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:
- 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
- Slide Board Lunges Station
- Participants: Pair 2
- Duration: 3 minutes
- Exercise: Continuous slide board lunges
- Rest/Transition: 1 minute to switch stations
- 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:
- Kettlebell Goblet Squats (10 or 20 lbs)
- Push-Ups (modify as needed)
- Resistance Band Lateral Walks
- Plank Holds
- Slam Ball Overhead Throws
- 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.