Workout

[Xenoflame]

What kind of workouts should I do for fencing? Abs, triceps, and thighs are probably the focus, but I'm at a loss as to forming an actual workout routine.

Right now when I'm at the gym, I'm just hitting a machine for each body part that I want to build and then swimming.

[D+F+P=Hadouken!]

I dont know nothin.

[RebelFencer]

Originally Posted by Xenoflame

What kind of workouts should I do for fencing? Abs, triceps, and thighs are probably the focus, but I'm at a loss as to forming an actual workout routine.

Right now when I'm at the gym, I'm just hitting a machine for each body part that I want to build and then swimming.

In all honesty, you need to find a coach and ask him. Because you can read all the books and articles, do every workout routine and have the best equipment...but without proper training you aren't going to get what you want to get out of it.

[chefencer]

liftin weights

[brutus]

I don't know anything either.

[rory]

Repeatedly moving the mouse to near the top of the page and clicking the "Search" link works for me.
Develops the fingers and also the brain.

[Phaeton]

Originally Posted by brutus

I don't know anything either.

What point did that post have?

Anything will do as long as your listening to
"Harder, Better, Faster, Stronger" by Daftpunk. The best workout song ever.

[Boo Boo]

Originally Posted by Xenoflame

What kind of workouts should I do for fencing? Abs, triceps, and thighs are probably the focus, but I'm at a loss as to forming an actual workout routine.

Right now when I'm at the gym, I'm just hitting a machine for each body part that I want to build and then swimming.

Do you have gym instructors at this gym? Get them to give you a fitness assessment, explain your goals, tell them about fencers (if they could do some research even better - so that they can tailor the workout to a fencer's specific needs), then they can devise you a programme.

For example, at the moment, my new gym workout includes:
- warm-up and stretch
- 12 minutes cross-trainer (on a random programme)
- a whole set of different free weight exercises (including squats, chest press, seated row...)
- 4 x 500m row on the ergo (with 30 second break between each set)
- a whole lot of different core stability exercises
- 12 minutes on the bike (on a kilamanjaro programme)
- warm-down and LOTS of stretching

I will sometimes go swimming after that (normally only 1/4 mile).

But different programmes suit different people with different needs and you need to keep varying your programme to keep it effective (since your body "gets used to" a programme).

Boo

[brutus]

Originally Posted by Phaeton

What point did that post have?

Anything will do as long as your listening to
"Harder, Better, Faster, Stronger" by Daftpunk. The best workout song ever.

About as usefull as yours, but ok (but people wont like it, mark my words!!!),
Below is a couple of example training plans, you can select one according to your needs.

Plan 1 (Off season; Builds a solid body with good power and strength)

Three workouts spread over 7 days with rest days in between.
wo 1 - Squats, deadlifts, hanging cleans, military press, bench press, calve raises, pullups (wide grip and close/underhand grip).
wo 2 - Hack squats, deadlifts, jump shrugs, arnie press, dumbell flys, barbell row, pullups as above.
wo 3 - Front squats, stiff leg dealifts, farmers walk, power cleans, bench press, one arm dumbell rows pullups as above.

Plan 2 (Off season; Builds raw power and develops each muscle group)

Four workouts spread over 7 days with good rest between.
wo 1 - Barbell row, rack pulls, eagle pulldowns, barbell/dumbell pullover, Preacher curls, Incline hammer and incline standard dumbell curls.
wo 2 - Bench press, cable flys (incline and flat), tricep pushdowns (under and overhand), weighted dips, isometric chest squeezes.
wo 3 - Cable front raises, cable lateral raises, external rotation, internal rotation, ahrens preses and arnie (preses as a super set).
wo 4 - Sissy squats, normal squats, leg extension, leg curls, calve raises, barbell side lunges, cable crunches, woodcoppers, roman chair work.

Plan 3 (About a month before first major competiton)

Three workouts spread over 7 days with rest days in between.
wo 1 - Squats, Deadlifts, Jams, Heavy bag work ( 3x3 mins - simulates a d.e. fight), speed bag work (same as heavy bag timings).
wo 2 - Barbell lunges, barbell side lunges, pullups (wide and close grip), box squats, skipping rope (3x3 mins).
wo 3 - Dumbell shoulder press, farmers walk, jams, barbell rows. speed bag work (same as above), skipping rope (same as above).

In season you should be training using basic olympic lifts with a medium weight, keeping the skipping, heavy bag and speed bag work high.
Sets and reps on weight lifting exercise should be between 4-8 reps and 4-5 sets. not much rest between sets (about 30 and 60 secs).

Soz for the big post, thought I would get it all out in one go! lol




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