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Research Corner

Periodization is the planned manipulation of training variables (load, sets, and repetitions) into specific phases order to maximize training adaptations and to prevent the onset of overtraining syndrome. Instead of training at the same intensity week-in, week-out year-round, periodization divides athletic training into specific cycles, each with its own focus—such as improving endurance or increasing strength.

Why is periodization important? In short, changes in volume, load, and intensity are thought to be required for an athlete’s neuromuscular system to be stimulated towards growth and adaption. Simultaneously however there is an greater physical, mental, and metabolic cost of recovery when these variables are increased. Push too hard for too long, and you not only lose energy and power in your fencing but open yourself up to serious injury. By instead alternating between gradually increasing load, volume, or intensity and then backing off, the neuromuscular adaptions can occur without the physiological cost becoming too great for the body to handle. Classically, strength training literature describes periodization is needed for both maximal gains in strength or performance, as well long-term injury prevention.

Lorenz DS Reiman MP Walker JC. Periodization: Current review and suggested implementation for athletic rehabilitation. Sports Health. 2010;2(6):509‐518.

HEMA Hot Take: Periodization in Action

When we think about how to incorporate periodization into training, we typically think about three different types:

1. Macrocycles (The Big Picture): The full year’s plan taking into account all competitions and events. Within the entire year, there should be times for recovery (such as after a major competition or over the holidays), times for ramping up training, and peaks around big fencing events. Compete frequently? Think about which 2-4 competitions are the most important for you and plan around those.

2. Mesocycles (6-12 Weeks): Focused blocks of training with specific goals in mind, like improving speed, preparing for a major competition, or developing technique with a specific weapon. Volume and intensity will fluctuate over the course of the cycle and peak at the end. Training during the mesocycle will all be tailored towards this specific goal.

3. Minicycles (Weekly Plans): Weekly workout and training plan aimed at the goal of the mesocycle. Training should be divided up throughout the week with ample rest and recovery time also built in.

Example for HEMA:

• Macrocycle: Training year focused on 3 major competitions in March, June, and your own school’s local fencing competition in the fall.

• Mesocycles: Matches the different weapons being competed at each competition and your fitness level. For instance, 1st winter Mesocycle focuses on getting back in shape after the holidays, then upper body strength for saber.

• Minicycles: HEMA training on Tues and Sat, cardio conditioning on Wed and Sun, strength and power training on Mon and Thurs. Rest day Friday.

Coach’s Corner

Great coaches don’t leave their athletes’ progress to chance—they plan it.

Start your training year out by getting you and your athletes aligned towards long-term goals. Meet individually or work with fencers 1:1 to understand and set goals together for the fencing year. Remember, goals don’t need to be competitive. Even raw beginners or those who fence ‘purely for fun’ can benefit from intentional goalsetting.

Here are some ideas for non-competitive beginner-friendly goals:

• Class Attendance: Make 80% of classes per month or training cycle

• Sparring Volume: Spar at least once a week, or spar X number of people per month, or with X different weapons.

• New Friends: Attend X local fencing events and free-spar X new people.

• Weapon System: Learn or memorize the fundamental tenets of a new weapon system.

• Reading and Research: Pick a Fechtbuch and work through it cover to cover. (Hint: running a “book club” is a great way to do this!)

Once you know what athletes are working towards, it’s much easier to begin thinking about periodization to help plan the how. The roadmap may look different from fencer to fencer, but having an understanding of their goals will help you help you push your students to reach big goals without burning out.

Health & Fitness Tips

The SWORD Framework for Goal-Setting

I developed the SWORD Framework to help fencers set better goals and stick with them. This week, sit down and create some SWORD goals for yourself for 2025.

A SWORD goal should be all of the following:

S – Specific: Defines your goal clearly. Instead of “get better at fencing,” try “increase my HEMA rating by 100 by December”

W – Worthy: Make sure your goal is meaningful and important to you. Does it align with your values and priorities? Is it something you actually want to invest significant time into?

O – Objective: Your goal should be measurable and trackable. What benchmarks will tell you you're making progress?

R – Relevant: Focus on goals that support your larger vision as a fencer or athlete. Is this goal tied to your long-term wishes and dreams for your fencing?

D – Daring: Your goal should legitimately challenge you. It should be exciting to think about and work towards. Push yourself beyond your comfort zone, but keep it realistic.

Example complete SWORD Goal:
“I will increase my fencing endurance by improving my 1-mile run time by 30 seconds by the end of April. I’ll run 2-3 times per week, track my times, and test myself every 6 weeks.”

Conditioning Move of the Week

Side Plank Lateral Raise

The side plank lateral raise combines anti-rotation core stability with shoulder strength and mobility, making it an excellent exercise for both one and two-handed weapon fencers. This move particularly targets the obliques, which are essential but often under-developed in recreational fencers. It also challenges your shoulder endurance and control - even with a light weight, you'll likely feel it!

Upcoming Events

🔥 Group Coaching Program: Starts Next Monday—January 6!

Ready to start 2025 with purpose and progress? My 12-week group coaching program kicks off Monday, January 6—and there’s still time to join!

Who’s it for?

• Fencers looking to add structure to their HEMA training, set and reach big goals, and improve their strength, endurance, and agility in 2025.

• Coaches who want to improve their conditioning knowledge and bring better programming to their students.

• Anyone ready to get stronger, faster, and more confident in their movement—no matter where you’re starting from.

What’s included?

• Twice Weekly live workouts designed specifically for historical fencers.

• Educational programming on the tenets of sports performance for fencers

• Expert guidance and accountability in a supportive community.

📅 Start Date: Monday, January 6
🕒 Sign-Up Deadline: Sunday, January 5

REGISTER INTEREST

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