Fencing is a high intensity, intermittent sport and therefore requires the ability to produce energy for explosive movements such as lunging, as well as to be able.
Energetics of epee fencing
Fencing is a high intensity, intermittent sport and therefore requires the ability to produce energy for explosive movements such as lunging, as well as to be able to recover quickly in order to repeat these movements throughout a fight and also throughout a competition. This can make fitness training for fencing quite interesting. In an epee poule fight which can last up to 3 minutes of fencing time, there can be a number of breaks for instance when a point is scored allowing the fencer time to rest. Knowing the amount of activity within the three minutes as well as the average rest times could help with specific training protocols for fencers. Achieving greater understanding of the movement analysis of direct elimination fights could also help with specific training protocols. With this in mind Pete Rome, Kim Gregory, Mike Price, Jonathan Sinclair and Lindsay Bottoms undertook a research study examining the movement analysis of a simulated epee fencing competition. Eight male epee fencers took part in a simulated epee fencing competition consisting of 6 fights to 5 hits to represent the first round of a competition, then after a break as in competition a further 8 direct elimination fights were undertaken to simulate reaching the final from the last 128 of a competition. Throughout all of these fights their heart rate was monitored as well as their perception of fatigue of their legs, sword arm and overall body fatigue. Video analysis of all the fights allowed the work to rest ratio, as well as the number of simple attacks and the number of retreats by the fencers to be established. The study results demonstrated that the average length of a poule fight was 2min with a work to rest ratio of 9:8s. Within this time frame a fencer extended their arm 2-3 occasions for every point and performed at least one lunge. Once in every two points they retreated along the piste. During the direct elimination fights the average duration of a fight was 5min30s with a work to rest ratio of 11s:10s. The intensity at which the fencing was undertaken was on average between 75-95% of the fencers’ maximal heart rate. So what information can we take away from this data for general conditioning training for epee fencing? Specific training to increase explosive power must be undertaken to improve lunging performance. This can be done through the use of a strength and conditioning programme at first with no resistance and gradually increasing in a stepwise manner with the use of external resistance such as weights. More importantly, to improve performance in poule fights training should be targeted between 2 and 3 minutes with a work to rest of 9:8s. Training exercises should be done at an intensity of between 75 and 95% maximal heart rate with maximal heart rate being reached on occasions. This type of exercise will cause a burning sensation in the legs due to a build up of lactic acid. However, the more you practice, the more efficient your body will get at metabolising and removing the lactic acid. Don’t forget, you do not just perform one poule fight, so consider structuring your training as though you are completing the first round of a competition. For direct elimination fight training,
adjusting your work to rest ratio to 11:10s and increasing the total duration to 56 minutes may be more likely to impact performance in the longer term. Training drills commonly tend to focus on fencing specific footwork but for variety sprinting or skipping would also develop the correct fitness for fencing. To help improve your fencing training and competition performances think about structuring your training around these intensities and durations. Often at fencing training, fights are rushed and points are a lot quicker than in competition so take your time and provide scenarios where you can only score hits after a certain time period. By Lindsay Bottoms, Kim Gregory, Mike Price, Peter Rome and Jonathan Sinclair.
