I spoke to my mother yesterday (who lives up north) and she saw a black and orange caterpillar two days ago, a sure sign of spring.
Almost all the snow is melted in my front yard and back yard.
The forecast for today is a high of 8 Celsius (46.4 Fahrenheit). So that isn't exactly warm, but it isn't freezing either.
Supposed to go up to 13 Celsius on Wednesday (and rain), but otherwise it is going to be unseasonably warm and mild for mid February. (Usually we should be expecting a big snowstorm around this time of year.)
Spring is Coming.
We can thank Global Warming, I suppose. I see this as a silver lining. In the future I may be able to teach archery more often in February and November, and perhaps take a few weeks off in July/August to enjoy a vacation when it is too hot.
Which means I can book archery lessons for 2023 for anyone who isn't afraid of a little cold.
Or you can prebook for March, April or May. Whatever weather suits your fancy.
If you have never done archery (or have very little experience) there are essentially three ways to get into the sport.
#1. Get Archery Lessons
Obviously this is me tooting my own horn, but if you're looking for archery lessons in Toronto then I invite you to contact me to book archery lessons. Archery lessons are the fastest and easiest way to learn the sport, but they are more expensive and thus geared towards people who are more serious about wanting to learn archery in a hurry and want to excel at it.
If you have a friend who does archery they can also try to teach you, but this is often a test of patience on their part as they may not have a lot of experience teaching archery (or anything else). So when getting archery lessons I do recommend hiring someone with a lot of experience teaching archery and know what they're doing.
Speaking for myself: I have been teaching archery since 2009, and I have been doing archery since 1989.
#2. Buy an Archery How To Book
The book I currently recommend is by my colleagues Steve Ruis and Claudia Stevenson: "Precision Archery".
You can try to find the book at your local bookstore, and if they don't have it then you can order it from the store using the ISBN number... Or order it online.
ISBN 9780736046343
And if you want to go a step further you can also get yourself a subscription to Archery Focus Magazine, which gives you access to their back catalogue of magazine PDFs.
Which coincidentally also gives you access to various articles that I wrote for Archery Focus Magazine:
"Marketing Strategies for Archery Coaches", July 2017.
"A Lesson in Adaptive Archery", July 2018.
"Teaching Archery Through Narratives", November 2018.
"Rinehart Target Balls (and Alternatives)", January 2020.
"Archery Trick Shooting", September 2020.
"Gap Shooting: Aiming for Versatility", November 2021.
Oh and I am working on my own nonfiction Archery How To Book. So stayed for that to be released.
Note - Reading a book about how to do archery isn't perfect. Ideally you want an archery instructor, but if you don't have one then a book is the next best thing. There are other books on the subject, but "Precision Archery" is the best book currently available in my opinion.
#3. Teach Yourself / Watch YouTube Videos
I have a low opinion on the subject of YouTube videos teaching archery and while there is the potential for someone to learn that way, I firmly believe it is a bit like "the blind leading the blind" because often the people making such videos are beginners themselves.
Or if they are experienced archers they're not necessarily good at teaching it or explaining it properly.
And then there's the YouTube feuds...
For example, there are two specific YouTubers I am thinking of who argue back and forth in their videos about the proper way to do something. Just two men (and their egos) arguing.
Honestly, rather than watch YouTube videos you might be better off just being completely self taught, assuming you cannot find a book on the subject or cannot find an archery instructor.
Being self-taught really comes down to practicing regularly and socializing with other archers, because you will learn so much about the sport by talking to your fellow archers and observing them while they shoot to see what they are doing correctly, but also what they are doing wrong. If you can learn from their mistakes and triumphs it will speed up the process of teaching yourself. (Of course, you would learn even faster if you had an instructor to teach you what to be looking for.)
Conclusions
A combination of options #1 and #2 above is arguably the best you can do. Getting both an instructor and the aforementioned book on the subject, so you get the best of both worlds.
Or options #1 and #2 and buy a whole library of archery books (which is what I have on my bookshelves). In some cases I even have multiple copies of the same book, the result of people gifting me books that I already have copies of.
"Hey, there's an archery book! I should get that for Charles!"
And unfortunately I have copies of almost every archery book in the English language. Plus I am such an archery dork that I write nonfiction (and fiction) on the subject.
And I have 5 different books just on the subject of bowmaking and arrow making.
So yes, if you want to get really good at archery... Just copy everything I've done. Get archery lessons, buy ALL the books (even the bowmaking books), practice multiple days per week, get really good at it, learn multiple styles of archery, become an archery instructor, and of course publish articles on the subject... And start writing a How To Book on archery.
Whatever.
I think the point I am trying to make (again and again) is that you should either get archery lessons or buy a book like "Precision Archery". Or both.
Powerlifting is a Competitive Weightlifting Sport that focuses on three main lifts. Historically these lifts evolved from a variety of strongman lifts known as "Odd Lifts", but later became standardized as the sport of Powerlifting evolved and became standardized to three main lifts:
The Squat
The Bench Press
The Deadlift
Athletes competing in Powerlifting have the goal to lift as much weight as possible during each lift, which themselves are each compound movement requiring multiple muscle groups and are therefore challenging to do. The maximum amount of weight lifted for each of the three lifts is added together giving the athlete their total in points. Whomever scores the overall highest total is the winner of the competition.
Thus an athlete could potentially score 2nd or 3rd in all three categories, but so long as they score more points than the other competitors then they are the winner.
Competitors are divided into groups based upon their gender, weight and height, thus keeping the competition at a level playing field.
The precise rules can also vary on the organization, with the primary difference often being whether competitors must compete while "equipped or raw". Equipped means they are competing while wearing reinforced clothing such as knee wraps, back braces, bench press shirts, and powerlifting singlets, which are made of very thick reinforced polyester or Lycra. They aren't comfortable, but they give the lifters a tiny advantage over people not wearing them. Raw lifters aren't allowed to wear any such clothing or aids.
Ignoring such aids, the athletes need to focus on the quality of their form. Failure to execute the lifts using proper form and technique can result in serious injuries. So pay attention, it is very important that you learn how to do these lifts properly so you can avoid injury.
It is also highly recommended that you do these exercises with a spotter in case you get into trouble.
The Squat
Rack a barbell at the correct
height for your stature and load up with the required weight that will provide a challenge, but if you're just starting out try to make the challenge relatively low.
When
performing the squat, ensure that the barbell is located high up on the
back of your shoulders, but below your neck. Make sure it’s not resting on your neck because that much weight on your neck/spine could result in a serious injury.
When you un-rack
the barbell you want to squat down while keeping your chest up, back straight and
face forward until your hamstrings are parallel to the floor. Do this
in a slow and controlled way to avoid injury. You also want to be certain that you reach
parallel, which is important in a competition because otherwise you just wasted all of that effort and it won't count unless it is parallel.
When returning to a standing
position you want to power up quickly and lock your hips to finish.
The Bench Press
Using a competition bench press, you first rack your bar and load with the required weight. Place your back on the bench and your eyes directly beneath the bar.
Keep your feet flat on the floor, unrack the bar and keeping it close to you, slowly lower the bar until it reaches your chest. Then push back up to the top position and rerack your bar.
It sounds easy, but is harder than it looks because it uses multiple muscle groups to complete the motions.
You definitely want a spotter when practicing the Bench Press.
The Deadlift
Start by loading up a barbell which is
located on the floor.
Keep the bar close to your feet, bend at the
waist and grab the bar with both hands, keeping them shoulder width
apart.
With your back straight, chest up and face forward,
slowly stand up keeping the bar close to your shins.
Lock
your hips (push them forward) as you reach the top of the movement – this is
important in a competition because otherwise you won't be considered to have finished the lift.
Note
You don't have to compete to get into Powerlifting. Some people do Powerlifting just as a way to stay fit or gain muscle. Some people also just like the challenge and want to set goals to see how much they can lift.
Let's pretend you want to start bodybuilding or weightlifting today, but you don't have the budget to go buy fancy equipment or get a gym membership.
With a recession looming and rampant inflation, now is a good time to invest in BUYING NOTHING, but instead making use of the muscle between your ears to start weightlifting today without having to spend a penny.
#1. Bodyweight Exercises
You don't need fancy equipment to do the following exercises:
Sit-Ups, 8 sets of 12
Push-Ups, 8 sets of 12
Squats, 8 sets of 12
Jumping Jacks, 8 sets of 12
Admittedly the jumping jacks will feel more like cardio, but you're still technically lifting your body during the process.
#2. Less is More, sets of 8 to 12 reps
Start with doing 8 sets of 12 repetitions of each exercise you are doing. So 96 total.
Every 3 weeks of doing these exercises you can change the number of sets and repetitions as follows:
9 sets of 11
10 sets of 10
11 sets of 9
12 sets of 8
So the volume stays roughly the same, but the focus at the beginning is on endurance, while as you progress it becomes more focused on strength. It is assumed that after 3 weeks of doing the same exercise that your endurance should have gone up by now. You should also be a bit bored and looking for a change and wanting more of a challenge.
If you're really desperate for a change you can jump two stages instead of one, or possibly progress to the next stage every 2 weeks instead of 3.
#3. Look around your home for Old Exercise Equipment
Chances are likely you already have some equipment laying around the house, possible yours or your spouse's, or roommate's. Ask if you can use the equipment. Ideally you will be looking for the following items:
Dumbbells
Barbells
Kettlebells
Chin-Up Bar
Exercise Mat or Yoga Mat
Weightlifting Bench
With those you can do a variety of weightlifting exercises.
But you can also make do with other items that you find around the house. Don't have any weights? Fill a cloth grocery bag with books and lift that instead. Or a bucket of water. Or a sack of flour. Small children...
#4. Ask Friends and Family for Old Exercise Equipment they don't use any more...
Tell them you made a New Years Resolution to exercise more and are looking for donations of any exercise equipment they don't need or use. IE. Exercise equipment they probably would've thrown away eventually anyway.
Not all the equipment people give you will necessarily be meant for weightlifting or bodybuilding or powerlifting, but you shouldn't turn down anything you can potentially use for exercising. Eg. If someone offers you archery equipment, take it because archery is a great way to build your upper back muscles.
If someone gives you something that you really cannot use try trading it for different exercise equipment via Craigslist or Facebook Marketplace or similar websites.
#5. When Exercising focus on Form and Safety
Do the exercises properly. If you're not sure how to do the exercise properly consult YouTube or various websites on the topic. You don't need to spend $$$ on personal trainers in order to learn how to do an exercise properly.
Do the following:
Be cautious.
Don't overdo it.
Learn the correct form.
Be patient.
Start small, build gradually.
MORE TIPS!
Eat lots and eat healthy. Don't be afraid to eat too much. It is more important that you eat lots of healthy food so that you have plenty of nutrients and protein to build muscle.
Got vitamins you should be taking? Start taking them daily.
Eat more often to replenish your strength and energy levels.
Avoid junk food.
Rest and recover.
Learn how to do compound lifts/movements properly.
Find a program that fits your needs.
Stick with it!
Only train 3 to 4 days per week.
Alternate leg days and upper body days / different muscle groups so that muscles have more time to recover and grow.
Take scheduled breaks.
Don't be afraid of (healthy) snacks. If you're hungry, eat something!
Practice the mindset of an athlete. Think of yourself as being "in training".
Better to eat too much protein than not enough.
Creatine Monohydrate (found in red meat), but you can also buy supplements. They're not cheap however. I swear the price has doubled in the last 20 years.
Fish Oil or Krill Oil, not only good for your brain, health, lowering cholesterol, etc, but also good for building muscle.
Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!
