Explosive Fencing Workouts — 12-Week S&C Program

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

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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

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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.

12-Week Explosiveness Program