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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: 10 Feb 2008 |
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