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Explosive Fencing Workouts

Explosive Power for the Strip

Plyometrics, olympic lifting, sprints, and change-of-direction drills. 12 weeks of programming built to make your lunges lethal and your footwork untouchable.

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Your Lunges Are Too Slow. Fix That.

Your technique is dialed in. You know what touch to make. But your lunge doesn't get there fast enough. Your recovery is sluggish. The fencer across the strip isn't better — they're just faster.

That's not a technique problem. That's an explosiveness problem. This program trains the exact qualities that make the difference: rate of force development, reactive strength, acceleration, and change of direction.

Sample Week: Explosiveness Program

Phase 1 of a 12-week periodized program. Three training phases progress in intensity as you adapt. Here's what a typical week looks like.

Day 1

Plyos & Full Body Strength

A — Warmup Circuit (2 Rounds)
A1. Hip Air Planes
10 each side
A2. Lateral Lunge Shuffles
5 each direction
A3. Pogo Hops
20–30 hops or 15 yards
B — Plyometrics (2 Sets Each)
B1. Depth Drop to Vertical Jump
2 sets x 4 reps | Rest 90s
B2. Depth Drop to Broad Jump
2 sets x 4 reps | Rest 90s
C1. High Bar Back Squat
3 sets x 6–8 reps | Rest 2 min
D — Superset (3 Rounds)
D1. Bench Press (Close Grip)
8–10 reps
D2. Chin Ups
8–10 reps | Rest 90s
E — Superset (3 Rounds)
E1. Hanging Leg Raise
8–12 reps
E2. DB Lateral Raise
12–15 reps | Rest 30s

Day 2

Throws, Power Cleans & Strength

A — Warmup Circuit (3 Rounds)
A1. Is Ys Ts & As
10 reps each position
A2. KB Bottoms Up Press
8 reps each position
A3. Rotating Medball Throw
4–6 reps each side
B1. Power Clean
3 sets x 3–4 reps | Rest 90s
C — Superset (2 Rounds)
C1. Seated DB Overhead Press
8–10 reps
C2. DB Single Arm Row
8–10 reps each | Rest 90s
D — Superset (2 Rounds)
D1. Bulgarian Split Squat
8–12 reps each | Rest 90s
D2. Bent Hip Nordic Isometric
Hold for prescribed time | Rest 90s
E — Superset (3 Rounds)
E1. Cable Horizontal Rotation
8–12 reps each | Rest 60s
E2. Standing Single Leg Calf Raise
12–15 reps each | Rest 60s

Day 3

Acceleration & Change of Direction (~59 min)

A — Warmup Circuit (3 Rounds)
A1. Hip Air Planes
5 reps each
A2. Lateral Lunge Shuffles
5 each direction
A3. Pogo Hops
15 yards
B1. A-Skips
2 sets x 15 yards | Rest 30s
B2. Double Switch A-Skips
2 sets x 15 yards | Rest 30s
C1. Power Skips
2 sets x 20 yards | Rest 60s
D1. Triple Broad Jump
3 sets x 3 reps | Rest 90s
E — Sprints
E1. Sprints — 10m
2 sets | Rest 45s
E2. Sprints — 20m
3 sets | Rest 45s
E3. Sprints — 30m
3 sets | Rest 60s
F1. Pro Agility Drill (5-10-5)
3 sets x 2 each direction | Rest 60s
G1. Fencing Lunges
5 sets x 5 reps, explosive | Rest 90s

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

🎬

Video Tutorials

Every exercise has a how-to video from FS coaches. No guesswork on form.

📱

The FS App

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

📊

Progress Tracking

One hub for all your training data. Watch your numbers climb week over week.

🏋️

Bonus Workouts

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

👥

FS Community

Connect with other fencers. Group challenges, exclusive videos, and coaching from Coach Rich.

🔄

Swap Anytime

Switch between Explosiveness, Endurance, and Hybrid whenever you want.

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★ ★ ★ ★ ★

12 five-star reviews from competitive fencers on Trustpilot

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Questions? Answers.

What makes this different from a normal gym routine?
Every exercise, set scheme, and rest period is programmed specifically to develop the athletic qualities fencers need — reactive power, acceleration, and change-of-direction speed. Generic programs train generic fitness. This trains fencing performance.
What equipment do I need?
Access to a gym with barbells, dumbbells, a pull-up bar, and a box for jumps. An outdoor track or field (or 20+ meters of indoor space) is needed for Day 3 sprint and agility work. Substitute exercises are provided when needed.
What experience level do I need?
Late-stage beginner to intermediate S&C experience. You should be comfortable with compound lifts like squats, bench, and deadlift. Ages 16–45 recommended. Not designed for true beginners.
How does the free trial work?
Full access to the program for 7 days at no cost. After the trial, it's $29.99/month. Cancel anytime — no contract, no cancellation fee.
Can I switch to a different program?
Yes. You can swap between Explosiveness, Endurance, and Hybrid at any time. You can also substitute individual exercises within a program.

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🎯 Hybrid

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