Fencing is a sport that is challenging both physically and mentally. It requires intense focus, fast movements, cunning strategy, and impressive coordination, not to mention stamina. A fencing workout may not help with the mental aspects of the sport, but it can help fencers develop increased endurance, strength, balance, and power. Exercisers will get the best results by performing each exercise explosively to develop their fast twitch muscles, which translates into more speed during bouts.

Fencing Legs and Chest Workout

The first workout of the fencing routine consists of eight exercises designed to improve strength in the legs, chest, forearms, biceps, abs, and obliques. Leg strength is important for fencers so they can leap and lunge forward, backwards and diagonally. Strong muscles in the arms and chest are needed to manipulate the sword. A strong core keeps fencers balanced and stable. This workout addresses all of those needs.

The exercise includes a pyramid set of power cleans, a full-body dynamic exercise. Pyramid sets change the number of reps on each set. In this case, exercisers perform four sets of power cleans with 10 reps on the first set, and then eight reps, eight reps, and six reps on the second, third and fourth sets, respectively.

The workout also includes four sets of bench presses with six reps. A low rep range like six reps helps to build strength. People also perform three sets of eight to 12 reps for the workout's additional upper body exercises to induce muscle gain.

The workout also strengthens the core with three exercises. The core exercises include three sets of 30 to 40 crunches to build ab strength, as well as two sets of plank exercises held for 30 to 75 seconds to improve stabilization.

Fencing Legs and Back Workout

The second fencing workout targets mainly the legs and back. This workout has two pyramid set exercises, the power snatch and the deadlift. Exercisers perform four sets of 10, eight, six, and six power snatches and four sets of eight, six, four, and four deadlifts.

There are also an additional five leg and back exercises done in three sets of 10 to 16 reps. The wrists are also targeted in these exercises. Fencers use their wrists extensively when using their swords.

The workout concludes with two ab exercises done in three sets of 20 to 30 reps.

Fencing Plyometric Workout

The third exercise is a plyometric exercise designed to improve speed and quickness. There are 10 exercises in total, including four dynamic lower body exercises: dumbbell step-ups, box jumps, lateral box jumps, and iso-explosive bodyweight jump squats. Exercisers perform three sets of eight to 12 reps.

There are also three shoulder exercises done in three sets of eight to 12 reps. Fencers require significant strength and flexibility in the shoulder of their dominant arm.

The workout also includes three core exercises done in three sets of 20 to 30 reps. These include air bicycles, scissors kicks and horizontal scissor kicks.

Within 30 days of using this fencing workout routine, fencers should notice improvements in their bouts as well as their physique. Another benefit of the fencing workout is that it works both sides of the body equally. During fencing, the dominant side holds the sword and the opposite leg pushes off repeatedly to lunge forward. This leads to certain muscle groups on each side of the body getting more work than the other. The fencing workout balances out the imbalances created when fencing.