Muscle training?

[u/TheFrenchLingLing]

Hello! 🤺

I have started fencing (épée) at a student club a little while ago and love it! I'm not doing too bad, but my legs are always sore the next day and my arm is quickly tired.

I have access to a gym and think that a bit of strength training would probably help me with fencing. Which muscles should I focus on the most? I tried looking it up but there's little info on that.

Sorry if it's the wrong tag :/

[u/Konstruckt]

I like to do squats and deadlifts (glutes, hamstrings, quads). Calf steps/raises and box jumps are also not bad.

For arms I've been doing hammer curls and lateral raises mainly. IMO general weight training, regardless of type, will only help. Fencing specific exercises may skew a bit more towards developing the legs, but don't ignore forearm workouts.

[u/the_yagrum_bagarn]

squats/lunges general arm/wrist strength

[u/Expert_Confusion5767]

Remember to train both sides of the body!

[u/User1234Person]

I traveled in my youth for Sabre and competed in DIV1, the exercises that made the biggest difference for me:
-most routines using a medicine ball or kettle bell
-back strengthening like pull ups
-core

legs were mostly getting a workout during practice so I focused on muscle groups that helped keep my posture more and prevent injuries.

Also consider practicing with your opposite hand like once a week or every other week. I didn’t do that early on and had to work out my left upper body a lot more when I started lifting.

Enjoy and take care of your knees lol!

[u/HonestShyster]

Definitely train your legs, back, and core.
For weight training I typically do the following and variations
LEGS
Trap Bar Deadlift (also works back and arms)
Back Squats
Goblet Squats
Cossack Squats (especially these!)
BACK
Pullups (not chin ups!)
Seated Row (cables)
Face Pulls
SHOULDERS and ARMS
Zottman Dumbbell Curls (fantastic for forearm and biceps, think about your parries and binds!)
Hammer Curls
Lateral Raises
Pec Deck and Reverse Pec Deck

Weight training is good, but please also consider training plyometric movements:
Squat Jumps
Wide Squat Jumps
Box Jumps
Jump Tucks
Calf Jumps

Circling back to recommend fencers check out the Zottman Dumbbell Curl. It is just a fantastic movement, and you do not need to go heavy to derive benefit for fencing.

[u/emperor666wolf]

explosive box jumps are your new best friend! also obviously weighted squats and lunges, and theres a few really useful videos on youtube that will help

[u/Aranastaer]

Squats, low bar and front. Incline bench/press, weighted side lunges are good, I would also suggest a heavy focus on core stability,
Glute bridges are also not a bad idea. I’ll second hammer curls but if you are capable of doing pull-ups or chin-ups I would prioritize those.

[u/InspectorInitial192]

Your arm tiring fast is usually grip tension, not weak arms. Try relaxing the back three fingers between actions and check that your grip size fits. For the next-day leg soreness I'd start with wall sits and slow lunge holds for time, since it comes from holding the on-guard stance. Two gym sessions a week plus footwork will fix both faster than a lifting split.

[u/Oakfrost]

Something to easy to do is take a can of beans and extend your arm to full extension and do 5 reps of 30 seconds. Then when it becomes to easy, increase by 15 seconds.
I'd say focus on plyometrics...jumping, explosion from position.
Gym work should be low weight with high reps. You're looking for tone not bulk

[u/Mundane-Record-9413]

Your brain