heriot-watt university – Coach Kev's Fencing Blog

H.I.I.T for Fencing: Keeping fit in a small space with limited time!

It seems appropriate at this time when many of us are in lockdown to try and increase or maintain our fitness levels. A few years ago I was looking into the best way to do this at home. Tabata or H.I.I.T was suggested and trying these exercises worked (and still works) for me.

The Histoty of Tabata

High Intenstity Interval Training or Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Research was conducted on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasting for one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results were conclusive; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent!

In conclusion, high-intensity interval training had more impact on strength and conditioning.

How does H.I.I.T work?

Each exercise in a given workout lasts only three minutes, but it’s likely to be one of the longest three minutes you’ve ever endured. The structure of the program is as follows:

Work out hard for 20 seconds
Rest for 10 seconds
Complete 3 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete 3 sets. You can of course do more or less depending on your fitness levels.

H.I.I.T for fencing

The benefits of H.I.I.T for fencing are as follows:

Works both cardio and strength.
Takes almost no space.
Takes very little time.
The H.I.I.T exercises shown in the video work all body aspects.
You start off at your own level.
The sets and timing (3 mins) represent both rest and recovery periods in a bout.
It can be done with no equipment.

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. If you have more time and space you can combine them with agility ladder workouts or kettlebells.

H.I.I.T is great to get a quick workout if you’re short on time and you want to improve endurance and speed. It’s ideal when you can’t get to the gym!

Have a look at the video below. Leave comments and of course feel free to also subscribe to my YouTube channel “Learntofence”.

Heriot-Watt Uni Fencing Club: A year of change.

When I joined the Heriot-Watt Fencing Club as Head Coach in late October 2018 I was really looking forward to the challenge. When I had been at College in the early 1990s it had been one of the strongest clubs in Scotland and on a par in fencing terms with almost any Uni Team in the country. As I walked through the fabulous sports facility that is the Oriam (located just outside Edinburgh) I took in the other teams training. Netball, Handball, Basketball, the Strength and Conditioning and then on past the squash courts where the HWU and Scottish Squash Squad trained.

I reached Sports Hall 2 to find only a handful of students sitting about. They were thinking about getting their kit on and ‘having a bash’. It was clear that the club at that point, despite the efforts of some valiant young student fencers, had become a shadow of what it once was. It truly reminded me of the film ‘dodgeball’ and I stated so. We all realised we needed to do something to get the club back on a path to recovery and to where it once was.

The Oriam: An excellent performance sports facility

It was clear that a few things needed to change quickly. This wasn’t going to be instant but with determination from the Committee and a little help from me as Head Coach I was sure we could change the culture. For a start we needed to improve club communications and get more than just the handful of folks attending as was happening at that point. A real apathy had set in. We set out or plan for the next few semesters. The overall goal was to get the club and team up and running and for that plan to be solidified by the following season. Also, to attempt to implement an American collegiate training system on a Scottish budget. A few inspired individuals made up the new committee and became determined to change things. We did the following:

A new committee was voted in which was mobilised into action.
Communications, which had almost entirely disappeared, was improved both with the Sports Union and the larger fencing community.
A grant for new kit was sought from the Sports Union (the boxes along with most of the other kit were almost 20 years old). We sought an emergency grant on grounds of safety and development. (Thanks to the Sports Union).
Our new amourer (Chloe Fielding) swung into action and starting resolving issues relating to the other kit and training others to become Armourers.
The training sessions were formalised (with Wednesday especially being set aside for performance training).
The committee worked hard to gain new members for the 2019-2020 season and to also resolve some of the issues and misconceptions around membership requirements and costs.
We opened our doors to new community members, which also brought in stronger training partners for the team and the potential for another funding stream.
We strengthened our Internet and Social Media presence with a new website, Facebook and Instagram links.
In terms of coaching we had a clear coaching strategy which included bringing in another qualified coach (Paul Stanbridge) and ensuring that the senior and most experienced fencers became qualified also. (Ben Schuessler, the team captain, now also has a level 2 qualification.
We improved our links and integration with other clubs in Scotland (especially West Lothian Fencing Club) where I also coach.
We sought to strengthen our identity through a formal team uniform and tracksuit.

Jin, Chloe and Ben at the Sports Fair – Club Marketing!

So after all that hard work, how did the year go? You could say it was a good start.

We increased our membership. Not only that but our sessions were regularly attended by over 20 fencers. (Up from anything between 3 and 6).
All performances and results improved.
Our beginners, many of them had only started in September, benefitted from TGfU (Teaching Games For Understanding) including rhythmic footwork exercises and teaching fencing based on skills that they already had, as well as constraints led teaching. (More on that in my later blogs).
The culture of training changed. Not only were many training 3 times per week but they were also accompanying Ben to strength and conditioning sessions.
The results were improved and the team grew stronger. Especially between November 2019 and Feb 2020.
The club beginners took 1st and 3rd place in foil in the Scottish Student Sport beginners championships, along with 3rd in the Sabre and 5th in the epee. (A marked improvement on the previous year).
The club reached its silver qualification which meant it could qualify for most developed club and other awards.

Unfortunately, like many fencing clubs, Corona Virus cut all the training and other club activites short. We had, however, just managed to finish the Club vs Alumni match. So, as the team lined up in their club Yellow and Blue socks, the spectators drank their coffee and ate cake and the cameras rolled on the facebook live event we could all take some pride in how hard we had worked and how far we had come this year. The Alumni carried off the freshly made trophy but we aim to get stronger and bring it back next year. As Yazz said – “The only way is up!”

The Team for the Alumni Match – In Team Socks.

Who is Coach Kev?

Coach Kev – Thanks to Gav McMenemy for the photo!

I started fencing back in 1982 as soon as I got to my high school, Fraserburgh Academy at the age of 11. (I wanted to be a pirate). Thats where my school club in the North East of Scotland was situated. We were coached by Mr.Torrie who gave up all of his time for free as a volunteer to not only coach us, but to take us to competitions around Scotland. I have been hooked ever since and I am forever grateful for the time he spent running the club, carting us around and teaching us armoury.

So why have I created this blog or coach even?

I decided I wanted to give back to the sport after a reasonably successful fencing career having been Scottish Junior Champion, Scottish Collegiate Champion and a Youth and Senior Internationalist from 1986-1998. (I am lucky enough to still be involved as part of a very successful Scottish Veterans foil team now, who recently took gold at the Commonwealth Champs in Australia in 2018.)
I was lucky to have been able to do this. It’s not only a unique sport which keeps you fit and makes you think; but there are so many different aspects to it. First of all there are the 3 different weapons which are interesting in themselves. Then there is refereeing, coaching and technical aspects such as armoury (or repairing the kit). All of these things interest different groups and allow individuals within the sport to develop and follow their own path.
Another thing was the cameradery of a good club, the experience of competition, of being part of not only a club team, but a national team. I wanted to help give others that opportunity if I could.
I love coaching. The feedback you get back from seeing the progression of teams or individuals over time to the single dawning of a realisation as something just clicks in a childs mind is fantastic. Another fun thing is the excitement of when your club members (old or young) tell you they did X and it worked!
Being able to pass on my experience from many years of fencing and a few short (and intense) years of coaching is a joy. I am lucky to have great mentors who are providing new and interesting ways to accelerate learning. TBH, although I have fenced for over 30 years I am now just learning to fence.
Coaching is great. Just when you think you have learned a lot that you can pass on, more things (including new techniques and ideas) appear or your thoughts on things change through some experience. At the end of the day I don’t know how much I know, and I will never know how much more is out there – everything just keeps evolving.

Why I am a volunteer coach

The Heriot-Watt Unversity team 2019-2020

In some places fencing is an expensive sport. Especially when you get to a high level. In America especially clubs are generally expensive and the sport, although spreading is become more elite there. I am keen to spread fencing to as many people as possible. Thats the reason I don’t charge for lessons or for running the clubs I help coach at. This keeps the costs low and allows as diverse a group as possible to join in and experience what is a fantastic sport. It also gives many a level playing field they would not have as only the better off can afford private lessons. Of coure, any sport played at elite level costs money, mostly due to travel, accomodation and equipment costs.
As a registered, qualified coach who has experience of supporting national teams in all age groups, I hope to reduce the costs a little by standing by, what my first fencing coach did, and not charging for lessons.

So, this is why this blog exists. As part of an ever changing journey of discovery as I learn new things I aim to share them with the wider community. Take it or leave it – the choice is up to you, the reader. The last year has been an interesting learning curve and the next few blog posts will include my thoughts and experience on Games for learning, sub-contracting coaching, constraints based learning, data and video analysis and using technology for improvement. I do hope that the information I provide will be of use…or even start debate!

Coach Kev