Competitive and recreational archers looking to increase draw weight capacity while preventing shoulder injury through scapular stability and posterior chain endurance.
Estimated Daily Calories
2400 kcal
Protein Target
"Focus on the 'active draw' by initiating movement with your rhomboids and lower traps rather than the deltoids; hold the full draw position for 10-15 seconds during training to build isometric endurance."
Proper scapular retraction ensures the load is carried by the large muscles of the back rather than the smaller shoulder stabilizers, leading to a more consistent anchor point and reduced fatigue.
Aim for 2-3 sessions per week, ensuring at least 48 hours of recovery for the posterior deltoids and rotator cuff muscles to prevent overuse injuries.
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