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Hybrid Fencing Workouts

Power and Endurance. No Compromise.

Anaerobic conditioning, olympic lifts, full-body strength, and aerobic base work. 12 weeks of programming that raises every athletic quality at once.

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You Need Everything. This Trains Everything.

You're not weak in one area — you could be better in all of them. You want faster lunges AND a deeper gas tank. More power off the line AND the endurance to keep it going into the third period.

The Hybrid program doesn't force you to choose. It combines anaerobic intervals, olympic lifting, heavy compound strength, and aerobic conditioning into a balanced 3-day split that develops the complete fencing athlete.

Sample Week: Hybrid Program

Phase 1 of a 12-week periodized program. Here's what a typical week looks like — anaerobic power, olympic lifts and strength, plus aerobic base building.

Day 1

Plyos, Strength & Anaerobic Conditioning

A — Warmup Circuit (3 Rounds)
A1. Hip Air Planes
5 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
1 set x 6–8 reps | Rest 3 min
D — Superset (2 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 90s
F1. Rowing Machine or Cycle
12 sets x 20s on / 40s off

Day 2

Throws, Power Cleans & Strength

A — Warmup Circuit (2 Rounds)
A1. Is Ys Ts & As
10 reps per position
A2. KB Half Kneeling Bottoms Up Press
8–10 reps per side
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 (2 Rounds)
E1. Hammer Curl
8–12 reps
E2. Cable Horizontal Rotation
8–12 reps each | Rest 90s

Day 3

Sprints & Change of Direction

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

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The FS App

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

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Progress Tracking

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

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Bonus Workouts

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

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FS Community

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

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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.

Is this just a watered-down version of the other two?
No. It's a strategically designed program that develops both qualities in a way that complements rather than compromises them. Day 1 trains anaerobic conditioning with strength. Day 2 focuses on power and olympic lifting. Day 3 builds your aerobic base. Each day has a clear purpose.
What equipment do I need?
Access to a gym with barbells, dumbbells, a pull-up bar, rowing machine, and cardio equipment. An outdoor track or open space is helpful but not required. Substitute exercises are provided throughout.
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.

Explore Other Programs

⚡ Explosiveness

Plyometrics, olympic lifting, and sprints. Built for lethal speed and power.

Learn More →

🔋 Endurance

Aerobic and anaerobic conditioning. Built so you never run out of gas.

Learn More →

How Train

Breakdowns of what Olympic and world-ranked fencers do in the gym — and the principles behind it.

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