STRENGTH & CONDITIONING PROGRAMS
12 week strength and conditioning programs that are tailored to your fencing goals. Our programs are designed to give you the performance you want!
made just for you
explosiveness
Set fire to the strip and make your attacks impervious to parries. Footwork and tempo so fast that lightning is jealous of you!
Become powerful, explosive and resilient through plyometrics, sprints and olympic lifting.
endurance
Fence endless 15 touch bouts and barely break a sweat - feel as fresh in the gold medal round as you did in the pools.
Increase the size of your gas tank with aerobic, anaerobic and muscular endurance training.
hybrid
Be as explosive as a striking cobra and as enduring as a charging horse.
Raise your athletic qualities simultaneously through aerobic and anaerobic conditioning, olympic lifts, strength, and sprints.
With every program you’ll get
the exercises for optimum performance
detailed video guides
in-app progress tracking
on demand workouts
access to the online community
about your coach
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, these are:
explosiveness
endurance
hybrid
Each one has a program tailored to your goals so that you get exactly what you want out of it.
NOT SURE? SEND ME YOUR QUESTIONS!
FAQ
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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.
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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.
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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