Fencing National Preparation

[Bonz]

Hi,

If it is possible would love some help or assistance with this.

I just got selected to represent Australia at the New Zealand Fencing Championships (I fence Sabre) in October (October 22nd) and I was hoping to try and take my fencing to the next level.

In order to take it to the next level I have decided to try and take my preparation and fitness levels for fencing serious for once (Right now I literally look like someone who does nothing but leg day).

Right now I tend to get away with half decent results by mostly relying on reflexes and pure power from my legs, the issue is I have no where near enough flexibility, agility, core strength or upper body strength through the torso and this is causing issues when changing direction on the transition from attack to defence.

My current profile.

Height: 171 cm
Weight: 74 Kilos
Body Profile
Torso/ Chest: Non Existant
Waist: A bit chubby, have a little bit of a stomach
Legs: Very strong and muscular (Try training 3-4 days a week in a permanent squat position)

Diet: Non existent, will be honest I like to eat a fair bit of crap.

Supplements: None at the moment, my coach has recommended I start using Viking Protean Chisel ---> Viking Protein Chisel (We can get it cheap through a sponsor).

Have currently thought up the following program for my preparation with my coach, issue is I am unsure on what exercises I should do at the gym (Whilst I know a lot of leg work, I am not aware of many other exercises I could use in my situation).

Monday
Morning (before work) 7-7:45 - Light Gym Workout
Afternoon (after work) 6-8 - Fencing Training

Tuesday
Morning (before work) 7-7:45 - Light Gym Workout
Afternoon (after work) 6-9 - Fencing Training (lesson from coach)

Wednesday
Morning (before work) - Rest
Afternoon (after work) - Personal Trainer

Thursday
Morning (before work) 7-7:45 - Light Gym Workout
Afternoon (after work) - Rest

Friday
Morning (before work) 7-7:45 - Light Gym Workout
Afternoon (after work) - Rest

Saturday
Morning/ Afternoon 10-2 - Fencing Training, Lesson from 10:30-11, Agility from 11-12, 12-2 Technical and bout training.

Sunday
Rest

Will have lead in competitions on the 16th of October, and the week before going to New Zealand will likely skip PT and start cutting back on the gym sessions.


If it is possible would love to get some advise on simple light gym exercises I could do each morning to help improve my core, flexibility and agility.

Would also love to get some advise on the easiest way to lead into a diet (I have never had any luck here) and what/ if any supplements I should use.

Thanks for reading and for any help and assistance you can give

 

[Bonz]

If you need any additional information to provide advise let me know, (Body shots, footage of me fencing, exercises we perform at training).

 

[Deliverance]

Get one of these:



You'll build those fences in record time.
Go team Oz.

 

[cptkirk]

try some landmine presses for full body striking power and pallof press variations for core control

 

[alanlau34]

Hi Bonz - I am by no means sports physiologist or specialist trainer, but I can give you some general tips from a PT and martial arts perspective.

Looks like your goal is to build strength and explosive power without putting on too much weight and bulk.
Given about 6-7 weeks there isn't a massive change you can make without it being a detriment to your fencing training, ie you don't want to be too sore for that.

I would suggest pushups, with a goal to achieve plyometric power. If you don't have enough strength to explode off the ground for multiple reps you can use a gym bench. The goal is to fire the fast twitch muscles in your shoulder and chest. Proper push ups are great for chest, shoulder, arm and core strength. Experiment with different hand widths.
Balance the back with rows, you can do these with resistance bands, pulleys or cable rows. Use two hands, again experiment with different bar/hand width, and height of elbows on the row back. Single handed rows are great for the core as you have to stabilize your body. Bent over rows with bar or dumbbells are also great.

You could do a workout of as many reps as possible with good form
A: Pushup variation (1 min)
B: Row variation (1 min)
Rest (2 min)
Repeat x 6 (Build up this number over the 6-7 weeks up to 10)

If you have PT, they would be able to assist further I would hope!

In terms of diet, your coach should be able to advise further, but cut out alcohol and as much processed food as possible.

Let me know how you go.

 

[Bonz]

Thanks alanlau34 will definitely add pushups to the program.

Currently supplementing my training with the below twice a week and agility training twice a week.

Upside down bosu squats - 10
Single leg DB/KB dead lifts - 10
Torsonator rotations - 10 each side
Bosu lunges - 10 each side
Leg raise rotations - 10

3-4 sets of everything with a 1 minuet breaks between sets.

Have cut out most of the junk food in my diet and am watching my calorie intake (This has been pretty hard as I am hypoglycemic)

Have also started taking Viking Chisel as a fat burner and supplementing with l carnitine (Have checked and confirmed no banned substances here).

 

[Drumroe]

Thanks alanlau34 will definitely add pushups to the program.

Currently supplementing my training with the below twice a week and agility training twice a week.

Upside down bosu squats - 10
Single leg DB/KB dead lifts - 10
Torsonator rotations - 10 each side
Bosu lunges - 10 each side
Leg raise rotations - 10

3-4 sets of everything with a 1 minuet breaks between sets.

Have cut out most of the junk food in my diet and am watching my calorie intake (This has been pretty hard as I am hypoglycemic)

Have also started taking Viking Chisel as a fat burner and supplementing with l carnitine (Have checked and confirmed no banned substances here).

Get rid of the Bosu ball, wasting your time using that. Better off adding some weight with a bar or dumbbell.

 

[Bonz]

Get rid of the Bosu ball, wasting your time using that. Better off adding some weight with a bar or dumbbell.

Right now using the Bosu ball because it is unstable, mostly for core work (I have been having some issues with moving my body too much when fencing recently).

What exercises would you recommend with a bar or dumbbell (Besides dead lifts and torsonator rotations) for core/ stability work?

 

[cptkirk]

balance and core stability is not the same

bosu's work your proprioception of the lower leg but nothing for your core and when used for leg work can actually decrease power output which is the 1 thing you want the most

i mentioned pallof presses above which i'll reiterate again

 

[Drumroe]

I'll agree with Kirky and suggest paloff presses.
You can go with
Anti Rotation: Paloff Press
Anti Extension: Hollow Holds
Anti Lateral Rotation: Suitcase carries.

The bosu will build a bit of proprioception, but to build power you want and a stable surface.

Squats
Bulgarian Split Squats
Hip Thrusts or Single Leg Hip Thrusts.

Just some examples of some stuff you can do.

If you're really serious about doing some good prep in the lead-up to the competition I'd look into paying a proper trainer to make a program for you. cptkirk above does some good stuff and could be worth getting in touch with.

 

[alanlau34]

Strength doesn't equal power either. Squats are awesome, and given your objectives, I'd suggest plyo squats and lunges, bounding jumps, and variations of those that require explosive power.

Launching your body will again develop those fast twitch fibres, and landing will work those knee and hip stabilisers. Landing with good posture, rather than collapsing over your legs is great for your core.

Skipping will be beneficial too!

 

[cptkirk]

Strength then power

 

[Bonz]

Just want to thank everyone for their advice in this thread.

Won my latest competition today with my best results yet (Pool bouts won 5-0, 5-0, 5-0, 5-0, 5-2, 5-2, 5-3) and won my direct eliminations 15-4, 15-2 and the final 15-8 against another fencer simply by being fitter than him and having a heap more gas in the tank at the end.

In the end used some of the stuff suggested in this thread along with some of the stuff in my original training menu (Training menu at Fencing consists of agility work and technical training)

Workout 1
Bosu Squats (With Kettle Bell)
Single Leg Dead Lifts
Paloff Press
Suitcase Carries

Workout 2
Push ups (Jump Pushups, regular pushups and pushups with different hold times)
Torsonator Rotations
Leg raise rotations
Rowing machine (30 second sprints into Jump Squats)

Mondays
Before work workout 1
Train from 6-9 (30 min lesson)

Tuesdays
Before work workout 2
Train from 6-9 (30 min lesson)

Wedensdays
Personal Training session (Agility and explosive power focussed)

Thursdays
Before work workout 2
Training 7-9

Fridays
After work workout 1

Saturdays
Training 11-2 (30 min lesson)

Sundays rest

Workouts consist of the following

Workout 1
Bosu Squats (With Kettle Bell)
Single Leg Dead Lifts
Paloff Press
Suitcase Carries

Workout 2
Push ups (Jump Pushups, regular pushups and pushups with different hold times)
Torsonator Rotations
Leg raise rotations
Rowing machine (30 second sprints into Jump Squats)

 

[Bonz]

After a month and a bit of the new training menu my body type has also changed a bit.

Have only dropped from 76 kilos down to 73 but have built a heap more muscle (My legs have added a little more definition but not lost much size, my upper body has gained a surprising amount of muscle though).

Resting heart rate has dropped from 66 to 61.

I haven't changed my diet much, except from cutting out all alcohol and having a little bit less fast food.

Supplements have been using Viking Chisel (Nothing in the protein shake is banned... have double checked) and L-Carnitine pills.

Fly out to NZ on Thursday, so have stopped all gym work for the moment and am focusing on just competition.

Thanks once again for all your help and advise.