Archery SPT Workout Guide
Specific Physical Training exercises to improve your archery performance
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Basic SPT - Full Draw Hold
+The fundamental SPT exercise that builds specific archery endurance.
5 sets of 30-second holds with 30-second rest
- Set up as if you're going to shoot (without an arrow)
- Draw your bow to your anchor point
- Hold at full draw for 30 seconds
- Carefully let down (don't dry fire)
- Rest for 30 seconds and repeat
Tip: Focus on maintaining perfect form throughout the hold. If your form breaks down, end the set early.
Advanced SPT - Full Draw Hold
+The fundamental SPT exercise that builds specific archery endurance.
20 sets of 45-second holds with 45-second rest
- Set up as if you're going to shoot (without an arrow)
- Draw your bow to your anchor point
- Hold at full draw for 45 seconds
- Carefully let down (don't dry fire)
- Rest for 45 seconds and repeat
Tip: Focus on maintaining perfect form throughout the hold. If your form breaks down, end the set early.
Bow Hand Stabilization
+Focuses on the often-neglected bow hand stability that's crucial for accurate shooting.
4 sets of 20-second holds
- Stand in your shooting stance with a light dumbbell (2-5 lbs) in your bow hand
- Extend your bow arm fully as if holding a bow
- Balance the dumbbell on its end in your palm (if possible) or hold it normally
- Hold this position for 20 seconds, focusing on keeping your hand completely stable
- Rest and repeat
Tip: This exercise teaches your bow hand to resist the natural tendency to "push" or move at the moment of release. Keep your wrist and hand relaxed but firm.
Pyramid SPT - Progressive Hold Times
+This advanced workout increases hold time each round until a peak, then decreases it.
8 rounds with progressive hold times
- Round 1: 10-second hold
- Round 2: 15-second hold
- Round 3: 20-second hold
- Round 4: 25-second hold (peak)
- Round 5: 20-second hold
- Round 6: 15-second hold
- Round 7: 10-second hold
- Round 8: 15-second hold (start ascending again)
Tip: Use the Pyramid timer mode above to run this workout automatically. Set starting time to 10s, peak time to 25s, step size to 5s, and 8 rounds.