Sports Training - Fencing

chico1st · 09-26-2007, 11:33 PM

Hey there I do fencing as a competitive sport and I was wondering if you guys could think of things I could work on for conditioning? Well a routine ideally.

Areas i need help with: LEGS
Fencing posture is with 1 leg (always the same leg) forward with the leg bent to about 45 degrees, foot also facing forward. Hips Squared and facing forward (with a little twist). 2nd leg behind you also bent to 45 degrees but with foot facing sideways.

Here is a link to see how it looks.
YouTube - European mens foil team final 2007 - bout 3

You only move forwards and backwards. Your back leg does the pushing and you stop and reverse with your front leg. The muscles in you back leg that are used are your quads and hip abductor. Front leg stops a lunge so the quads and hamstrings are used, but mostly hamstring (hip extension). The recovering from the lunge isnt the hard part, like in weightlifting.

CARDIO:
It stops and starts a lot, but its tiring. You go for about 15 seconds and stop for 15 seconds and it lasts for 5 minutes. You have one of these 5 minute 'bouts' every 10 minutes.

ARM:
I need one arm to be able to hold up 3lbs, and move around a lot quickly, for a long time.

Can anyone think of ways that i can work out these key areas? How do i do training for this endurance, just do 16 reps of everything?

for the cardio do i just generally work on my cardio, or should i do some sort of interval training?

Do i do anything special to work on being speedy?

Thanks for your help

**P-funk** · 09-27-2007, 08:04 AM

set up a strength training program. single leg work like lunges, etc. are important.

for conditioning, work on intervals that are similiar to your sport. 15sec. work:15 sec rest.....The tabata sequence of 20sec work:10sec rest would also be a good one to work up to.

chico1st · 10-02-2007, 10:33 AM

right now im just doing 1x15 bulgarian lunges and 1x15 back lunges per leg. I started with 100lbs which felt pretty good.

for my shoulders i just did 1x15 front raise (like lateral shoulder raise but in front) and 1x15 side lateral per arm.

does this sound good?

09-26-2007, 11:33 PM	#1
chico1st Registered User Join Date: Jun 2006 Posts: 144	Sports Training - Fencing Hey there I do fencing as a competitive sport and I was wondering if you guys could think of things I could work on for conditioning? Well a routine ideally. Areas i need help with: LEGS Fencing posture is with 1 leg (always the same leg) forward with the leg bent to about 45 degrees, foot also facing forward. Hips Squared and facing forward (with a little twist). 2nd leg behind you also bent to 45 degrees but with foot facing sideways. Here is a link to see how it looks. YouTube - European mens foil team final 2007 - bout 3 You only move forwards and backwards. Your back leg does the pushing and you stop and reverse with your front leg. The muscles in you back leg that are used are your quads and hip abductor. Front leg stops a lunge so the quads and hamstrings are used, but mostly hamstring (hip extension). The recovering from the lunge isnt the hard part, like in weightlifting. CARDIO: It stops and starts a lot, but its tiring. You go for about 15 seconds and stop for 15 seconds and it lasts for 5 minutes. You have one of these 5 minute 'bouts' every 10 minutes. ARM: I need one arm to be able to hold up 3lbs, and move around a lot quickly, for a long time. Can anyone think of ways that i can work out these key areas? How do i do training for this endurance, just do 16 reps of everything? for the cardio do i just generally work on my cardio, or should i do some sort of interval training? Do i do anything special to work on being speedy? Thanks for your help
chico1st Registered User Join Date: Jun 2006 Posts: 144

09-27-2007, 08:04 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	set up a strength training program. single leg work like lunges, etc. are important. for conditioning, work on intervals that are similiar to your sport. 15sec. work:15 sec rest.....The tabata sequence of 20sec work:10sec rest would also be a good one to work up to.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

10-02-2007, 10:33 AM	#3
chico1st Registered User Join Date: Jun 2006 Posts: 144	right now im just doing 1x15 bulgarian lunges and 1x15 back lunges per leg. I started with 100lbs which felt pretty good. for my shoulders i just did 1x15 front raise (like lateral shoulder raise but in front) and 1x15 side lateral per arm. does this sound good?
chico1st Registered User Join Date: Jun 2006 Posts: 144

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