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Australian Academy of Fencing | Swashbucklers' | En-Garde! Fencing |
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The following article is taken from the Physiological Fencing Training Program of En Garde! The serious fencers' training diary. Periodically we will post a different sport-specific fencing training program from this diary. The diary is on sale now. Click on Shop to purchase.
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En
Garde! |
The serious fencers' training diary Maître Gary Worsfield |
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PHYSIOLOGICAL FENCING TRAINING |
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CONDITIONING FENCING SPECIFIC ENERGY SYSTEMS
Aerobic
Continuous Training
Start by
developing an aerobic base. Aerobic continuous training is recommended
to improve the central transport capacity through stimulation of
adaptive changes in the heart muscle itself. Studies have shown that
continuous training (compared to interval training) results in greater
heart rate reduction during performance of sub-maximal exercise.
Training should
be at an intensity of approximately 75% of V02 max (volume of oxygen
uptake) and involve as large a muscle mass as possible. Cross-country
skiing, running, cycling, jogging and swimming are good examples. The
mode of training is not critical in terms of specificity to fencing
since the training effect on the heart function is, for the most part,
transferable to the use of different muscle groups. There is a belief
that due to the fine neuromuscular co-ordination required with the
fencing specific reflexes, swimming, with the water acting as a form of
resistance, can detrimentally effect this co-ordination and the timing
of reflexes. If the athlete does decide to use swimming to develop
their aerobic base, it would be recommended not to schedule this
training prior to a fencing session. After a fencing training session
would be more appropriate, or on alternate days to your fencing specific
training.
Increasing the
duration of the activity rather than the intensity is more important.
Increasing duration of aerobic continuous exercise and hence, the total
volume of work, yields increasing benefits and enhances ability to
perform long-duration work at a high level relative to V02 max by
reducing lactic acid production. The Aerofit exercise machine is a
system that has almost no resistance and exercises maximal muscle mass.
Developing the
benefits of aerobic continuous training requires a frequency of 3 to 4
times per week, thus with the training objective of improvement in the
central component of oxygen delivery, aerobic continuous training should
be done in the pre-season. Maintaining the gains related to oxygen
transport can be achieved through 2 sessions per week. An aerobic
continuous maintenance program should continue into the competitive
season. |
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AEROBIC
CONTINUOUS MONITORING
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Date Last Modified: 12 Mar 2009 |
