12-Week Explosiveness Program

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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
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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 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

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