12-Week Endurance Program

Start Free Trial

The Results from Fencing Strength

Real results from athletes training with us.

Ari — Athlete testimonial
Inside NOVA Fencing — where Fencing Strength runs S&C
Oscar — Power clean PR
Bronze medal at Division 1 after training with Fencing Strength
Bronze medal, Division 1 — Fencing Strength athlete
Physique transformation training with Fencing Strength
Strength transformation — Fencing Strength programming
Start Free Trial

7 days free, then $29.99/mo — cancel anytime

Sample Week: Endurance Program

Phase 1 of a 12-week periodized program. Here's what a typical week looks like — aerobic capacity, anaerobic conditioning, and muscular endurance across three sessions.

Day 1

Aerobic Capacity & Lower Body (~47 min)

A1. Greatest Stretch in the World
3 flows each side
B1. Running (Zone 3)
1 set x 10 min, straight into jump rope
B2. Jump Rope
1 set x 10 min, change up patterns | Rest 2 min
C1. High Bar Back Squat
2 sets x 8 reps, 3s negative | Rest 90s
D1. Dumbbell Walking Lunge
4 sets x 25 reps | Rest 90s
E — Superset (2 Rounds)
E1. Machine Lying Leg Curl
12 reps
E2. Single Leg Calf Raises
12–15 each (hold last rep 30s)
F1. Hanging Leg Raise
2 sets x 8–12 reps | Rest 90s

Day 2

Anaerobic Capacity & Upper Body

A1. Dynamic Stretch Routine
10 rotations per movement
A2. Is Ys Ts & As
2 sets x 10 reps per position | Rest 30s
B1. Rowing Machine
8 sets x 30s hard / 60s easy
C1. Bench Press (Close Grip)
2 sets x 8–10 reps | Rest 90s
C2. Lat Pulldown (Wide Grip)
2 sets x 8–12 reps | Rest 90s
D — Superset (2 Rounds)
D1. DB Standing Shoulder Press
8–12 reps
D2. DB Single Arm Row
8–12 reps | Rest 90s
E — Tri-Set (2 Rounds)
E1. Hammer Curl
12–15 reps
E2. Cable Rope Tricep Extension
12–15 reps
E3. DB Lateral Raise
12–15 reps | Rest 90s

Day 3

Aerobic Conditioning — Norwegian Method

A1. Dynamic Stretch Routine
10 rotations per movement
B1. 4 x 4 Intervals (Norwegian Method)
4 sets x 4 min hard / 4 min easy — run, cycle, row, or swim
C — Cooldown Static Stretches
C1. Upper & Lower Calf Stretch
30s each
C2. Quadricep Stretch
30s each side
C3. Proximal Hamstring Stretch
30s each side
C4. Hip Flexor Stretch
30s each side
C5. Single Leg Frog Stretch
30s each side

Note: Every exercise in the program has alternative options. No barbell? Use dumbbells or machines. No track for sprints? Use a treadmill or open hallway. No pull-up bar? Swap for lat pulldowns. The program adapts to your equipment — substitutions are built in.

Start Free Trial

7 days free, then $29.99/mo — cancel anytime

Every Program Includes

Video Tutorials

Every exercise comes with how-to videos from FS coaches so you know exactly what to do.

The FS App

Powered by Trainerize. Track sets, reps, weight, schedule sessions, and connect your watch.

Progress Tracking

One central hub for all your training data. See your numbers go up week over week.

Bonus Workouts

On-demand sessions for pre/post tournaments, travel days, and extra conditioning or strength.

FS Community

Connect with other competitive fencers. Group challenges, exclusive videos from Coach Rich, and video reviews.

Swap Anytime

Switch between Explosiveness, Endurance, and Hybrid whenever you want. Substitute exercises as needed.

Reviews from Real Fencers

Five-star reviews from competitive fencers on Trustpilot.

★★★★★

Amazing Program

The coach is amazing. All the videos are helpful and clear, and the set program works fast and well. In just 6 weeks not only did I get noticeably stronger, my form was so so so much better. Would give 6 stars.

Patric Tunney · US · Mar 30, 2026
★★★★★

Absolute fun and result-oriented training

I've started my preparation journey with Richard one year ago. Richard is very passionate about fencing and helping fencers to achieve their goals. Thanks to Richard I've set up, improved and organized not only my training but also nutrition routine. Last season I've restarted my fencing career being world's number 329. Today I am already 220 and I am continuing my journey to LA2028.

Veronika · DE · Jan 12, 2026
★★★★★

EnRICH your life with Rich!

I didn't know what I was missing before I started working with him. Prior to us working together, I was a D1 college fencer and a fairly strong athlete. Rich met me where I was — after a weight loss journey and a big injury — and elevated me to the next level. I've hit awesome new strength milestones with him, and feel great about my fencing too. He really "gets" it.

Catherine Hua · US · Jan 13, 2026
★★★★★

Specific, realistic, effective

I've been working with Coach Rich for fencing-specific strength and conditioning, and it's been a great experience. I'm in medical school with a pretty insane schedule, and he's been very flexible about programming workouts that actually fit my life. He also made appropriate adjustments while I came back from an ankle injury. I've noticed clear improvements in my strength and conditioning on the strip.

Christine Renmei Teng · US · Jan 14, 2026
★★★★★

Why do I recommend him?

I'm from Venezuela and I do sabre. My experience with Coach Richard was super great. My speed, agility and power got so much better, and I could really test it when I went to international competitions — I realized my physique was not a problem when bouting. Coach Richard is super nice and intelligent. Definitely one of the best coaches I have!

Oriana · VE · Apr 13, 2026
★★★★★

Fencing coach-approved!

Ran a 6 week challenge Coach Richard was offering that I'm continuing into a longer training block with him. I couldn't be more happy. In addition to great programming, Richard is responsive for questions, substitutions and helping pick what workouts are the best fit. As a fencing coach myself, I'll definitely recommend USA Fencing Strength.

Nova Gregory · US · Mar 30, 2026
★★★★★

Great coach & programme

Great coach & programme. It's hard to find fencing-specific S&C, but Richard hits the mark. He is really attentive to detail and the app is really practical for keeping track. Truly recommend.

Óscar GLP · MX · Mar 28, 2026
★★★★★

A truly phenomenal coach

Rich is kind, empathetic, thoughtful, and intentional in everything he does with his clients. I've been working with him since May 2025 — my program is challenging but doable and I always feel accomplished after a workout. My strength and endurance have increased tenfold thanks to his guidance, and I feel so much more confident in my skills as a fencer.

Lauren Carr · US · Jan 1, 2026
★★★★★

Two years working with Rich

Rich has helped me improve both my fencing and lifting tremendously. He has helped me work on physical therapy along with Olympic lifting that has brought a lot of consistency to my routine. I've struggled with minor injuries and pain throughout my athletic career that have all disappeared with his help.

Alex Hu · US · Jan 13, 2026
★★★★★

The best in S&C for sports

I've known Rich since early 2023, as one of his in-person clients at NOVA Fencing & Archery. After I moved out of the area he took me on as an online client. Rich tailors the workouts to help me achieve my best performance as a competitive archer. He is attentive and responsive on the app, provides specific feedback on the videos I send each week, and is always the best at hyping you up when you need motivation to push that last rep.

Kiara Candelaria · US · Jan 2, 2026
★★★★★

Excellent at what he does

Richard is excellent at what he does. His approach is very personal. I highly recommend him.

Carly Paw · US · Dec 22, 2025

Read all reviews on Trustpilot →