Hybrid Fencing Workouts — 12-Week S&C Program

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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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

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Swap Anytime

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

12-Week Hybrid Program