Week 1: Hoyt Fitness Defined

Dan Staton


Whether you're a diehard bowhunter or a dedicated target archer, taking care of your bow is just one step toward success. Your Hoyt can't help you reach your potential if your body isn't in battle-ready shape. With that in mind, we're excited to offer you an all-new, bi-weekly fitness column called Get Serious. Get Fit!

My goal in this column is to offer you practical, proven tips to help keep your body in peak shooting form. We'll be studying proven CrossFit.com workouts and customizing them with archers and bowhunters in mind. Great hunts and podium finishes begin with good health – and only Hoyt.com offers you a complete range of archery-specific workout, diet and other fitness-based tips.
Be sure to check out Get Serious. Get Fit! often. You’ll soon find yourself on the fast track to better health and better shooting!
Week 1: What is fitness?
Hoyt Fitness translates into increased work capacity across broad time and modal domain. Simply put, our specialty is that we don’t specialize; rather, we prepare for the unknown. To do this efficiently we must constantly vary our workouts. We do this by utilizing functional movements such as squats, deadlifts, and presses that are found in nature and performing these tasks at high intensity.
Get Serious. Get fit! will train you to decrease injury potential while strengthening your cardiovascular and energy systems. We’ll pursue relative strength – the type of strength that enables us to be the strongest we can be pound-for-pound – while maintaining power and endurance. I know this formula will help any sportsman, bowhunter or competitive archer become more balanced when stepping outside. It will no doubt enhance your outdoor experience. All of our workouts will be “scalable,” meaning regardless of your fitness level, you can execute them safely and efficiently.
Remember, the key is that we’ll be varying our workouts. Using myself as an example, my training schedule throughout the year embraces as many fitness facets as possible. In the early spring, my strength reaches its peak, and then I’m off to compete at either a power lifting or Olympic lifting meet. As summer approaches, the weights take a slight backseat and the miles really start to add up on the mountain bike and hiking trails. I’ll start to enter some 10k and 25k running races that push me to my limits and test my broad fitness prowess. To make it all pay off, I justify my eleven months of training consistency by taking September completely off from gyms, bikes, or races to match wits and endurance with the mighty wapiti. Man, is it worth it! 
Below, you’ll find the top 10 skills required to ensure a broad fitness capacity. Get Serious. Get Fit! will offer insight on how to better obtain these skills, which will unequivocally put you - the archer - in the field with a new secret weapon … you!
Stay tuned each week as we dive into specific ways for you to obtain and sharpen these skills …
Until next time,
Top 10 physical skills to develop
1. cardiovascular/respiratory endurance - the ability of body systems to gather, process, and   
deliver oxygen.
2. stamina - the ability of body systems to process, deliver, store, and utilize energy
3. strength - the ability of a muscular unit, or combination of muscular units, to apply force
4. flexibility - the ability to maximize the range of motion at a given joint
5. power - the ability of a muscular unit, or combination of muscular units, to apply maximum
force in minimum time
6. speed - the ability to minimize the time cycle of a repeated movement
7. coordination - the ability to combine several distinct movement patterns into a singular
distinct movement
8. agility - the ability to minimize transition time from one movement pattern to another
9. balance - the ability to control the placement of the bodies center of gravity in relation to its support base
10. accuracy - the ability to control movement in a given direction or at a given intensity
About Dan
Dan Staton is a Level II Certified CrossFit Coach and co-owner of Spokane Valley CrossFit in Spokane, WA (www.crossfitspokanevalley.com). Dan Staton’s love for sports performance training has enabled him to experience top performance centers across the U.S. He has had the opportunity to train at Parisi Speed School headquarters in Fair Lawn, NJ – home of some of the fastest NFL athletes. Dan did his graduate work at Athletes' Performance in Tempe, AZ, the home training center for numerous PGA, NFL and MLB athletes. Dan's education and experience have fueled his passion for training athletes at all levels and abilities, and he's now co-owner of his own Sports Training Company: FAST TRAC PERFORMANCE.

Dan is a diehard bowhunter and has hunted from Alaska to New Mexico. He has teamed up with Sportsman's Warehouse News to serve as archery editor, videographer and media relations coordinator.

Dan lives in Spokane, WA and enjoys spending time with family and friends. When not in the gym, you’re sure to find him and his Hoyt somewhere in the great outdoors.
Be sure to check out Dan’s Website at www.sportsmansfitness.com

Dan’s Qualifications
M.S., Exercise Physiology C.U. of Pennsylvania
B.S., Exercise Science Eastern Washington University
CSCS (NSCA) Certified Strength & Conditioning Specialist

PES (NASM) Performance Enhancement Specialist
USAW (Performance Coach)

NOTE: Be sure to consult your doctor before beginning any fitness or dietary program.

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