Fencing Strength
If you only added three exercises to your training, these are the ones I would pick for every single fencer. They target the exact way a fencer’s body has to produce force — one-sided, hip-driven, and rotational — instead of the generic gym movements most people default to.
Bulgarian split squat
Fencing is a unilateral sport: one side of your body does far more work than the other. The Bulgarian split squat builds single-leg balance, stability, strength and power, which translates directly into a longer lunge and a stronger, faster recovery out of it.
Single-leg Romanian deadlift
Most fencers are heavily quad-dominant, which leaves the hamstrings and hips underdeveloped and injury-prone. The single-leg RDL trains hip mobility and stability while strengthening the hamstrings and glutes — the muscles that decelerate your lunge and protect your knee.
Medicine ball rotational throw
Fencing is not just forward and backward. Almost every action rotates the torso in some way, and the medicine ball rotational throw builds the core coordination, core strength and upper-body explosiveness that power those rotations. It is also one of the few gym movements that actually feels like a fencing action.
How to use them
Work these into your week alongside your fencing — a few sets of each, with good technique and real intent on the throws. They are simple, they are proven, and they cover the gaps generic training leaves wide open.
Want these programmed into a full plan? work with Coach Rich one-to-one.