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Explosive Fencing Workouts

Explosive Power for the Strip

Plyometrics, olympic lifting, sprints, and change-of-direction drills. 12 weeks of programming built to make your lunges lethal and your footwork untouchable.

7-day free trial • $29.99/mo • Cancel anytime

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Your Lunges Are Too Slow. Fix That.

Your technique is dialed in. You know what touch to make. But your lunge doesn't get there fast enough. Your recovery is sluggish. The fencer across the strip isn't better — they're just faster.

That's not a technique problem. That's an explosiveness problem. This program trains the exact qualities that make the difference: rate of force development, reactive strength, acceleration, and change of direction.

Sample Week: Explosiveness Program

Phase 1 of a 12-week periodized program. Three training phases progress in intensity as you adapt. Here's what a typical week looks like.

Day 1

Cleans & Push (~45 min)

A — Warmup Circuit (2 Rounds)
A1. Hip Air Planes
10 each side
A2. Lateral Lunge Shuffles
5 each direction
A3. Deep Squat Thoracic Rotation
5 each side
B — Power
B1. Power Clean
2 sets x 4–5 reps @ 75% 3RM
C — Strength
C1. High Bar Back Squat
2 sets x 6–8 reps, 3s eccentric @ 75% 5RM
C2. Bench Press
2 sets x 6–8 reps, 3s eccentric @ 75% 5RM
D — Superset (3 Rounds)
D1. Single Leg Curl (Machine)
8–10 reps, 3s eccentric
D2. Dumbbell Crucifix Extension
8–10 reps, 3s eccentric | Rest 90s
E — Superset (3 Rounds)
E1. Single Leg Calf Raises
6–12 reps, 3s eccentric
E2. Hanging Leg Raises
6–12 reps, 3s eccentric | Rest 90s

Day 2

Lateral COD & Upper (~47 min)

A — Lateral Plyometrics (2 Sets Each)
A1. Skater Jumps
2 sets x 20–30 reps
A2. Lateral Bound with Stick
2 sets x 15–25 reps
A3. Lateral Jump to Single Leg Jump
2 sets x 10–20 reps
A4. Skater Push Offs
2 sets x 5–10 reps each
A5. Sprint to Lateral Shuffle to Sprint
2 sets x 1 rep each side
B — Upper Body Strength
B1. Overhead Press
2 sets x 6–8 reps, 3s eccentric @ 75% 5RM
B2. Bent Over Barbell Row
2 sets x 6–8 reps, 3s eccentric @ 75% 5RM
C — Superset (3 Rounds)
C1. Dumbbell Bicep Curls
8–12 reps
C2. Cable Tricep Rope Extensions
8–12 reps
C3. Dumbbell Lateral Raises
8–12 reps | Rest 60s
D — Conditioning
D1. Bike Intervals
8 sets x 10s max effort / 50s easy

Day 3

Jumps & Pull (~43 min)

A — Warmup
A1. Dynamic Stretch Routine
10 rotations per movement
B — Plyometrics (Force Absorption)
B1. Pogo Hops
2 sets x 50–70 reps
B2. Drop Jump Decelerations
3 sets x 1 drop (warmup)
B3. Depth Drop to Broad Jump
3 sets x 4 reps
B4. Depth Drop to Lunge
3 sets x 4 reps
C — Strength (Pull)
C1. Conventional Deadlift
2 sets x 5–7 reps, 3s eccentric @ 75% 5RM
C2. Chin Ups
2 sets x 6–8 reps @ 75% 5RM (or 50% max reps), 3s eccentric
C3. Bulgarian Split Squat
2 sets x 8–10 reps, 3s eccentric
C4. Farmer's Carries
4 sets x 60s (1 min walk / 30s rest)

Day 4

Acceleration & Change of Direction (~47 min)

A — Warmup Circuit (2 Rounds)
A1. Hamstring Sweep
5 each side
A2. Quad Stretch with Reach
5 each side
A3. Lateral Lunge Shuffles
5 each direction
B — Skips
B1. A-Skips
2 sets x 15 yards
B2. Double Switch A-Skips
2 sets x 15 yards
B3. Power Skips
2 sets x 20 yards
C — Sprint Starts
C1. Push-Up Start Sprint
2 sets x 10m
C2. Lateral Start Sprint
2 sets x 10m
C3. Crouch Start Sprints
4 sets x 10m
D1. Pro Agility Drill (5-10-5)
2 sets x 2 reps each direction
E1. Fencing Lunges
5 sets x 5 reps, explosive

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.

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Every Program Includes

🎬

Video Tutorials

Every exercise has a how-to video from FS coaches. No guesswork on form.

📱

The FS App

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

📊

Progress Tracking

One hub for all your training data. Watch your numbers climb week over week.

🏋️

Bonus Workouts

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

👥

FS Community

Connect with other fencers. Group challenges, exclusive videos, and coaching from Coach Rich.

🔄

Swap Anytime

Switch between Explosiveness, Endurance, and Hybrid whenever you want.

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★ ★ ★ ★ ★

12 five-star reviews from competitive fencers on Trustpilot

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Questions? Answers.

What makes this different from a normal gym routine?
Every exercise, set scheme, and rest period is programmed specifically to develop the athletic qualities fencers need — reactive power, acceleration, and change-of-direction speed. Generic programs train generic fitness. This trains fencing performance.
What equipment do I need?
Access to a gym with barbells, dumbbells, a pull-up bar, and a box for jumps. An outdoor track or field (or 20+ meters of indoor space) is needed for Day 4 sprint and agility work. Substitute exercises are provided when needed.
What experience level do I need?
Late-stage beginner to intermediate S&C experience. You should be comfortable with compound lifts like squats, bench, and deadlift. Ages 16–45 recommended. Not designed for true beginners.
How does the free trial work?
Full access to the program for 7 days at no cost. After the trial, it's $29.99/month. Cancel anytime — no contract, no cancellation fee.
Can I switch to a different program?
Yes. You can swap between Explosiveness, Endurance, and Hybrid at any time. You can also substitute individual exercises within a program.

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Want Something Fully Customized?

1-on-1 coaching builds your entire program around your goals, schedule, and competitive calendar. Direct coach access starting at $200/mo.

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