You will need access to a standard gym that has barbells, dumbbells, machines, and cardio equipment. An outdoor track or field is also recommended, or indoor space with at least 20-30m of space to sprint. A fencing strip is about 14m for reference.

There will be substitute/alternative exercises provided in case you lack equipment or access to a couple of exercises.

Look at the sample week provided. If you can’t do or don’t have likely substitutes for over 50% of those workouts, then it is recommended that you wait for a more minimalist program to release.

This program is recommended for those with late-stage beginner to intermediate experience with S&C.

It is not meant for true beginners.

Ages 16-45 can use this program as long as they have experience with exercises such as squats, bench, deadlift, sprints, and plyometrics.

• A 12-week, professionally structured program

• In-Depth video tutorials and knowledge library

• Extra workouts for all occasions

• Access to the community ran by Coach Rich

• Ability to substitute exercises or swap programs

• The USA Fencing Strength app (powered by Trainerize) to house all your training data