Fencing Workout

Advanced Training

Fencing Workout

Posted on January 24th, 2008 by Me

Workout Preview

Full version of this workout is available here:Fencing Workout DVD

What is more important in fencing blade control or foot work? There is no direct answer, both are important, but many fencers tend to switch their attention to speed and precesion of the weapon and totaly forgetting that the feet is what keeping your oponent guessing: how did he did I miss.

Body strength

Building core strength is very important in improving overall fencing performance:

Concentrate on building fast performing muscles and not on gaining muscle weight. Prefer light 2lb-5lb weights but exercise at a maximum speed.

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Warmup
Deer Jump Take a few steps and lunge in the air. Concentrate on getting your leg to a 90 degree angle. Try to get at least 4 ft. of the ground. Keep your back leg strait. Bend the same arm as leg in your lunge. Throw the back arm behind you, and keep it strait. This will help you add power to your lunge. Do this exercise in a row, switching legs, and not taking any steps in between.
Stretches
Lunge This is a very important stretch in fencing. Similarly to the dear jump, keep your leg at a 90 degree angle. Keep your back leg strait. try to keep your back foot flat. Make sure your body is up right. When you feel stretched, place your elbows on the ground, and make sure your but isn't sticking out. Try to get lower in this position.
Roll lunge Start in the position shown. Without touching the ground with our hands, roll to a lunge. After making sure that your lunge is well accomplished, roll back down. Do these in sets of 10 on each leg.
Shoulder stretch Reach over your head and hook arms as shown. Try to get all your fingers to hook. For best results bend over and touch your nose to your knees. do this on both arms
Shoulder stretch 2 Keeping your legs together, bend over with your arms above your head as shown. Reach your hands to the floor and hold the stretch for about 30 seconds.
Thigh stretch This stretch cold be done one leg at a time or both as shown. Make sure your back is flat on the ground. Hold this stretch for about a minute.
Strength
Wall push up Start in a push up position against the wall, keeping your feet as far out as possible. Be on your fingers. When doing these, keep your back as strait as you would in a regular push up. Bend your arms till they are at a 90 degree angle. Do these in sets of 25.

Push up These are similare to wall finger push ups, exept they require alot more strength. When doing these, keep your back as strait as you would in a regular push up. Bend your arms till they are at a 90 degree angle. If you are a beginner do these on your knees, but make sure to have your arms farther out. Do these in sets of 25.