12-WEEK PROGRAMS

After years of training fencers to reach their fullest potential - I have identified the most important athletic attributes and distilled them into simple, yet effective training regiments. All programs contain mobility, power, strength, endurance, and joint health exercises. The levels vary depending on your chosen focus.

EXPLOSIVENESS PROGRAM

Do you want your lunges to set fire to the strip? Your attacks impervious to parries? Your footwork and tempo so fast that lightning is jealous of you?

Then this is the program for you.

Many fencers say: “my lunges and recoveries are too slow” or “I’m not explosiveness enough.”

This program has the exercises and progressions that have led those same fencers to becoming powerful, explosive, and resilient by utilizing plyometrics, sprints, olympic lifting, and prioritizing strength.

  • 3-Day Split

    Day 1: Plyos & Full Body Strength

    Day 2: Throws, Power Cleans, & Full Body Strength

    Day 3: Sprints and Change of Direction (COD) Drills

    Delivered via the USA Fencing Strength app, progressing you over 3 months.

  • You receive in-depth coaching videos, not only on how to perform exercises, but educational ones about training principles and concepts. The goal is to teach you how to train properly for fencing and arm you with knowledge.

  • Track your sets, reps, weight, and any other activity in the USA Fencing Strength app. Schedule your sessions, connect your apple watch or fitbit, and enjoy having one central hub for all your training data.

  • Receive a library of extra work outs for pre and post tournaments, travel, and if you want extra conditioning or strength days.

  • Get access to the online Fencing S&C Club where you can connect with other fencers and Coach Rich. Participate in group challenges, watch weekly exclusive videos from Coach Rich on various topics, and get occasional video reviews!

ENDURANCE +

STAMINA PROGRAM

Do you want to fence endless 15 touch bouts and barely break a sweat? Do you want to feel as fresh in the gold medal round as you did in pools? Do you want to look upon your opponent, their legs quivering and arms hanging low, while you are just warming up?

Then this is the program for you.

Many fencers say: “after the first or second DE, I’m out of gas” or even worse “I can barely finish lessons without having to take a break.”

This program has the exercises and progressions that have led those same fencers to increasing the size of their gas tank and the horse power in their ferrari engines through structured aerobic, anaerobic, and muscular endurance training.

  • 3-Day Split

    Day 1: Aerobic Conditioning & Lower Body Strength

    Day 2: Anaerobic Conditioning & Upper Body Strength

    Day 3: Aerobic Conditioning

    Delivered via the USA Fencing Strength app, progressing you over 3 months.

  • You receive in-depth coaching videos, not only on how to perform exercises, but educational ones about training principles and concepts. The goal is to teach you how to train properly for fencing and arm you with knowledge.

  • Track your sets, reps, weight, and any other activity in the USA Fencing Strength app. Schedule your sessions, connect your apple watch or fitbit, and enjoy having one central hub for all your training data.

  • Receive a library of extra work outs for pre and post tournaments, travel, and if you want extra conditioning or strength days.

  • Get access to the online Fencing S&C Club where you can connect with other fencers and Coach Rich. Participate in group challenges, watch weekly exclusive videos from Coach Rich on various topics, and get occasional video reviews!

Do you want to be as explosive as a striking cobra and as enduring as a charging horse? Do you want your attacks to be powerful and a table of 8 bout to feel like a warm up?

Some fencers say: “I feel slow and I lack endurance. I could work on everything!”

Others say: “I’m well rounded and not weak in any particular aspect. I want a balanced approach!”

If one of these sounds like you, then choose this program.

This program has a mix of exercises from the Explosiveness and Endurance programs. You will train aerobic and anaerobic conditioning, olympic lifts, strength, and sprints. These selections will raise the bar on all of your athletic qualities simultaneously.

hybrid PROGRAM

  • 3-Day Split

    Day 1: Anaerobic Conditioning & Full Body Strength

    Day 2: Throws, Power Cleans, & Full Body Strength

    Day 3: Aerobic Conditioning / Sprints

    Delivered via the USA Fencing Strength app, progressing you over 3 months.

  • You receive in-depth coaching videos, not only on how to perform exercises, but educational ones about training principles and concepts. The goal is to teach you how to train properly for fencing and arm you with knowledge.

  • Track your sets, reps, weight, and any other activity in the USA Fencing Strength app. Schedule your sessions, connect your apple watch or fitbit, and enjoy having one central hub for all your training data.

  • Receive a library of extra work outs for pre and post tournaments, travel, and if you want extra conditioning or strength days.

  • Get access to the online Fencing S&C Club where you can connect with other fencers and Coach Rich. Participate in group challenges, watch weekly exclusive videos from Coach Rich on various topics, and get occasional video reviews!