How to Get in Shape for Fencing

Fencing relies on a combination of speed and endurance, using sudden moves to catch opponents off-guard. To get in shape for fencing, you must exercise your arms and legs, and become accustomed to repeated applications of the same basic moves.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Fencing equipment
• Wrist weights and ankle weights

1. Stretch and loosen up before you begin. Pay particular attention to your legs, as these will be the parts of your body receiving the heaviest workout.
2. Attach a wrist weight to your sword arm and ankle weights to your legs. Fencing while weighted will get you into shape and make the actual match feel much lighter and easier.
3. Stand in the basic "en garde" stance, with your knees slightly bent and your feet in the standard "L" position.
4. Move two quick advance steps forward (putting your lead foot forward first, followed by your back foot), followed by a single crossover retreat (putting your lead foot back behind your back foot). Then make one crossover advance (back foot forward first, and then your lead foot) and two basic retreat steps (back foot stepping back first, followed by your lead foot). The moves should come quickly and fluidly and you should finish in the same stance you started with.
5. Go through those steps again and this time, add a standard extension attack with your arm (extending the sword arm out rigidly before you).
6. Repeat those steps. Each time, substitute the extension attack for one of the eight standard parry maneuvers. Go through the entire regimen until you have completed all eight types of parry.
7. Make a full extension lunge, exhaling as you lunge out and inhaling as you recover. Repeat the process until you have successfully completed ten lunges in a row.
8. Cycle through this regimen multiple times, stopping if you feel fatigued or detect signs of injury. Schedule several periods a week during your training period for this exercise.

Tips & Warnings

• Train in your mask and other gear when you can. Fencing padding isn't unduly heavy, but it does add weight to your body. More importantly, the grill of a fencing mask makes breathing a little more difficult. You want to make sure that you are comfortable fencing in your equipment before you begin your first match.
• Lifting weights can be very beneficial to fencing, particularly weight lifting that exercises the muscles in your legs and arms. If you use weights or exercise machines to get in shape for fencing, you should emphasize stamina and flexibility. Employ multiple reps instead of power lifting for raw strength.