Fencing workout program

[milwaukee_rdb]

Is there a certain workout program that ya'll stick to, to stay in shape for fencing? For example are there certain muscle groups that you want to develop over others, or certain agililty programs you want to go over?

[The0ne]

Well. . . Let's see, certain muscle groups for fencing. The main ones you want to build up are your quads and core strength (abdomen, back, chest). It's my personal opinion that the best way to build up the muscles in your legs is footwork. Lot's of intense footwork, preferably with someone else there pushing you, otherwise it's too easy to slack off. Weights are good as well. Leg press, the super leg press, leg extensions/curls, and calf exercises are great if you have access to the machines. For abdominal work, I'd recommend plenty of crunches, leg raises, and back crunches (lie on your stomach with your hands under your chin, then, keeping your neck straight, raise your chin off the ground).

Other stuff. Shoulders are important to work. Take low weights (5-15 lbs) and extend your arms to the side, then to the front with a fully extended arm. Works your shoulders well. I love running, so in part to stay in shape for fencing I run on my highschool's cross-country team. Running is good. being in really good shape is good.

Have fun!

[achilleus]

Originally Posted by The0ne

Well. . . Let's see, certain muscle groups for fencing. The main ones you want to build up are your quads and core strength (abdomen, back, chest). It's my personal opinion that the best way to build up the muscles in your legs is footwork. Lot's of intense footwork, preferably with someone else there pushing you, otherwise it's too easy to slack off. Weights are good as well. Leg press, the super leg press, leg extensions/curls, and calf exercises are great if you have access to the machines. For abdominal work, I'd recommend plenty of crunches, leg raises, and back crunches (lie on your stomach with your hands under your chin, then, keeping your neck straight, raise your chin off the ground).

Other stuff. Shoulders are important to work. Take low weights (5-15 lbs) and extend your arms to the side, then to the front with a fully extended arm. Works your shoulders well. I love running, so in part to stay in shape for fencing I run on my highschool's cross-country team. Running is good. being in really good shape is good.

Have fun!

A couple of points, the best way to work the quads is not footwork. It's very leg specific, and in building muscle you want to work the legs evenly. Doing footwork is the best way to get better footwork.

Also, to reduce injury, never forget the opposing muscles. In training for leg speed, the hamstring is the most important muscle. People neglect it, and if not strengthened it will lead to numerous injuries as the quad overdevelops. It starts out with the hamstrings being tight, and then starts to slow you down, throw your lower back off, and on and on...

[Peach]

For a sabre fencer (and probably for others but I can't speak for other weapons), in addition to a normal weight circuit I also recommend some forearm work--grips, wrist curls and reverse wrist curls, pronation and supination--to make the weapon lighter in the hand and ensure the sabre blade actions come from my hand and not from the elbow or shoulder. The result is to increase speed and reduce tendonitis and shoulder problems.

[flyingfencer]

I'm not a highly competitive fencer, but I have some experience with working out that would apply to any sport.

First, do a balanced work out. Mix Aerobic and Anaerobic excercises into your workout with ample stretching. For both Aerobic and Anaerobic exercises you should push yourself. For Aerobic workouts like running, your heart-rate should reach 90% of your peak rate for at least part of the workout. For Anaerobic workouts like lifting weights, you should lift enough weight with enough repetitions to max out your capacity.

Second, weight lifting should be a controlled, smooth, and balanced excercise. There should be no jerking or bouncing of the weights while you're lifting. Lift only as much weight as you can correctly lift. Lift safely and have a spotter when maxing out with lifts where the weights can fall on you.

Third, strengthening the obliques is extremely important. Everything, is built upon these.

Fourth, stretching should be done after you warm up your major muscle groups, not before. For Aerobic excercises, walk and do a light run; then stretch and do your hard running after this. For Anaerobic excercises, do any light lifting first; then stretch and do your hard lifting.

[cfaustus]

Same as what others said above (abs, legs, shoulders, hamstrings).

For abs I do focused crunches. For shoulders and chest I do variations on push ups (normal, tricept push up, hindu push up). For legs and cardio - bike and jump rope. I do a half hour of footwork/stretch/strength workout every time I practice fencing which these days is nigh every day.

I also do grip strengthening using silly putty to strengthen my finger strength and stamina. And ballet for overall movement, tone, and flexibility. I take ballet classes when I have time (usually once a week right before a fencing practice) but I have incoporated portions of the New York City Ballet Workout into my workout routine which I do at every practice.

[D+F+P=Hadouken!]

For a good footwork drill, do footwork for three minutes, then take a minute break, then do three more minutes, then take a minute rest, then three more minutes. This will simulate a DE match.

[Black Jeebus]

As far as fencing being a good workout... Fencing is a good workout for the muscles fencing works. My right quad and right forearm are coming along nicely. So is my left calf. Hell the muscle on my right hand that moves my thumb...that sucker is hard as a rock. However, for the rest of my body, footwork isn't so good of a work out.

EDIT: Doing footwork is a great way to condition you to fencing however if you are more focused on getting in better overall shape I would suggest a more generalized workout than footwork. But I would suggest footwork as a beneficial cardio workout. It gets your heart pumping and it is usually good practice for fencing.

[Neil]

There's a fitness routine by David Littel here at fencing.net in the training tips section.

There's also a fitness routine in the level 3 Canadian coaching manual, which you can download here.