Strength Training for Fencing: Part I

In the past, strength training for fencers was relegated to the same status that bacon was for dieters; it was a no-no! These days, fencers are beginning to see the value of resistance training.

Resistance training has many benefits for fencers. Increased strength can go a long way to preventing acute and overuse injury. Other benefits include increased speed, and the ability to make more powerful blade actions. With benefits like these, a competitive fencer would be foolish to ignore strength training.

The key to a successful fencing strength program is that it does not impede other training efforts. Strength training should be second priority to actual fencing practice. The most effective training arrangements give the fencer time to recover from the workout. Generally, this means doing resistance workouts on days that normal practice is not occurring. Another possible arrangement is for the athlete to conduct resistance workouts as well as fencing practice on the same day, while reserving the next day for rest. It is important to consider that no two athletes respond the same to a given workout scheme.

Repetition and set schemes are important when establishing a strength training program. The goals of a fencer are definitely different than that of a bodybuilder, in that enlargement of the muscle (hypertrophy), is not usually desirable. While fencers should strive to increase muscular endurance, it is also important to increase motor unit recruitment in the muscle. As a general guideline for lifts, either lift between twelve to fifteen reps per set, or three to six reps per set. Rest periods between sets should generally be between one and two minutes.

When it comes to exercise selection, fencers should generally stick to lifts that use more than one joint (compound lifts). Other important lift qualities are that the lift incorporates the hand and forearm muscles, and that the lift recruits as many muscle groups as possible. Free weight dumbbells are the preferable resistance for most lifts, except when weight requirements prevent them from being practical (heavy lifts like squats and dead lifts are preferably performed with a barbell). After a solid strength base is achieved, explosive lifts such as the power clean and snatch can be very beneficial for improving speed and motor unit coordination.

The next article will cover some other aspects of athletic weight training, such as full body workouts versus splits, specific exercises, periodization, training schemes, as well as diet and nutritional supplementation.