The Ultimate Guide to Weight Training for Fencing Book

Part I Fencing-Specific Training

Introduction 9

Muscular Endurance Training 11

Explosive Power Training 13

Year-Round Program 15

ACL Injuries & Rehabilitation 18

Protein: How Much is Enough? 24

Post-Workout Recovery: A Must for Athletes 26

Sports Drinks and Rehydration 28

Pre-Event Fueling for Peak Performance 30

Part II Getting Started 33

Warming Up 35

Cooling Down 36

Abs 37

Stretching 45

Proper Form 51

Proper Breathing 52

Part III Recommended Exercises 53

Substituting Similar Exercises 55

Chest Exercises 55

Back (Lats) Exercises 62

Shoulders Exercises 68

Triceps Exercises 78

Biceps/Forearms Exercises 83

Legs Exercises 89

Part IV The Necessities 97

Perfecting Your Technique 99

Estimating Your One-Rep Max 100

The Different Folks, Different Strokes Principle 107

Overtraining and Staleness 108

The Declaration of Variation 110

Muscle Fibers 112

Training Techniques 114

When to Increase 117

Safety Reminders 124

Record Keeping 126

Test Yourself 129

Conclusion 129

Part V Supplemental 4-Week Programs 131

Endurance/Stamina/Fat-burning Programs 133

General Fitness/Power Programs 147

Strength Programs 161