The following links describe exercises that are part of the weight training program designed by a personal trainer in conjunction with two fencing coaches. It is very basic, and a little too broad to be considered very "fencing specific," but it is designed with important physical attributes associated with fencing in mind.
These exercises are intended to be performed slowly, with low weights, and high repetition. Just like any fencing lesson, or drill, performing the action slowly emphasizes significantly better muscle control, muscle development, and muscle memory. Low weights with high repetition develop toning of the muscles, as opposed to high weights with low repetition, which cause "bulking" of the muscle groups. Big muscles, in general, are slow. Slow is an amazing thing in practice, but speed (more accurately, acceleration) is a necessity in competition.
Low weight, is relative to you and your body. What your friend is lifting might be too much or too little for you. You are most familiar with your own body and it's capabilities, especially in regard to injury or fatigue. If you have an old knee injury, for example, you may wish to skip out on leg press style routines. These links, however, also describe the muscle groups targeted by these listed exercises. Feel free to peruse the site for other exercises that target a group for an exercise that is more appropriate for you. If you are completely new to weight training, start with low weights. If you can do 2-3 sets of 12-15 repetitions of an exercise, and don't feel like you've done any work, you most likely need to increase the weight. If the exercise becomes significantly easier over the course of following this routine, you may need to decide for yourself if you can keep the routine the same, or need to increase the weight, sets, or repetitions of the given exercises.
This is not a routine that you should follow on a daily basis. Exercise breaks down the muscles. Allowing those muscles time to heal is what allows them to grow stronger. Weight lifting every other day is detrimental to your performance. Two or three days a week, with days in between them, is a much more solid workout plan.
Lastly, these exercises alone will NOT make you an amazing fencer. Footwork, drills, footwork, bouting, footwork, cardio (running, biking, elliptical, etc), and more footwork are absolutely critical to develop into a fencing athlete. In short, don't skip practice to do these exercises.
These exercises are intended to be performed slowly, with low weights, and high repetition. Just like any fencing lesson, or drill, performing the action slowly emphasizes significantly better muscle control, muscle development, and muscle memory. Low weights with high repetition develop toning of the muscles, as opposed to high weights with low repetition, which cause "bulking" of the muscle groups. Big muscles, in general, are slow. Slow is an amazing thing in practice, but speed (more accurately, acceleration) is a necessity in competition.
Low weight, is relative to you and your body. What your friend is lifting might be too much or too little for you. You are most familiar with your own body and it's capabilities, especially in regard to injury or fatigue. If you have an old knee injury, for example, you may wish to skip out on leg press style routines. These links, however, also describe the muscle groups targeted by these listed exercises. Feel free to peruse the site for other exercises that target a group for an exercise that is more appropriate for you. If you are completely new to weight training, start with low weights. If you can do 2-3 sets of 12-15 repetitions of an exercise, and don't feel like you've done any work, you most likely need to increase the weight. If the exercise becomes significantly easier over the course of following this routine, you may need to decide for yourself if you can keep the routine the same, or need to increase the weight, sets, or repetitions of the given exercises.
This is not a routine that you should follow on a daily basis. Exercise breaks down the muscles. Allowing those muscles time to heal is what allows them to grow stronger. Weight lifting every other day is detrimental to your performance. Two or three days a week, with days in between them, is a much more solid workout plan.
Lastly, these exercises alone will NOT make you an amazing fencer. Footwork, drills, footwork, bouting, footwork, cardio (running, biking, elliptical, etc), and more footwork are absolutely critical to develop into a fencing athlete. In short, don't skip practice to do these exercises.
- Upper Body (Lying down)
- Upper Body (Standing)
- Lower Body