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Research Corner

The Role of Consistency in Athletic Progress

In this edition's Research Corner, we explore the impact of short-term training interruptions—common during holiday travel—on athletic performance, and how maintaining minimal exercise can mitigate potential declines.

Understanding Detraining:
Detraining refers to the partial or complete loss of training-induced adaptations due to a reduction (or cessation) of training volume. Even short periods of inactivity lead to measurable declines in physiological and performance metrics.

In highly trained athletes, a 4-weak break in training leads to a variety of measurable physiological changes:

• Decrease in in maximal oxygen uptake (VO₂max) and blood volume

• Increased reliance on carbohydrate metabolism during exercise

• lowered glycogen level and lactate threshold

• Changes in muscle fibre cross-sectional area

• Reduced insulin sensitivity

Interestingly, even low-volume training can help mitigate the physiologic changes and may have other positive benefits. In other words, something is still better than nothing:

• 20-30 minutes of targeted exercise a few times per week can help maintain performance upon return.

• Skill-focused visualization or mental practice can prevent degradation of skill-based techniques.

• Continued physical activity (i.e working out) reduces risk of injury when returning to specific sport training.

The holidays don’t have to derail your progress—small efforts go a long way!

Mujika, I., Padilla, S. Detraining: Loss of Training-Induced Physiological and Performance Adaptations. Part I. Sports Med 30, 79–87 (2000). https://doi.org/10.2165/00007256-200030020-00002

tl,dr: Consistency is the cornerstone of athletic performance. Studies show that even short disruptions in training can lead to declines in strength, endurance, and skill when it comes to athletics. However, maintaining even a minimal routine during breaks can help you avoid setbacks and minimize the start-up struggle when you jump back into full training.

HEMA Hot Take: Adapting Training on the Go

When you're traveling, traditional fencing classes or sparring sessions might not be an option. Even for those of us travelling to a big city with a HEMA club, bringing your gear may not be a realistic option. Not getting classes in, however, doesn’t mean you have to bag training entirely!

With a little creativity and willing to adapt, you can find the time and space to train just about anywhere. The next time you travel, play with these solo training options:

• Drilling Footwork: Most footwork drills require little to no equipment and can even be done outside. Use your hotel room, an empty hallway, or take it outside to practice advancing, retreating, lunging, and quick directional changes.

• Travel-Friendly Conditioning: Forget the sword entirely. Pack resistance bands, jump rope, and athletic shoes to work on strength and cardio without the bulk. HINT: My on-demand HEMAFit classes make this a breeze!

• Shadow Fencing: Visualize your opponent and practice any techniques you’ve recently been working on in the space available. Focus on precision, flow, and timing. The process of mentally rehearsing techniques is a powerful memory aid, and it will keep everything fresh in your mind for when you return home. If you have a friend to practice with, try shadow fencing with a partner.

Successful training long term as an athlete is about adaptability. Treat holiday travel as a chance to practice under less-than-ideal conditions. If you care about your long-term progress, you owe it to yourself to make the most of the holidays!

Coach’s Corner: Holiday Lesson Planning

The holiday season can be frustrating for coaches as attendance in class becomes sporadic and planning for meaningful lessons increasingly difficult. Students often lose focus as holiday parties and other social commitments take precedence over HEMA.

Looking for some ways to keep students engaged through December? Here are some things to work with your fencers on that don’t require a lot of prep:

1. Goal Setting for the New Year:

   • Ask students to reflect on their progress this year, and set clear, actionable goals for the next season.

   • Bonus: Review the goals in a 1-on-1 with your students (this can be done in person, via email or zoom - whatever makes sense for you). Help students scale their goals appropriately whether its improving specific techniques, sparring with a new weapon, or competing in their first tournament.

   • Why it works: Asking students to think forward into 2025 will build enthusiasm for class and build focus into the New Year.

2. Solo Training Strategies

   • Lead an instructional class on how to train by yourself and effectively practice on your own. Give them specific ideas for drills and have them practice it in class.

   • Bonus: Ask students to keep a log of their training activities through the Holidays.

   • Why it works: Even advanced students often have no idea what to do when they’re on their own. Acting like practicing on your own is normal and expected (and showing them what to do) will greatly increase the chance they actually do something!

3. One-Off Weapons and Techniques

   • Pull out those fun, weird, and wacky plays and weapons! Explore those ‘miscelaneous’ plays with weird weapons, single-case uses, and odd histories. Discuss the history and context with it.

   • Why it works: Most of the fechtbuchs have some oddities that don’t fit in or flow as well with other lessons. When else do you bother to do them? Exploring these plays encourages students to read the books for themselves - plus, the students who miss class will be very jealous!

Health & Fitness Tips: Micro Workouts

The holidays can make finding time for training a challenge, but working out doesn’t have to take an hour. Enter the micro-workout: short, focused sessions that keep you active and maintain your conditioning without disrupting your schedule.

Why Micro-Workouts Work:

• Even 10-15 minutes of targeted activity can help maintain strength, mobility, and cardiovascular fitness.

• They’re easy to fit into a busy day, whether you’re at a hotel or visiting family.

• Consistency matters more than duration—short sessions can prevent the “all or nothing” mindset that leads to skipped workouts.

Quick Micro-Workout Ideas for Fencers:

1. Footwork Drills: Spend 10 minutes practicing advancing, retreating, and lunging with precision.

2. Core Activation: Perform a quick circuit of planks, bicycle crunches, and bird dogs to fire up your core.

3. Explosive Movements: Do 2-3 sets of jump squats, drop squats, or lunge jumps to keep your legs strong and powerful.

4. Stretching and Mobility: Dedicate 10 minutes to a flow focusing on hips, shoulders, and hamstrings.

No matter where you are or how busy your schedule gets, a micro-workout can keep you moving and connected to your fencing goals.

Conditioning Move of the Week

Assisted Plyo Kneel to Forward Lunge

This assisted version of the full Kneel to Forward Lunge is an intermediate-level exercise that helps build confidence and coordination for more explosive moves. This exercise requires lower body strength, balance, and coordination to rise off the floor and explode into a full lunge.

🎅 Holiday Packages: Give the Gift of Strength and Skill

This December, ask for the gift that inspires growth and confidence. Our personalized coaching and group training experiences both make for easy gift giving and are available as pre-wrapped holiday packages and gift certificates!

For more information or to purchase, visit our Holiday Gifting Page.

P.S. Don’t forget to forward this newsletter to a HEMA friend—it’s the perfect way to spread the word and grow our amazing community!