Book your Strength and Conditioning Class here
Introducing Strength and Conditioning for Competitive Fencers
We are pleased to introduce our new Strength and Conditioning weekly session, a session specifically designed for competitive fencers to enhance their athletic abilities, injury prevention, and promote focus and relaxation during competitions.
By building a strong foundation for the explosive, full-body movements required in the sport, this class is designed to reduce the risk of injury and to help maintain high performance levels even as fatigue sets in.
Key benefits include increased upper- and lower-body muscular strength, better core stability, and improved anaerobic and aerobic fitness.
The session will include strength circuits and conditioning intervals to address quick, explosive movements needed for attacks and defenses.
The session is offered weekly on Sundays, before Open fencing, from 11:00 AM-12:00 PM.
All competitive fencers are welcome, or those ages 12 and over.
This session will complement our weekly 20-minute conditioning block at the beginning of the Elite/Competitive classes.
Fee: $40.00/pay-by-session.
Must be booked online 24 hours in advance.
What will be addressed:
- Strength: resistance-band foot exercises for building strong muscles in key areas to assist with direction changes and prevent injury.
- Lower body: Squats, deadlifts, lunges, and single-leg work for stability and propulsion.
- Plyometrics: box jumps, jump squats.
- Upper body: small weight exercises to support flexibility and powerful arm movements.
- Core: Exercises that build stability in the abdomen and back for control and power transfer.
- Endurance: Increases the ability to maintain performance throughout a bout, especially the aerobic demands of the sport.
- High-intensity interval training: build anaerobic capacity and improve recovery between bursts of activity.
- Agility and speed: quick changes in direction and footwork.
- Agility ladder drills and short-distance sprints.
- Flexibility and mobility: Improves range of motion and can help reduce injury risk.
- Deep lunges, deep squats, and other mobility drills.
- Injury prevention: Addresses the sport’s asymmetric nature and helps balance the body’s strength to reduce the risk of injury.
- A balanced routine that includes unilateral work and attention to areas like the rotator cuff and muscles of the back and shoulder.
- Mindfulness and breathing: concluding the workout with relaxation techniques.
Book your session here.
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