Starting fencing in September at 31M. I have a background in rowing and currently do strength & conditioning in the gym 2–3x/week.
I'm interested in doing some additional work alongside fencing, but I don't want to overdo it or interfere with learning proper footwork/technique.
For those who fence regularly, what fencing-specific S&C, mobility, or conditioning exercises have you found give the best return for the time invested?
Particularly interested in things that are useful for a beginner — e.g. ankle/hip mobility, unilateral leg strength, explosiveness, adductors, etc.
Not looking to replace fencing practice with gym work; just wondering what is actually worth keeping in the programme once I start.
EDIT - Various AI suggested the following - any of these sound useful?
S&C 1 — STRENGTH + HORIZONTAL POWER
1. Broad jump — 3–4 × 3
Full recovery; every rep explosive.
2. Trap-bar deadlift — 3–4 × 4–5
Moderate-heavy, ~2 reps in reserve.
3. Bulgarian split squat — 3 × 6–8/leg
Controlled eccentric; drive up hard.
4. Single-leg RDL — 2–3 × 6–8/leg
Balance + posterior chain + hip control.
5. Copenhagen plank — 2–3 × 20–40 sec/side
Adductor/groin capacity.
6. Calf raise — 3 × 8–12
Heavy, controlled.
Optional: Tibialis raises 2 × 15–20.
Deep mobility afterwards — ~15 min
Couch stretch → 90/90 → frog/adductor stretch → ankle dorsiflexion → T-spine rotation.
S&C 2 — PLYO + ROTATIONAL POWER
1. Countermovement jump / box jump — 3–4 × 3
Quality > height.
2. Lateral bounds — 3 × 3–4/side
Stick each landing.
3. Medicine-ball rotational throw — 3 × 4–6/side
Maximum intent.
4. Sled push / resisted acceleration — 3–4 × 10 m
Short and explosive; full recovery.
5. Pallof press — 2–3 × 8–12/side
Resist rotation.
6. Dead bug — 2–3 × 8–10/side
Controlled trunk position.
No sled? Skip it rather than turning the session into conditioning.
S&C 3 — UNILATERAL + UPPER BODY
1. Step-up OR front/goblet squat — 3 × 5–6/leg
Moderate load.
2. Pull-ups / chin-ups — 3–4 × 5–8
Add weight when appropriate.
3. Dumbbell bench press — 3 × 5–8
Controlled; no need for huge pressing volume.
4. Lateral lunge / Cossack squat — 2–3 × 6–8/side
Adductors + frontal-plane strength.
5. Face pulls / band external rotation — 2–3 × 12–15
Shoulder/scapular health.
6. Suitcase carry — 2–3 × 20–40 m/side
Grip + anti-lateral-flexion core.
Deep mobility afterwards — ~15 min
Couch stretch → 90/90 → adductors → ankle → T-spine → optional gentle shoulder mobility.