Picking up a bow and arrow for the first time and accurately shooting time and time again at long distance targets (without any sighting devices) is a reality for archers training under Alicia Weber.
From age 5-16, archers are excelling in their own ability levels. The past three weeks, varsity archers have been developing at an advanced pace to prepare for a challenging barebow archery competition. The archers need to be able to be focused and follow-through with proper form and bow-handling habits to have successful shots.
The young, determined archers keep rising to the challenges with fervor and zest.
A look at the recent Archery Champions from November 5 and October 29.
On November 5, the Purple Cookie Monsters (seen on the left of the picture) won a team contest against the Fiery Beasts. They shot various distances for speed and accuracy. The final score was 78-71.
On October 29, Nick Linkewicz, (seen on the right of the picture) captured the individual title in the “20yd-25yd Recurve-Compound Shoot” Contest. He won for most bullseyes.
The archers enthusiasm in training carries over into excelling in advanced archery skills.
“There is real magic in enthusiasm. It spells the difference between mediocrity and accomplishment.” – Norman Vincent Peale
World Record Weber has been busy setting and re-setting abdominal exercises at Recordsetter. Below is a look at some tough ab exercises for overall strength and endurance training.
Back on October 7, 2014, Weber re-set the “concrete one arm planked world record” with a new time just under 10 minutes. This exercise not only tests core strength, but one arm muscle stabilizers. It is good to train one side and then repeat on the other side.
Next, on October 12, 2014, Weber re-set the “strict form spiderman cadence test” record with her new mark of 11 minutes. The goal of this test is to complete ten repetitions of a 6 count exercise each minute until failure. It is a new and improved type of alternative pushup cadence test, which tests flexibility and small and large muscle groups.
Finally, on October 20, 2014, Weber tested her latest ab exercise “sprinter’s situp” as she went for the first ever world record at Recordsetter. It is a consecutive ab exercise similar to a knee tuck as it tests balance and ab strength. Each rep of the exercise must be performed in 3 seconds or less. Legs and arms are not allowed to touch ground. Low back must touch ground and come up perpendicular at apex as opposite bent arm goes toward opposite bent knee.
Eight advanced archers from middle school to high school were excited for a challenge with newly learned archery skills. Just three weeks ago, some youth picked up a bow and arrow for the very first time. Others did archery before and were excited about the contest.
With three weeks of compound archery training and only one week of recurve bow training, the youth were psyched up for their first contest of many…”Weber Compound Recurve 15yd Contest.”
The goal was set to try and beat Alicia Weber’s recent high score of 36x for compound bow and 31 for recurve bow (67x total) or earn the highest score of the day among peers. They would shoot a total of 8 arrows at a 15yd target.
It was clear after round one that veteran archer and the overall female champion from summer 2014 advancement program, Danielle, was in the lead with her score of 32 for compound bow.
A cross country runner turned archer, Morgan, tied with a gun shooter turned archer, Parker, in the recurve competition. Morgan and Parker faced off for a tie breaker round only to tie again in the recurve competition. Morgan also tied Danielle’s compound bow score bringing a three-way face off round 3 to determine the winner.
The younger kids still learning the archery basics were inspired to watch the older kids face off in this contest testing barebow archery skills with two kinds of bows.
The competition heated up with round 3. The final overall score of the 8 arrows would determine the overall winner of the contest. The three archers were not fazed by the pressure and intensity of the round. They were focused and showed great follow-through and sportsmanship.
Danielle took 1st place with 30pts. Parker was in 2nd place with 27 pts. Morgan finished in 3rd place with 14pts.
Alicia Weber in September 2014 after setting 500 world records.I have been setting physical fitness world records since 2008. Sports historians have referred to me as the Modern Day Jack LaLanne as a woman. This September 26, 2014, would be Jack LaLanne’s 100th birthday if he were alive.
He died in 2011 and will be remembered as “The Godfather of Fitness” after revolutionizing the health and fitness field. Just in time for his 100th birthday, I have now reached setting 500 world records, capturing 100 sport victories, and I completed what LaLanne considered to be his hardest strength feat of his career.
On August 13, I completed 1,000 pushups and 1,000 chin-ups in just over two hours as a tribute to LaLanne, one of my personal heroes. It was his hardest feat because his skin peeled off his hands.
I prepared for two years and I had no issues. In 107 days I set 100 exercise records up to one hour in duration, which is the world record.
LaLanne and I had different upbringings, but our careers run parallel. We were nonconformists who set our own standards. We were going to achieve our goals despite obstacles.
I grew up in Southwestern, PA, in a family of healthcare professionals where exercise and proper eating were instilled regularly, while LaLanne grew up weak and sickly from a junk food diet. His life changed at 15 when he heard a health lecture from pioneer Paul Bragg where he was “born again.”
I blossomed in middle school, while LaLanne blossomed in high school. I captured a dozen physical fitness records during middle school. I was off the charts in physical fitness and I competed with the boys for titles. These dozen middle school victories with my 88 overall career athletic wins covering 17 sports is where I get my 100 total victories to date.
“We have been friends since fifth grade,” said Karly Sammel, my classmate and long-time friend. “My first wow moment of Alicia was when I saw her do the flexed bar hang for a couple minutes in gym class. No one could do that. Then, people were making excuses so they would not need to compete against her.”
We had to go to stations and complete exercises in gym class. The boys would not let me on the pull-up bar so I pushed one off and did 35 consecutive pull-ups.
“I heard guys saying over and over ‘Oh my God’. The gym teachers’ eyes were popping out of their heads. The boy’s gym teacher grabbed her muscle and became more shocked,” continued Sammel.
It was like a dream. Nearly 100 students and faculty gathered to watch me compete against the boys in different events.
“Alicia surprised everybody. We watched her showdown the boys in a 600 yard dash. I just remember her blowing everybody away at everything,” recalled Sammel.
Everybody was talking about my athletics and my public speaking too. LaLanne developed into a motivational force and was a top public speaker and personality.
“Alicia demonstrated skills and competencies in writing and public speaking well beyond her chronological age. She presented an 8th grade career speech on marine biology that has been the most original, well-organized, and informative presentation I have encountered,” mentioned 8th grade English teacher, Karen Bucy.
By high school, LaLanne became a star football player and wrestler. He hid his bagged lunch of veggies and nuts, so no one would make fun of him.
I self-coached myself in track, triathlon, and cross country to a total of eight medals at National Championships.
“We were on swim team together our senior year. We had a losing streak and had a meeting to figure out what to do,” recalled Sammel. “Alicia just jumped up and started giving a motivational talk.”
The girl’s team began winning and kept winning. Five girls took top places at the State Championships.
“I think people needed her to inspire them to do their best,” expressed Sammel.
LaLanne went to college in San Francisco and earned a Chiropractic degree. He opened the nation’s first health and fitness club in Oakland, CA, in 1936, where he put fitness on the map.
I went to Duquesne University, then transferred to Florida. I earned a degree in Telecommunication, then pursued Biology, a doctorate in physical therapy, and became a licensed massage therapist. I held the first ever world record physical fitness day in Clermont on April 28, 2012.
I have guided seven athletes to world records in fitness and archery and all of us combined have set more than 400 records in Clermont giving the area international acclaim.
LaLanne set many “firsts.” Most notably, he had the first and longest running exercise show called “The Jack LaLanne Show.” He was the first person to perform strength and endurance feats. He was the first trainer to have both genders and all ages working with weights.
“Alicia breaks barriers,” mentioned Sammel.
I was the first woman to set and hold many strict form military exercises. Currently, I compete against men for titles at Recordsetter. I am the only woman inducted into the Official Pushup Hall of Fame. In May, all the branches of the US Military sought me out to provide guidance in preparing women to pass their pull-up test.
We inspire fitness in a fun way. LaLanne would sing, dance, and perform tricks with his dog. I perform fitness comedy. I have reached one million views on my 145 YouTube videos with this genre.
“The world needs more of Alicia to inspire them,” added Sammel.
Alicia Weber almost missed the Sup N’ Go paddle board race held in Melbourne Sept 7. She had faulty directions, but made it to the race site just in time before the start buzzer went off! She rented a 30 inch wide wing Bic board and did not expect to medal.
“I am just working on improving. This was my first SUP race of the season and I knew it was really competitive,” mentioned Weber.
She did take a few a wrong turns, which cost her about 4 minutes of extra time. It was a flat water race, but with a lot of turns and different directions.
Kristin Apotsos takes first and Alicia Weber takes 3rd place in Series 4 of the Sup N' Go 4 mile paddle board race in 2014.Weber finished the 4 miles in 1:02:27.6 and earned a podium finish. “They called my name to go on the podium to get my medal and I was stunned. I did not think I heard right. I was so happy to see that I got a podium finish. It was my first podium finish at a major race, since beginning paddle board in 2009.”
Since this was a Series event, Alicia earned 8pts, which put her fifth overall in the Final Series Standings. Kristin Apotsos won the event and Series with 30pts.
Apotsos is the # 1 SUP paddle board racer. She wins overall out of men and women in many races. She won this race in 46:45.9
“I was really ecstatic to race this top competition,” exclaimed Weber.
Weber was selected to be in a video to promote Bic paddle boards for 2015. She may end up in some Bic promotional materials with other racers showing off the new 2015 SUP race boards.
The Ab Curl Up is a famous test among trainees of Alicia Weber. The exercise tests abdominal strength and endurance and unlike the sit-up and other ab exercises, it is safe on the back. Even those with different conditions can normally perform the exercise well. Weber has set up many physical fitness challenges throughout the years and this has always ranked as the # 1 favorite.
Weber exclaimed, “Once my trainees hear about this ‘client record’ they all want it! The first woman who set it in 2007 had many challengers, but no one broke it until Dennis K. came along and then trainees started re-setting it left and right.”
There has been a story with each person who set this record. Each person had different motivations in wanting to break this record.
Here is the ‘client record’ for the Ab Curl Up Progression in the 1 – minute test for most correct reps:
2014 Bonnie Jean 106 reps
(This was her retirement record after working 32 years!)
2013 Lisa 105 reps
(She set this after only 6-weeks of fitness training!)
The ab curl up keeps the lower back on the ground at all times with the arms and hands held straight out. 2 pieces of tape are set on the ground. One where arms and hands are stretched out. Then, a second piece of tape is placed where the maximum reach is achieved, while keeping arms straight and low back on the ground.
Form for Ab Curl Test Start and Finish Position for Ab Curl Up Test
Must reach 2nd piece of tape and return to start position for a rep.
Ashley is a determined 13 yr old runner who knows that tough times never last, but tough people do! Determined and passionate about running, she kept positive even though certain days she would have constant and severe leg pain. She would wear a knee brace most of the time. She sought help from doctors, but her problem was not getting resolved.
She never gave up. Quitting was not an option.
Ashley began a new training program this summer under the tutelage of Alicia Weber and she has dropped three minutes off her 5k road race time. More importantly, she is running pain-free.
Ashley said, “Even doing an 800m in track I was in a lot of pain. My best was 3:12. Now, I am running 3 miles at a time and I am totally pain-free.”
Ashley is very excited about the upcoming cross country season. She has been training throughout the summer with a number of races under her belt and new confidence.
On July 4, 2014, Ashley, competed in Track Shack’s Watermelon 5k where she dropped three minutes and ran the 5k in 29:38.
Ashley exclaimed, “I feel really good. My pain is totally gone.”
Ashley has advice for others going through pain who may feel like giving up in their sport.
Ashley said, “Don’t give up. If you give up, then you would never know what you could do. You need to keep seeking help to resolve the issue and you will get better and back into the game.”
Ashley exemplifies determination, positive attitude, and staying power, which are qualities of true champions!
WINTER GARDEN, FL—- Ten year old Hannah picked up a bow and arrow for the first time and began archery under the tutelage of Alicia Weber. Like many youth, it’s the thrill of feeling like Robin Hood and the excitement of hitting the bullseye that draws them to archery. All ability and fitness levels can take a shot and find success even people with serious disabilities find great success.
Most sports are driven by adrenaline, high energy, sweat, and peak performance. Archery is a more settled sport where calmness, focus, controlled-energy, and stillness are keys to success as the goal is repeatedly hitting the bullseye. It offers a new refreshing spin to sport.
After Hannah’s first session, she exclaimed, “This is really exciting.”
She attentively listened to ways to improve and followed through. The result was achieving a high score for a 10 and under archer in just 3 sessions.
Hannah Competes at 10m and 15m for highest score. She achieves 131 pts out of a possible 300.
Like all sports, archery builds self-confidence, social skills, teamwork, and physical development. However, people unfamiliar with archery underestimate the health benefits.
Archery can develop upper-body strength, flexibility, balance/posture, core strength, hand-eye coordination, cardiovascular fitness, and mental focus.
Upper-Body
The upper-body strength is increased depending on the draw strength of the bow and the amount of time spent shooting. Serious archery competitors may have 40lbs resistance bows or more. Recreational archers may only use 10-20lbs resistance. Most upper-body muscles are involved in the shot process including the shoulder, chest, and the back. The arm must activate muscle stabilizers to hold the bow up and out till the arrow hits the target.
Flexibility
Flexibility is increased in the fingers, hands, and the arm to hold the bow and pull the string over and over again.
Balance/Posture
Learning the proper stance in archery and repeating it to perfection is an art. The archery stance varies if one is using a compound or recurve bow, but it is necessary for accuracy and precision. Archery can certainly help one’s posture and finding one’s center of balance. The slightest moves or wrong weight shifts will throw an arrow off the target.
Core Strength
The core muscles help balance the body shot after shot. The obliques and tight torso are key to a successful shot process.
Hand-Eye Coordination
Hand-Eye coordination is an essential skill for mastery in archery. This skill is developed through a lot of regular practice.
Cardiovascular Fitness
A recreational archer practicing at 7-10 yds may not notice these benefits as much as a competitive archer who may shoot anywhere from 40yds to 70 meters. The walking distance after shooting arrows and then collecting them adds up. In competitive archery, an archer may walk 5 miles in a competition. The competitions may last 3-4 hours or longer. Archery is a unique type of endurance especially adding in the factor that you are out in the heat for hours and trying to stay focused on top shots.
Mental Focus
Mental focus is imperative to success. This is the one element that makes archery really stand out from other sports. Archery is a mind exercise where distractions need to be eliminated to be successful. A keen eye, clear concentration, and mental stability are keys to top shots, shot after shot. Of course, calculating in your mind and keeping tabs on scores requires clear thinking as well.
Archery is a great sport to make a top student-athlete. The mental training from archery can be carried over into the classroom.
Are you in Central Florida and interested in archery? Are you looking for private lessons or would you like to join a club? If so, you came to the right place. You can get private training, attend camps, and join a club. Contact Alicia at Awinningway@gmail.com for more info.
WINTER GARDEN, FL—- Alicia Weber’s student-archer has enjoyed a tremendously successful summer of archery, while making friends and finding her new talents in the process.
Danielle had a brother who practiced archery and she decided to give it a try in a summer archery advancement program held at her school with USA Archery instructor, Alicia Weber.
Danielle exclaimed, “I grew to love archery and found out I am pretty good.”
The goal of the archery advancement 5-day camp was to identify archery talent, hone skills, and challenge the archers in possibility thinking through mental and physical games.
Danielle commented, “It was pretty fun. The distance that we shot in the camp and the skills achieved in just 5 days were really impressive.”
Danielle was the overall female winner of the 21 Arrow Extreme Archery Competition on June 20, 2014, where she discovered archery was her niche. She continues to develop in Alicia Weber's Archery program.
Danielle ended her 5-day camp with many new friends and an overall victory for females in the “Extreme 21 Arrow Competition” where she scored the highest points.
Danielle added, “It’s really exciting to find out I won. I am a natural at archery. Just having fun is a big accomplishment too.”
Alicia Weber’s archery program is year-round with many unique opportunities to compete, develop fitness, learn archery, and make new friends. The archery club is open to the public from kindergarten age through grade 12.
Danielle celebrated her 13th birthday a few days early with a top archery score of 212xx out of 300 possible points.
All ability levels can excel at archery and give it a try. Archery is a physical and mental sport. Joining the archery club can teach patience, teamwork, social skills, and build self-esteem.
All the archery equipment is provided in the archery club.
Contact Alicia Weber for more info on the archery club and program at Awinningway@gmail.com
Look out it is a bird, a plane. No, it is the Amazon Monster Muscle Woman soaring to new heights in strength and endurance. From galloping on thick sand to a mind-blowing 3 minute leading victory to performing 1,000 consecutive chest-touching-floor pushups in under 47 minutes – this muscle woman has had a busy summer with physical fitness challenges. Below are some featured fitness endeavors this monster muscle woman has been attacking this summer.
On July, 4, 2014, the Monster Muscle Woman celebrated Independence Day by completing 1,000 consecutive chest-touching-floor pushups for a fastest time. She talks about the proper form for the feat in the first 1:20. Then, she goes non-stop for just under 47 minutes for 1,000 reps.
As if shooting for 1,000 consecutive pushups was not enough on the July 4 weekend….The Muscle Monster attacked a new mark in the 30 minute flexed hang knee to elbow raise on July 3. Going 101 reps over the current world record set more than one year ago. In this exercise, a 90 degree flexed hang (palm away grip) must be maintained as legs starting in dead hang come up to where the bent knees touch the bent elbows and then go back to dead hanging legs for a rep to count.
Muscle Woman’s 30 minutes of 90 degree Elbow to Knee Raises
On June 21, 2014, the Monster Muscle Woman went flying off the starting line and into a gallop up and down thick sand on hills measuring a couple hundred meters in length. This was a race on an old beaten clay trail in Florida out in the middle of nowhere in the hottest part of the day @ 1:30 pm. She finished first place overall out of the men and women in a time of 20:36. She was three minutes ahead of 2nd place in this challenging 5k. This was the Muscle Woman’s 88th Career Victory on the first day of summer 2014! The top 5 finishers overall got an award glass. Top 5 Overall Finishers In Order For 5k Death March 2014
