis, periodized strength cycles, mental rehearsal protocols, and data-driven feedback loops.