Signature Group Experience
🤔 Bored with club fencing practices and not sure how to improve?
😔 Wishing you had a sense of direction in your training?
😑 Frustrated trying to motivate yourself to work out and not getting anywhere?
It's time to rethink your training and conditioning.
ACCELERATE WITH A GROUP
The C.O.R.E Experience
Train, Thrive, and Transform as a Team
Group Zoom Workouts
Twice weekly conditioning sessions will develop your stamina, agility, and strength for fencing
Coach's Corner
Get help and learn at Live Weekly Office Hours with Coach Liz
Skill Workshops
Improve your mental game with live sports psychology and mental performance workshops
Program Development
Track your progress over time and create your personalized training program with the help of a coach
METHODOLOGY
The Complete Fencer
Our 5 Pillars of Conditioning & Wellness that we want every fencing athlete to master.
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Programming - Putting together your training program outside of fencing practice. The what, when, and why of strength and conditioning work.
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Movement - Your aerobic and anaerobic fitness. Can you go all out at the right time, or do you wear out halfway through your competition?
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Mobility and Stability - Moving through a safe range of motion without restriction and avoiding movement patterns that put joints at risk
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Mental Performance - Greater focus and awareness, emotional regulation, and tools for an elite mindset.
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Recovery - How you bounce back and prevent injury. Taking care of your body with high quality sleep, nutrition, and soft tissue regeneration methods.
FIND YOUR PATH
What's Your Goal?
We have content tailored to all levels of competitive and non-competitive fencers
Highly Competitive Fencer working to master an elite mindset, peak conditioning and performing under pressure when it counts.
Health-Minded indivdual looking to make lifestyle changes and develop a solid training regimen to lose weight, become more agile, and fence at a higher level.
Aspiring Athlete wanting to learn how to train their body to handle higher intensity training and stay injury-free
Coaches looking to help all types of fencers develop the training, recovery, and mindset skills to thrive in their program
GUIDED GROUP TRAINING
⚔ C.O.R.E. ⚔
Join like-minded fencers for a 13-week guided conditioning program as you learn about the tenets of elite performance and how to build a well-rounded training program that suits you.
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Online Group Workouts with Coach Liz to keep you motivated from week to week
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Educational Modules breaking down advanced concepts within all 5 Pillars of our Conditioning Method
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Skills Workshops to work through content together and think critically about your training
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Learn and Train when it fits your lifestyle with replays of missed live content
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Get Help from your Coach at Weekly Q&A Sessions and private consultations
BONUS!
Each C.O.R.E. athlete receives two private consultations with coach Liz as a part of their program experience:
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Private Onboarding Session
Meet with your coach 1 on 1 during a private goal-setting session at the start of your program. Get questions answered and get prepared for your 13 weeks of training.
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Program Design Session
Meet with your coach for a final check in upon graduating from the C.O.R.E. program. Create a plan for the next independent phase of your training for continued success.
No Shortcuts Here
If you're serious about your fencing art, investing in this program will get you MUCH closer to your goals than buying yet another sword or pair of sub-par gloves! We are not a gym membership or gimmicky workout device. This is about learning and applying real strategies used by elite athletes all over the world.
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Created For Fencers, By a Fencer
My mission is to help historical fencers be healthier, happier, and better at what they do. It's a win for everyone.
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MD Verified
Few fitness or conditioning programs can say that they have been vetted and designed by a fellowship-trained Sports Medicine doctor (and fencer, and conditioning coach, and HEMA coach).
1-on-1 Private Training
Upgrade your experience with personal training. Work personally with your coach to set individualized fitness goals and plan a path to success.
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Custom Full-Body Conditioning
Take the guesswork out of what to do when you're at the gym. Fully customized workouts delivered to your smartphone each week make training a breeze.
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Workout with Accountability
Track progress with weight, rep, and duration tracking. Meet with your coach to review feedback and work through challenges together.
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Full Nutrition Programming
OPTIONAL: Add a complete week by week nutrition plan to further accelerate your progress towards those big health and fitness goals.
START YOUR JOURNEY
Join the Team
13-week C.O.R.E. Program for Sports Performance
Next Start Date: April 6, 2025
Fill out an application to join our community of C.O.R.E. athletes:
Got Questions? We Have Answers.
Frequently Asked Questions
Can I participate with ongoing fitness limitations?
Provided you are healthy enough to elevate your heart rate and work out, then yes. This program is just as ideal for fencers coming back from injury or long break and veteran fencers as it is for top-conditioned competitors, because it is designed to meet you at your current level of activity and go from there.
Do I need to be in a specific timezone?
Coach Liz is currently based in the USA but works with athletes from all over the world. All live sessions are recorded so that you can watch the replay and participate at the time that works for you.
How much time do I need?
Fencers should plan to invest 1-2 hours a week into the Lance modules in addition to the scheduled group training sessions. Each module includes videos, reading, and guided exercises to help you apply our concepts to your own health and training. You will have 1 module to complete per week, so that you can focus on its content and implement lasting, successful change.
I don't do HEMA or olympic fencing, can I still use your program?
Yes - we support fencers of ALL disciplines including MOF (modern olympic fencing), SCA, independent WMA groups, kendo and more. If you spar or compete with a weapon in your hand, you can benefit from this program.
Do I need specialized fitness equipment?
No. Fencers with access to a home or community gym will have a wider range of options for solo conditioning work, but all group workouts are bodyweight-only and need only a pair of athletic shoes and an open area in your home. For strengthening with minimal home equipment, Coach Liz recommends fitness mini-bands like these.
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