Strength & Steel
HEMA STRENGTH & CONDITIONING
Strength & Steel is a progressive training programme built specifically for HEMA fencers.
You already spend hours developing your technique, drilling, and sparring. Your gym training should have a purpose too.
Strength & Steel takes the guesswork out of physical preparation with three structured workouts each week, designed to complement your fencing and progressively develop your strength, power, speed, and athleticism.
Train like an athlete. Fight like a fencer.
Forget the Muscle Magazine Training Plan
General strength training can absolutely make you stronger. But HEMA asks you to do more than produce force slowly in predictable positions.
Historical fencing involves rapid acceleration and deceleration, explosive actions, multidirectional movement, and repeated efforts throughout training and competition. Your strength training programme should build a broad athletic foundation that supports those demands.
Strength & Steel combines traditional resistance training with power, jumping, agility, unilateral training, and conditioning. Training progresses through planned cycles, so you're not simply collecting workouts. Instead, you're following a programme designed to develop over time.
You don't need a specialist facility, either. A full gym gives you more options, but the programme is designed around equipment available in a basic home gym setup.
Who this Program is For
Strength & Steel is designed for HEMA fencers who already have some strength training experience and want a structured programme to complement their fencing.
This program is a good fit for you if:
✔️ You are comfortable using free weights on your own
✔️ You are free from injury limiting your ability to train
✔️ You have 3 days a week to train outside of HEMA
✔️You are ready to move from “just working out” to training with intent
Are you brand new to working out? You may be a better fit for HEMAFIT, our all-level HEMA fitness video programme.
How this HEMA Strength Training Programme Works
✅ 3 workouts a week, structured to fit alongside regular HEMA training.
✅ Progressive programming: training develops through planned cycles rather than disconnected workouts.
✅ Train on your schedule: complete each session at home or in your gym.
✅ App-based delivery: workouts, exercise instructions, and training tracking all in our custom App
✅ Optional 1-to-1 support: members receive reduced pricing for individual coaching sessions
✅ Knowledge Base: Includes access to the subscription-only Sprezzatura substack with additional training info and resources
"If you want a rigorous program backed by science and deep experience with HEMA, this is who you want to train with!"
Violet C.
Frequently asked questions
