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Woodlands International Fencing Club

Thursday Club Workout (50 Minutes)

Part 1: Rotational Exercises (15 Minutes)

To accommodate the limited equipment (2 slide boards) and replicate a 3-minute round format, we’ll organize the fencers into pairs and rotate them through three stations. Each pair spends 5 minutes per station, including setup and transition time.

Stations and Rotations:

  1. Jump Rope Station
    • Participants: Pair 1
    • Duration: 3 minutes
    • Format:
      • 20 seconds normal pace
      • 10 seconds high-intensity bursts
      • Repeat until 3 minutes are up
    • Rest/Transition: 1 minute to switch stations
  2. Slide Board Lunges Station
    • Participants: Pair 2
    • Duration: 3 minutes
    • Exercise: Continuous slide board lunges
    • Rest/Transition: 1 minute to switch stations
  3. Agility Circuit Station
    • Participants: Pairs 3 & 4 (adjust based on group size)
    • Duration: 3 minutes
    • Exercises:
      • Long Jumps down the strip
      • One-Legged Hops back down the strip (switch feet halfway)
      • Duck Walks into Fencing Lunges down the next strip
      • Repeat the sequence
    • Rest/Transition: 1 minute to switch stations

Rotation Plan:

  • Cycle 1 (First 5 minutes):
    • Pair 1: Jump Rope
    • Pair 2: Slide Board Lunges
    • Pairs 3 & 4: Agility Circuit
  • Cycle 2 (Next 5 minutes):
    • Rotate pairs to the next station
  • Cycle 3 (Final 5 minutes):
    • Rotate pairs to the final station

Note: Adjust the number of participants at each station based on total group size (6-8 fencers).

Part 2: Circuit Training (30 Minutes)

Format:

  • Exercise Duration: 20 seconds
  • Rest Between Exercises: 10 seconds (allows time to switch exercises)
  • Exercises per Circuit: 6
  • Total Circuit Time: 3 minutes
  • Rest Between Circuits: 1 minute
  • Total Rounds: 6 rounds
  • Midway Break: After 3 rounds, take a 2-minute rest

Exercises:

  1. Kettlebell Goblet Squats (10 or 20 lbs)
  2. Push-Ups (modify as needed)
  3. Resistance Band Lateral Walks
  4. Plank Holds
  5. Slam Ball Overhead Throws
  6. Jump Box Jumps

Implementation Notes:

  • Ensure quick transitions during the 10-second rest periods.
  • Emphasize proper form to prevent injuries.
  • Adjust weights and modifications based on individual fitness levels.

Cool-Down and Sport Psychology Integration (5 Minutes)

  • Stretching: Focus on major muscle groups used during the workout.
  • Positive Affirmations and Goal Setting:
    • Lead a brief session where each fencer sets a personal goal for the next week.
    • Encourage sharing of positive experiences or improvements noticed.

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