SwordFit
Academie Duello’s SwordFit combines the ancient training techniques of the European Knight with modern athletic training to create a fitness program that exercises your mind and body. A 90-minute SwordFit program includes a vigorous workout of strength and cardio training for the whole body with stretching and straight-forward swordplay techniques designed to work your core, shoulders, back, arms, and legs.
SwordFit Advantage
SwordFit is an ideal program for developing:
- Endurance and agility.
- Grace, confidence, and mental focus.
- Explosive strength and speed.
- Core strength, balance, and stability.
- Symmetrical strength.
The following types of athletes and individuals should explore SwordFit:
- Runners, sprinters, cyclists, jumpers, soccer players, and other athletes engaged in lower-body centric sports.
- Players of raquet sports and stick sports such as hockey and lacrosse who need a form of whole body cross-training.
- Actors, dancers, and those who need to develop physical presence, focus, fitness, and can benefit directly from the knowledge of swordplay.
- Those seeking to get in shape, develop strength, agility, and mental fitness.
- Those who are bored of the gym and want to do something fun, exciting, and physically inspiring.
The Tools
The core tool of SwordFit is the medieval Longsword. The Longsword was the primary weapon of the Knight. It is basically a long, steel bar, held at the base in two hands. The weight and balance of the longsword make it an excellent tool for strengthening the shoulders, arms, and core, while the stances and posture of the system work the legs and buttocks.
Varying weights of sword are available for use. All of the SwordFit swords are blunted and are specially designed for safety and exercise while maintaining their authenticity and feel.
SwordFit also uses several other medieval weapons and training techniques including the Arming Sword, a shorter sword held in one hand, often combined with the shield, the quarterstaff, a long wooden pole whose techniques work the core, legs, and arms, and unarmed wrestling techniques that provide some of the most vigorous cardio and endurance training in the program.
Along with the medieval weapons, SwordFit employs modern training equipment such as medicine balls, free weights, and pull-up bars to help develop core strength and balance the body.
The Program
- 10 Minutes – Warm-Up and Dynamic Movement
- 10 Minutes – Technical Coaching
- 40 Minutes – The Circuit
- 10 Minutes – Calisthenics
- 20 Minutes – Stretching
Warm-Up and Dynamic Motion
Each session starts with jogging, skipping, and range-of-motion exercises that help prepare your body for the rigours of exercise and begin the cardio and fat burning aspect of the workout.
Technical Coaching
Each week at SwordFit focuses on a different weapon and skill-set. This keeps the workout mentally interesting and exercises the body in diverse ways, ideal for even and ongoing physical development.
The technical coaching portion will introduce you to the authentic medieval techniques and exercises you will be using for the rest of the session and will ensure that you are applying them properly and safely. For those who are passionate about the strength and diversity of swordplay, this section is ideal for immersing yourself in the technical side of what it means to train as a European Warrior.
The Circuit
The core of SwordFit is the training circuit. Each day employs a set of 5 different stations designed to give a balanced and engaging workout. Each station is visited for 3 minutes with a 40 second break in-between. Activities include pairs swordplay exercises, striking targets and sword bags, vigorous combat movement, weight training, and resistance training. The SwordFit coaches provide a helpful, motivating environment and assist you to perform exercises correctly and at the right level to challenge you at your personal fitness level whether you are a beginner or a hardcore athlete.
A Sample Circuit
Exchanging Blows: Facing a partner with a mask, protective equipment, and a sword, you strike to your partner, block their blow, and strike again. This exercise combines the strength training of swinging the sword, with resistance training, cardio fitness, and agility training.
Medicine Ball: 50 throws sitting with the legs extended and raised, 50 throws from the belly, and 100 rotation-passes of the 8 – 12lb medicine ball. This exercise works the core to build stability and strength.
Sword Swing: Swinging the sword through a series of cuts while moving the length of the training space. This exercise is technically engaging and physically demanding. Work your shoulders, back, abs, legs, and thighs.
The Pell: This swordplay target has been employed for thousands of years. Strike the target rapidly and forcefully to develop endurance, explosive strength, and speed.
The Pin: On all fours, use wrestling skill to prevent your partner from standing. This exercise is physically demanding for the pinned and the pinner.
Calisthenics
Following the circuit, students gather in a circle for three final rounds of calisthenics. Each round includes six 30 second exercises including push-ups, sit-ups, standing run, swoops, and other favourites. This vigorous conclusion to the exercises creates the highest physical payoff in fat burning, strength building, and endurance development.
Stretching
The final 20 minutes of the program focus on elongating your muscles and increasing your range of motion to create a strong and limber body. Stretching exercises work at the flexibility level of each student. Within a few short months you will see a noticeable increase in both your strength and flexibility.
Joining the Program
SwordFit can be joined at anytime and requires no swordplay knowledge or athletic ability. Members of the program start at all levels of physical ability, from those who have never done any formal physical activity to professional athletes.
At the start of each month a formal fitness assessment will help you identify your current fitness level and allow you to set your personal goals within the program. Our coaches are fitness experts who will work with you to set goals that are challenging yet achievable. We will also help you combine your work in the SwordFit program into your overall training and athletic regime.
Come out and try out a SwordFit session on us to see how this dynamic, full-body workout will benefit your health and confidence.
Schedule
SwordFit currently runs Monday to Thursday from 6:30pm to 8:00pm.
Introductory Special
$90 per month for the first six months! Come in and try a week of SwordFit on us and see the results!
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