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12-Week Endurance Program

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★★★★★ 12 Reviews on Trustpilot 12 Weeks of Programming 3 Day Weekly Split
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Intro video

You Fence Great in Pools. Then What?

First DE — you feel good. Second DE — your legs are heavy. By the third, you're making mistakes you'd never make fresh. You're losing to fencers you should be beating because your body quits before your brain does.

That's not a mental problem. That's a gas tank problem. This program builds your aerobic base, trains your anaerobic threshold, and develops the muscular endurance that keeps your legs working deep into elimination rounds.

Sample Week: Endurance Program

Phase 1 of a 12-week periodized program. Here's what a typical week looks like — aerobic capacity, anaerobic conditioning, and muscular endurance across three sessions.

Day 1

Aerobic Capacity & Lower Body (~47 min)

A1. Greatest Stretch in the World
3 flows each side
B1. Running (Zone 3)
1 set x 10 min, straight into jump rope
B2. Jump Rope
1 set x 10 min, change up patterns | Rest 2 min
C1. High Bar Back Squat
2 sets x 8 reps, 3s negative | Rest 90s
D1. Dumbbell Walking Lunge
4 sets x 25 reps | Rest 90s
E — Superset (2 Rounds)
E1. Machine Lying Leg Curl
12 reps
E2. Single Leg Calf Raises
12–15 each (hold last rep 30s)
F1. Hanging Leg Raise
2 sets x 8–12 reps | Rest 90s

Day 2

Anaerobic Capacity & Upper Body

A1. Dynamic Stretch Routine
10 rotations per movement
A2. Is Ys Ts & As
2 sets x 10 reps per position | Rest 30s
B1. Rowing Machine
8 sets x 30s hard / 60s easy
C1. Bench Press (Close Grip)
2 sets x 8–10 reps | Rest 90s
C2. Lat Pulldown (Wide Grip)
2 sets x 8–12 reps | Rest 90s
D — Superset (2 Rounds)
D1. DB Standing Shoulder Press
8–12 reps
D2. DB Single Arm Row
8–12 reps | Rest 90s
E — Tri-Set (2 Rounds)
E1. Hammer Curl
12–15 reps
E2. Cable Rope Tricep Extension
12–15 reps
E3. DB Lateral Raise
12–15 reps | Rest 90s

Day 3

Aerobic Conditioning — Norwegian Method

A1. Dynamic Stretch Routine
10 rotations per movement
B1. 4 x 4 Intervals (Norwegian Method)
4 sets x 4 min hard / 4 min easy — run, cycle, row, or swim
C — Cooldown Static Stretches
C1. Upper & Lower Calf Stretch
30s each
C2. Quadricep Stretch
30s each side
C3. Proximal Hamstring Stretch
30s each side
C4. Hip Flexor Stretch
30s each side
C5. Single Leg Frog Stretch
30s each side

Note: Every exercise in the program has alternative options. No barbell? Use dumbbells or machines. No track for sprints? Use a treadmill or open hallway. No pull-up bar? Swap for lat pulldowns. The program adapts to your equipment — substitutions are built in.

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Every Program Includes

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Video Tutorials

Every exercise comes with how-to videos from FS coaches so you know exactly what to do.

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The FS App

Powered by Trainerize. Track sets, reps, weight, schedule sessions, and connect your watch.

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Progress Tracking

One central hub for all your training data. See your numbers go up week over week.

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Bonus Workouts

On-demand sessions for pre/post tournaments, travel days, and extra conditioning or strength.

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FS Community

Connect with other competitive fencers. Group challenges, exclusive videos from Coach Rich, and video reviews.

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Swap Anytime

Switch between Explosiveness, Endurance, and Hybrid whenever you want. Substitute exercises as needed.

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12 five-star reviews from competitive fencers on Trustpilot

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