Rising Strong

Jump to a Section

• Research Corner

• HEMA Hot Take

• Coach's Corner

• Conditioning Move of the Week

• Upcoming Events

  • Wrapping It Up

Research Corner

Sudden increases in training volume and intensity are one of the biggest risk factors for both overuse and acute injuries—especially for those returning after time off or just starting out. But is there any hard and fast rule for what our bodies can actually handle? How come some people seem to be able to train at an insane level for months, and others change one small thing and are immediately dealing with injuries?

• The 10% Rule

  Traditionally fitness and conditioning coaches have espoused the “10% Rule”. This has been applied to everything from running to weightlifting to dance and team sports. Runners for instance are encouraged to keep distance increases under 10% per week, and similarly a jiu jitsu practitioner returning to the mat after injury may be told to increase rolling time by just 10% a week.

• THE TRUTH

  Each athlete has a ‘ceiling of safety’ in terms of training volume and intensity they can handle at any given moment. This ceiling is affected by a host of factors - what they’ve done recently, how seriously they’re taking their recovery, and what sort of state their body is in (i.e. tissue injury). The 10% rule covers a good portion of situations but there are definitely situations where an athlete’s threshold is significantly higher (OR LOWER) than 10%. Because it takes significant training experience and excellent communication between athlete and coach to judge whether or not the athlete can safely handle more than a 10% increase, this rule has and will likely remain a popular one for most return-to-sport situations.

Read More: Gabbett TJ. Debunking the myths about training load, injury and performance: empirical evidence, hot topics and recommendations for practitioners. Br J Sports Med. 2020 Jan;54(1):58-66. doi: 10.1136/bjsports-2018-099784. Epub 2018 Oct 26. PMID: 30366966

HEMA Hot Take: Why Starting Slow Wins the Race

For anyone who’s been waiting for the fall semester to end or making a big training New Year’s Resolution, it’s tempting to jump into high-intensity training, especially in Janaury when motivation is high. But more isn’t always better.

In fencing (both olympic and historical) big gains in technical progress comes from consistent, sustainable effort, not short bursts of training (often followed anyway by burnout or injury).

Here’s why pacing yourself matters:

• Movement Quality Always Beats Intensity: Don’t be “That guy” in the club. Just like your coach says - focus on form and mechanics in your drills and sparring and add on speed and intensity last. 10 correct, high quality reps will always beat 20 sloppy ones. With slower weaponplay you’ll build better habits, have more opportunity to think and plan a tactical response, and most importantly, you’ll reduce the chance of accidental injury.

• You Can’t Compare Your Start to Someone Else’s Middle: Whether you’re recovering from an injury or new to training, your journey is yours. Progression should match your current fitness level—not your long term aspirations.

  • Ask for a rest break or drop out of a drill when you need a breather

  • Pair yourself with a fencing partner that fits your training level and intensity

  • Sit out from sparring completely if you know you’ll be too tempted to overdo it. It’s much better than paying the price later.

• Recovery Days Aren’t Optional: Rest isn’t a break from training—it’s part of a high quality training program.

  • Include mobility work, light cardio, or active recovery on non-fencing days to keep your body healthy.

  • Schedule them in your calendar the same way you schedule HEMA training or other important events. Talk to your partner or family and make sure they know this time is important to you.

Coach’s Corner

Helping Fencers Return to Class After Injury
When a fencer is cleared by their doctor to return to training, the transition back into a full fencing class can feel overwhelming—both physically and mentally. As a coach, your role is to support their reintegration in a way that builds confidence while protecting their recovery.

Key Strategies for Coaches:

1. Offer Modifications:

   • Adjust drills to reduce intensity and/or work around limitations while still working on technique.

   • Example: Simplify footwork patterns or shorten sparring rounds to allow recovery without pushing too hard.

   • Focus feedback on precision and control rather than speed or power.

2. Pair Them with Skilled Partners:

   • Match returning fencers with experienced training partners who can guide them through drills safely. Keep them away from fencers you know have difficulty controlling their bodies or bladework.

   • Praise communication—partners should know when to slow down or adjust the tempo.

3. Focus on Fundamentals First:

   • Emphasize starting with foundational movements (e.g., guard transitions, blade work) before progressing to complex techniques or sparring.

   • Rebuild movement patterns and ensure good form before adding intensity.

4. Monitor Fatigue and Pain Levels:

   • Encourage the fencer to check in frequently about how they feel. Make it clear you won’t punish them for reporting pain or discomfort.

   • Be ready to modify or stop drills if fatigue or discomfort increases.

   • Be supportive if a fencer needs to sit out and encourage group comradery rather than osterization.

5. Celebrate Small Wins:

   • Returning to class is a huge step! Reinforce progress by highlighting improvements, no matter how small.

   • This helps boost confidence and keeps motivation high as they rebuild strength and skill.

   Key Takeaway for Coaches:
   Helping a fencer return to sport isn’t just about physical readiness—it’s about building trust in their body again. With smart modifications, supportive partners, and positive reinforcement, you can create a training environment that encourages recovery while preparing them for full-intensity fencing.

Health & Fitness Tips

Building Confidence in the Gym:
Starting a fitness routine at a commercial gym can feel intimidating—especially if you’ve never worked out before. Unlike starting at a fencing club where there’s clubmates and a coach to guide you, at the gym it can feel like you’re completely on your own.

1. Have a Plan.

   • Knowing exactly what exercises you’re doing makes it less stressful. Write down your workout beforehand or follow a program (like my private training clients do!) to stay focused.

2. Keep It Simple.

   • Focus on compound movements (like squats, lunges, and push-ups) that give you the most bang for your buck. If you’ve never used machines, it’s better to leave that stuff to the other gymgoers and stick to what you feel comfortable doing (like moves from HEMAFit!)

3. Track Your Wins.

   • Write down what you do so that you can keep track of progress.

   • Celebrate small victories, like adding weight to an exercise or holding a plank for a few extra seconds. These moments build momentum and confidence.

4. Ask for Help (WHEN YOU WANT IT)

   • If you’re unsure about form, don’t hesitate to ask a fitness professional. Proper guidance helps you avoid injury and feel more comfortable.

   • If someone comes up unsolicited to you and tries to correct your form (ladies, you know what i’m talking about), try to be polite but recognize they may OR MAY NOT know what they’re talking about. If they make you feel uncomfortable in any way - SPEAK UP!

Conditioning Move of the Week

Kneeling Quad Lean-Back / Reverse Nordic Curl

The kneeling quad lean-back isolates the quadriceps eccentrically, while improving hip flexor mobility and control—perfect for building stability in deep lunges and explosive movements.

Sprezzatura News & Events

P.S. Share this newsletter with a friend who’s ready to start their HEMA fitness journey—it’s always better with a partner!