What I do at home when there is no piste, no weights, and no excuses. Épée bodies are unusual: powerful asymmetric legs, a stubbornly strong forearm on the weapon side, an iron core, and the ability to hold a deep half-squat for nine minutes without falling apart. None of that requires a gym.
This is a reference list, not a programmed week. Pick exercises from each section, train 3 to 4 times per week, and prioritise the footwork-conditioning block in the days closest to a bout.
(y-) Legs / Explosiveness
The lunge is the most demanding lower-body action in sport. Train the back-leg drive and the front-leg deceleration.
- Walking lunges (forward, reverse, lateral): 3 sets of 10 per leg. Vary direction every set.
- Bulgarian split squats: 3 sets of 8 per leg, rear foot on a chair. Brutal but specific.
- Jump squats: 3 sets of 8. Explode up, land soft. The back-leg drive of a lunge in vertical form.
- Wall sits in en garde: 3 holds of 60 seconds. Sit against a wall in fencing posture, weapon arm out.
- Single-leg calf raises: 3 sets of 15 per leg. Front-foot stability for the recovery.
(y-) Core / Anti-Rotation
Épée touches require the torso to stay rigid while the limbs move violently. Train the core to resist rotation, not just to create it.
- Plank: 3 holds of 60 seconds. The baseline.
- Side plank: 3 holds of 45 seconds per side. Asymmetric core endurance.
- Deadbug: 3 sets of 10 per side. Trains anti-rotation under leg movement.
- Hollow body hold: 3 holds of 30 seconds. Hips and shoulders off the floor.
- Pallof press (towel against doorframe): 3 sets of 10 per side. Anti-rotation against external load.
(y-) Posterior Chain / Pull
The back leg pushes the lunge; the back chain pulls you out of it. Most fencers under-train this.
- Single-leg Romanian deadlifts (bodyweight): 3 sets of 8 per leg. Hamstring and glute under balance demand.
- Glute bridges: 3 sets of 15. Add single-leg variations once 15 feels easy.
- Doorway rows (towel): 3 sets of 10. Loop a towel around a sturdy door handle, lean back, pull.
- Superman holds: 3 holds of 20 seconds. Lower back and posterior shoulder.
(y-) Footwork Conditioning
The closest thing to fencing without a partner. Do these in a hallway or any clear strip of floor.
- Advance-retreat ladders: 3 advances, 3 retreats, repeat for 90 seconds. Rest 30. Five rounds.
- Balestra-lunge intervals: 5 balestra-lunges, full recovery between each. Rest 60 seconds. Four sets.
- Lunge-recover-lunge: 10 reps per side. No pause between the recovery and the next lunge.
- Shadow fencing: 3-minute rounds against an imaginary opponent. Vary tempo, throw real attacks, recover real distance. Three rounds, 60-second rest between.
(y-) Weapon-Arm Grip
The forearm of your weapon hand will be the first thing to fail in a long bout. Most people skip this and pay for it in the eighth touch of a 15-point match.
- Wrist circles: 30 seconds each direction. Warm-up and finisher.
- Finger curls (bodyweight): hang a towel over a doorframe, grip with one hand, curl the fingers closed and open. 3 sets of 15.
- Towel squeezes: roll a hand towel into a tight tube, squeeze for 30 seconds, rest 30, repeat 5 times.
- Dead hangs: hang from any bar (a door pull-up bar works) for 30 seconds. 3 sets. Builds grip and decompresses the shoulder.
(y-) Putting It Together
A workable week:
| Day | Focus |
|---|---|
| Mon | Legs + Core |
| Tue | Footwork conditioning + Grip |
| Wed | Rest or light stretching |
| Thu | Posterior chain + Core |
| Fri | Footwork conditioning + Grip |
| Sat | Long shadow-fencing session (4-5 rounds) |
| Sun | Rest |
Or pick 2-3 sections per session and stack them. The point is consistency, not perfection.
Sources
- NSCA: Conditioning for Fencing
- USA Fencing Coaches: Off-Piste Training
- British Fencing: Athlete Development
- Body by Science (Doug McGuff) for the rest principles
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