My new workout routine for darts 2017

Hi Guys

Being in shape has been a big part of my life for 22 years and whilst most people don’t normally associate darts with fitness/working out, darts very much does have an impact on your body. The leaning over, walking back and forth, throwing with one arm only and focusing on one side of the body can all reap havoc on your joints and muscles.

I came into darts with back and shoulder problems however the toll leaning over and throwing has had on me has been significant, particularly my right hip, and right shoulder.  A constant ache in the back, shoulder and hip area is not fun and whilst others have said “change your throwing style/posture” it is just not something I can do and be effective as a player.

So what’s the answer then???

Well you want a workout that isn’t going to negatively affect your playing (i.e lifting heavyweights), but is productive enough to have a positive impact on the body.

I have tried various workouts however I have tweaked and designed one specifically for darts that can be done 2-3 x a week.

Now this isn’t a routine to get you in Mr Olympia shape or Stallone abs however it is designed to give the body a good workout that will positively benefit your darts playing, physical health and longevity in play:

The routine:

Warmup: 10 minutes exercise bike: enough to burn about 125 calories

Main session: All exercises are 1 set of 12 reps (weight done at my level – advise a comfortable weight that allows for 100% perfect form)

1. Light deadlifts: 180lbs
2. Squats: 180 lbs
3. Bench Press: 120 lbs
4. Lat Pulldowns 120 lbs
5. Standing Good Mornings 60 lbs
6. Barbell Curl 60 lbs
7. Tricep pushdown 60 lbs
8. Behind Neck Barbell press 60 lbs
9. Lunges 30 lbs
10. Incline crunches (work way up to 100)
11. Side bends (with dumbbell) 60 lbs
12. Laying bench side leg raises

Optional: 10 minutes exercise bike: enough to burn about 125 calories

Now the key to this is 100% good form. We are not trying to build muscle here or tear muscles down as this will negatively affect your play. This is designed to maintain and strengthen the body, joints and bones (which weaken as we age)

If you have an underlying physical condition or problem always consult your physician first and please don’t go crazy and attack this like ‘World Strongest Man’ the weights I have listed are for example purposes only and what I can do for 12 reps comfortably and I have lifted weights for about 20 years.

Give it a go, it will keep you in good condition without exhausting

Take Care

Luke