1-on-1 Fencing S&C Coaching with Coach Rich — Fencing Strength

A Typical Week with Coach Rich

Programming is custom to each fencer — built around your weapon, your competitive calendar, your equipment, and your weaknesses. Here's the shape of a typical training week so you know what to expect.

Day 1

Strength & Power — Lower (~55 min)

A1. Dynamic Warm-Up Flow

3 rounds, full-body activation

B1. Back Squat

4 sets x 5 reps — load progressed weekly

C1. Trap Bar Deadlift

3 sets x 6 reps | Rest 2 min

D1. Bulgarian Split Squat

3 sets x 8 each side | Rest 90s

E — Superset (3 Rounds)

E1. Nordic Hamstring Curl

6–8 reps

E2. Pallof Press

10 each side | Rest 60s

Day 2

Footwork & Conditioning

A1. Mobility Flow

8 min — hips, ankles, T-spine

B1. Plyo Series

4 stations x 3 sets — reactive lower body

C1. Lunge-Specific Power Work

3 sets x 6 each leg | Rest 90s

D1. Anaerobic Intervals

10 x 30s hard / 60s easy — bike, sled, or shuttle

E1. Core Circuit

3 rounds — anti-rotation, anti-extension, anti-lateral flexion

Day 3

Strength & Power — Upper

A1. Shoulder & T-Spine Prep

2 sets x 10 reps per movement

B1. Bench Press

4 sets x 5 reps — load progressed weekly

C1. Weighted Pull-Up

4 sets x 5 reps | Rest 2 min

D — Superset (3 Rounds)

D1. DB Shoulder Press

8–10 reps

D2. Chest-Supported Row

10 reps | Rest 90s

E1. Loaded Carries

4 x 40m — farmer's, suitcase, overhead

Note: Every program adapts to your equipment, schedule, and competitive calendar. The week above is a snapshot — your actual programming will look different because it's built for you.

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What 1-on-1 with Coach Rich Includes

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Customized Programming

Built around your weapon, schedule, equipment, and competitive calendar. Not a template.

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Weekly Coach Check-Ins

Rich reviews your training every week, adjusts your plan, and keeps you accountable.

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Video Form Reviews

Send footage of your key lifts and sprints — get specific corrections, not generic advice.

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The FS App

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Competition-Aware Periodization

Peaks and deloads built around your tournament calendar — you arrive primed.

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FS Community Access

Connect with other competitive fencers. Group challenges, exclusive content, video reviews.

1-on-1 Coaching with Coach Rich