Mastering the Bow: The Ultimate Guide to Training with Olympian Jake Kaminski
| | Duration | Focus | Drills from Kaminski PDFs | | :--- | :--- | :--- | :--- | | Phase 1: Foundational | 4-6 weeks (Off-season) | Posture, muscle memory, low intensity | Blank bale at 5m, T-poses with resistance bands | | Phase 2: Strength Endurance | 4 weeks | Holding weight at full draw | The "10-second clicker hold" (draw, hold 10s, let down) | | Phase 3: Accuracy Integration | 8 weeks | Scoring, wind reading, clicker timing | The "Gap shooting" drill for barebow; "Sight adjustment ladders" for recurve | | Phase 4: Peaking | 2 weeks before competition | Simulation shooting, heart rate management | Shooting after sprints; shooting with a crowd behind you | Mastering the Bow: The Ultimate Guide to Training