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Strength program

برنامج القوة

Gym work that transfers

Strength Program Template

نموذج برنامج القوة

Fencing is an explosive single-leg sport with high repetition on the weapon arm. Strength work that doesn\'t serve those specifics is wasted time. Four blocks. Two gym sessions a week. Build from here with your coach.

The four blocks

Block A, Lower body power

  • Back squat, 4 × 5 @ 75% 1RM
    Max leg drive
  • Bulgarian split squat, 3 × 8 each leg
    Single-leg + lunge power
  • Broad jump, 5 × 3 reps
    Explosive hip drive

Block B, Fencing-specific

  • Loaded lunge (heel-driven), 3 × 6 each side
    Mimics the lunge motor pattern
  • Lateral band walks, 2 × 20 each side
    Glute med, critical for line control
  • Hex-bar deadlift, 3 × 5 @ 70%
    Full posterior chain

Block C, Core & anti-rotation

  • Pallof press, 3 × 12 each side
    Anti-rotation for bladework
  • Weighted plank, 3 × 45s
    Anti-extension
  • Bird-dog, 3 × 10 each side
    Cross-chain stability

Block D, Weapon-arm

  • Wrist roller, 3 × 2 down+up
    Grip endurance
  • Band pull-apart, 3 × 15
    Rear-delt balance
  • Farmer's carry, 3 × 30s each side
    Grip + posture

Sample weekly schedule

Day Session
Mon Fencing club session
Tue Gym, blocks A + C
Wed Fencing club session
Thu Gym, blocks B + D
Fri Fencing club session
Sat Light mobility
Sun Rest

Before you start

  • • U16 athletes: body-weight variations of all exercises for 3 months before adding external load.
  • • First-time lifters: 4 weeks of technique at empty bar / bodyweight under a qualified strength coach.
  • • Adjust 1RMs every 4 weeks; log everything in the training log.
  • • Pain is not normal soreness. Stop. See our red-flag list.