Fencing routine

I also have a cardio footwork plan that I do daily and I bike regularly.

>>41636800
seek specialist help. I suppose you don't wanna ruin your mobility and light footedness.

>>41636800
Honestly, I do a regular hypertrophy workout and it has helped wonders.

Just the other day, after beating my team mates, they were like, 'did you work on your technique?' and I told them I've been practising it. Well, I didn't do shit except lift weights. Gotta get into their heads, you know?

The only thing I don't understand is how top fencers are still so skinny. I guess there's a point of diminishing returns somewhere... Fortunately, I have plenty of muscle yet to build before it will affect me negatively.

>>41636800
Don't listen faggots who will recommend you Starting Strength. Read about DeFranco's programs and Cosgrove's Holiday Program.

>>41636800
Honestly I don't see how a resistance training routine will carry over to fencing other than Rippetoe's rant about how "a submaximal effort will become even more submaximal" so you'll be faster/stronger/have more endurance/whatever.
If you do want to supplement some weight training, I'd recommend looking up a routine with a weightlifting focus. (Power) snatches, (power) cleans, jerks and (jump) squats all train coordination and explosiveness. However, after you get out of complete newbie stage and get your clean from 60 kg to 120 kg, your weight routine will definitely start affecting your fencing training negatively due to accumulated fatigue. You're better off consulting your coach and/or a weightlifting coach.

If you want a routine that bad without googling yourself:
A
Snatch 6x2
Power clean 5x3
Squat 3x3
Press 5x5
Pullups 3xF
B
Clean and Jerk 6x2
Power snatch 5x3
Squat 3x3
Press 5x5
Pullups 3xF

"6x2" means 6 sets of 2 reps etc
Add 2.5 kg to the bar whenever you complete all reps, remove 10 kg when you fail

AxBxAxx, BxAxBxx

For a fencer it seems to me that youd be best off doing sprints and plyometrics
Read up on kettlebells and see if they seem useful

Sprints, plyos, Clean and Jerk variations. You're all set senpai

Bulgarian split squats or any unilateral leg work have fencing written all over them.

But fencing, at least epee is 100percent technique and I only reserved my strength (6'4 210) for shit like blade beats.

>D2015 gulf coast

>>41636800
Training for long jump and javelin throwing will be somewhat similar.
Basically you need to work on rapid muscle recruitment over max strength.
You might try depth jumps and hang cleans at low volumes (6x3) two to three times a month. You should never work until fatigue during explosiveness training as you develop poor motor patterns AND plyometric work should not be done more than once a week. It's also a good idea to do high rep face pulls and lateral raises as often the back and shoulders need to have muscular endurance if you are fencing all day at a comp.

The main issue in fencing is that lunge power/speed is hard to measure. In javelin or long jump, the distance itself tells you the power/speed. You could probably set up a high speed camera, a target, a timer, and lunge to the cue of one of those reaction times test to measure and improve your lunge speed over time (you'd need to review the video each time to count how much time the lunge took). That'd be a bit complex and it'd likely teach you bad habits like always lunging in a predictable manner or lunging with a cue that isn't natural to fencing.

Outside of basic explosiveness training plus aerobic conditioning, the best training will be fencing drills and practice matches. Set the tempo! Be slow, slow, then FAST (not always fast).

>>41636800
https://aasgaardco.com/files/scf.pdf