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Injury Prevention Workbook Better Fencer
Injury Prevention Workbook Better Fencer
BETTERFENCER.COM
Each slide below contains information about the exercises described in the Better
Fencer injury prevention article
Use the Scheduler on the next page to track your exercise plan and measure
your progress (you can always print more or edit your own at
bit.ly/injurypreventionworksheet)
7. Anterior Plank
A weak core predisposes you to injury so strengthening your
abdominal muscles and core endurance are a vital part of your
training. Get into a pushup position, then lower yourself into a
plank by placing your elbows and forearms on the floor. Your
knees should be off the ground and your tailbone tucked
under. That’s it! This exercise will get more difficult the longer
you hold it.
8
8. Lateral Plank
Turn on your side with one elbow and forearm on the floor.
Push up into a plank with your body in a straight line,
balancing your weight between your elbow and forearm and
the side of your foot. The other arm can rest on your side or
be straight up in the air. Like the exercise above, it will be
easier when you start, but get more challenging the longer
you hold the position.
How often and how many?
Jeremy Summers recommends you do this every other day or 3 times per week. With the abdominal exercises (planks), Jeremy suggests you build up to
45 seconds for each lateral (side) plank and up to 2 mins per anterior
The actual number of sets and repetitions depends on your current fitness level. plank. Aim for a couple of sets.
If you haven’t done any strength training, start slow and use the first month to
build your base strength. Once you feel stronger, you can progress at your own Athletes with current low back pain should avoid these exercises until
pace. evaluated by their doctor.
How many? Ideally, you are performing each exercise until the final rep is very
difficult. This is the state when the muscle gets the maximum benefit. Depending Quick Look
on the number of reps you are doing, you are actually working on different
aspects of muscle development. When you are struggling to finish 12-15 of an Lower Body Exercises:
exercise, you are building strength. When doing 20-25 reps, you are building Begin at 2-3 sets of 12-15 reps → Work to 4-5 sets of 20-25 reps
more muscle endurance. The term “power” is often used to describe the ability
to execute explosive, athletically-related movements. One increases their Anterior Plank
“power” by using heavier weights and fewer reps. When it’s hard to finish 4-6 Work towards 120 seconds (approximately 2 sets)
reps with the appropriate weights, you are building your “power. Training power
is not something that’s important to do all year long and should be avoided in Lateral Plank
developing bodies. However, as you progress, consider incorporating this into Work towards 45 seconds (approximately 2 sets)
your routine, first under the supervision of a trained professional**.
General Info about Sets and Reps
4-6 reps = Training Power
A good goal for the lower body exercises is 2-3 sets of 12-15 reps for each 12-15 reps = Training Strength
exercise. If you are finding that easy, then first increase your number of reps to 20-25 reps = Training Muscle Endurance
20-25. When that becomes easy, begin adding additional sets to each exercise.
If you can do 4-5 sets of 20-25 repetitions, you are really kicking butt!
Bonus Exercises
Included here are additional exercises that can be done to support the key 8 exercises.
These are part of an overall hamstring rehab and injury prevention plan created by Director of Sports Medicine for USA Fencing,
Jeremy Summers, DC, L.Ac., ATC, DACBSP
Powered by Hep2go.com
Bonus Exercises
Included here are additional exercises that can be done to support the key 8 exercises.
These are part of an overall hamstring rehab and injury prevention plan created by Director of Sports Medicine for USA Fencing,
Jeremy Summers, DC, L.Ac., ATC, DACBSP
Powered by Hep2go.com
Bonus Exercises
Included here are additional exercises that can be done to support the key 8 exercises.
These are part of an overall hamstring rehab and injury prevention plan created by Director of Sports Medicine for USA Fencing,
Jeremy Summers, DC, L.Ac., ATC, DACBSP
Powered by Hep2go.com
Bonus Exercises
Included here are additional exercises that can be done to support the key 8 exercises.
These are part of an overall hamstring rehab and injury prevention plan created by Director of Sports Medicine for USA Fencing,
Jeremy Summers, DC, L.Ac., ATC, DACBSP
Powered by Hep2go.com