Exercises

D'Alerta Fencing Academy Students

Develop Your Posture Balance and Strength.......

  2001 Conditioning and Daily Training Regimen (6 days)

1.      Warm-up is required before the fencing workout. Five minutes of aerobic exercise (jumping rope, followed by light 3 minutes run is the best form, start slowly) followed by a thorough stretching session. Make sure to stretch your calve muscles till the tightness feeling and some pain is gone.  Perform these exercises slowly at first and with care, controlling the number of repetitions based on your current physical conditioning.

 

2.      While standing on a chair or similar height stoop or porch, support your weight on one foot at a time, very slowly lowering the other leg to the ground, then pushing yourself back up with the leg on the chair.  Do this for both legs 10-15 repetitions and maintain a straight posture at all times in the on-guard.  Caution: Beginners find something to hold onto to avoid tipping over the chair or falling off.

 

3.      On Guard position deep knee bends holding back erect, arms overhead for first set, do ten reps and repeat according to your level of physical training with arms in the on guard position.  Advance repeat this by jumping in this same position while allowing your knees to flex, this is later used to begin the jump to the front and to the back while maintaining your on-guard and balance.

 

4.      Return to On Guard position, and lower yourself to the point where your legs begin to feel pain or some discomfort, now make 10 advances, followed by 10 retreats.  Maintain a lower than on-guard stance for best results, follow by stretching and you bounce (like a spring) gently up and down.

 

5.      Always start from On Guard position, make a medium size lunge (extend front arm, throw rear arm, push down rear leg, front leg kick to lunge position).  Now stretch this lunge out feel the muscles tighten and loosen as you repeat the lunge 10 to 12 reps and then repeat as physical ability permits.

 

6.      To practice balance, from the lunge position work the back leg as follows.  Recover the back leg forward by moving your foot about 3 to 6 inches.  Do this without moving the rest of your body (remain level in the lunge position as much as possible) momentarily place all your weight evenly on both feet, then immediately return the foot back to its original position.  This exercise will take some time to accomplish, it is the main test of balance and endurance for your lunge posture, forward leg and back muscles. Use the same rep schedule given in step 4.

 

7.      Perform the lunge, stretching forward lunge, then lean back stretching the underside of your leg as the weight is moved to the heal and the toe points to the air.  Repeat 5 to 7 times for each leg.

 

8.      To develop strength in you legs, perform a slow deep lunge while holding onto a table allowing the front knee to bend over the front foot as it points straight ahead always keeping body straight.  Do this for both legs facing in opposite directions.  10 – 15 repetitions are good for starters.

 

9.      Now practice the lunge with re-doublement, starting slowly and gradually speeding this up, for at least 10 to 15 reps. Perform this drill at various lunge height levels for best results.  For epee you should concentrate on a taller on guard and lunge with shorter bursts from your re-doublement foot (rear foot that is propelling you forward).

 

10.   Jump up and down to relax as you kick you feet forward, alternating from left to right foot, then stand still and slowly rotate your neck in both directions until it feels loose.

 

11.   Arm development can be started for non-beginners, by starting from the on-guard, then extending your foil or epee arm against a soft surface. Use your foil stance or epee stance, remembering to extend from the chest area, letting the point lead the way and keeping the bell lower than the blade and point.  Bell may rise after the touch is made as you relax the hand.

 

12.   Remember to always use your rear hand to help you balance yourself by touching the rear shoulder to level your shoulders out and by pushing your lower hip into place.

 

13.   Remember to also follow the jump rope training sequence for best results. You use this to develop strength, timing and control over different speeds for your handwork and footwork.

 

14.   Fast advancement through different technical disciplines may be obtained by performing the fencing “dance”, back and forth for as long as you can sustain it, and as many reps as you desire in combination with the prior 11 exercises.

  Directions

This is a daily workout regimen for anyone interested in achieving great results with fencing and developing strong cardiovascular conditioning.  As you mature in your fencing discipline, other exercises will follow to further develop your talents.

 

“This information was developed by Maestro Ablanedo solely for the use of those attending his classes, training camps, or taking private lessons and may not be reproduced for distribution to others without his written consent.”

 

Thank you for attending this class, and for taking private lessons to further you fencing performance. Work on your newly acquired knowledge and best success on reaching your next goal and success with your next bout.

 

Maestro Carlos M. Ablanedo