Body Conditioning with The Longsword

[Jason Cheng]

Since there are longsword technique drills for implementing blocks, parries and cuts, and flowing from one posture to another during the movements of the weapon, are there instructions with step-by-step illustrations on conditioning or strengthening your body muscles with the longsword? This is to be a warm up exercise and not for developing a fighting technique.

[Brent Lambell]

Are you looking for historical or modern manuals? Off the top of my head, I do not know of any of either type. Scout the ARMA forum and essays online and you might get some answers there.

[Mark Driggs]

http://www.thearma.org/essays/fit/RennFit.htm
The above is a good historical resource on historical strength training and exercise.

As for me, just using a sword repeatedly in warmup and sparring for my first few weeks got me in condition for using a sword more effectively (you'll find out about muscles you may never thought you've had!).

Outside of wielding a sword, any high rep / low weight exercise regimen will do. I'm a fan of the Famer Burns workout myself.

[Jason Cheng]

http://www.thearma.org/essays/fit/RennFit.htm
The above is a good historical resource on historical strength training and exercise.

As for me, just using a sword repeatedly in warmup and sparring for my first few weeks got me in condition for using a sword more effectively (you'll find out about muscles you may never thought you've had!).

Outside of wielding a sword, any high rep / low weight exercise regimen will do. I'm a fan of the Famer Burns workout myself.

Thanks! I have just checked out this article and it is quite informative and instrumental. I will use it in my training.

[Byron Doyle]

Just working out with the sword works really well, but if you really want to crank it up, do it the Farmer Burns way:

http://www.sandowplus.co.uk/Competition/Burns/lessons/lesson01.htm

Very good workout. Just don't over-do it.

[Scott A. Richardson]

This isn't anything too fancy, but I've sometimes used a cross-training approach. For example, I practice stances, jump to push ups, practice strikes, do sit ups, do combinations, jump back to push ups, etc. Like I said, neither innovative nor original, but I find it works. You, of course, should develop it exactly for yourself however it suits you best.

[Stewart Sackett]

What I’ve read of medieval exercise describes the lifting & throwing of stones. Obviously this would be an easy thing to practice with stones even today. If someone were inclined to try & replicate the benefit of such exercises with modern athletic equipment then, based on my impression of the period texts, practicing Olympic lifts (for the lifting) & explosive medicine ball throwing routines (for the throwing) would seem appropriate.

Obviously that would not constitute a complete workout routine but it’s an idea, which always jumps out at me when reading about Medieval & Renaissance fitness.

[Brent Lambell]

I have recently incorporated burpees into my routine and although I hate them I can feel the benefits on my body. They incorporate a wide range of muscles and encourage an explosive-high-intensity workout which is great for martial arts. If you don't know what a burpee is then youtube it and try it out. I don't know if its just me, but when I saw the exercise I didn't think it was that tough but then I tried it and I realize the error of my ways. If you do them with good form and full effort, they are a great way to get the heart pumping at full speed.

I have also begun using a jump rope routine lately, I have heard its good for training quick and light feet as well as endurance if you can keep it up long enough. Has anyone else had success with the jump rope for WMA? I know many boxers swear by it so I'm giving it a shot but I want to know if any fencers have had success with it.

[John Farthing]

This topic has come up several times in the past. This time however, I feel I may have something worthwhile to contribute. The above linked article from the ARMA website dealing with various methods of developing and maintaining the type of physical fittness which our subject surely demands, mentions the practice in Germany of a pseudo-gymnastic regime known as 'Wandlaufen' (lit. Wall Running). I have attempted to research this further and sadly, there is very little information available. However, as best as I have been able to ascertain, while probably not quite as technical overall, 'Wandlaufen' seems to be very much akin to the modern urban practices of 'Parkour'.

That being said, I began to practice 'Parkour' as a supplemental physical conditioning program to my HEMA practice. Having been practicing 'Parkour' for roughly a month and a half now, I can tell you that the benefits and martial attributes which 'Parkour' seems to help cultivate are well worth the effort and long hours of practice! The benefits of Parkour which I have already noticed include but are not limited to: Improved balance and agility, spatial awareness, distance awarness and great whole body fittness conditioning based on Parkour's utilizing and developing musculature, cardio-vascular and plyometric conditioning, etc. The greatest things of all however, (in my opinion) is that there seems to be at least some historical precedence for this type of training (i.e.-'Wandlaufen') and, (who am I kidding?) it is incredibly FUN!

I hope this helps!

[Stacy Clifford]

Very interesting, I've been curious about Parkour for a while now. Where are you learning the how-to, do you practice with a group? For those unsure what Parkour is, watch the opening foot chase in the recent James Bond movie "Casino Royale." If I remember right, the guy being chased is one of the guys who originally created Parkour.

[John Farthing]

I hooked up with a local Parkour guy in my area, as well as utilizing many of the great tutorials available online. Furthermore, ARMA-SFL Study Group Leader Mike Cartier has taken up Parkour training with me as well. So has longtime ARMA-SFL member Tom Pancoast, we all find it beneficial in building attributes which 'carry over' into our HEMA training!

[Mike Cartier]

parkour is just like any discipline it requires great body awareness and there is technique to every aspect of it. Poor technique in Parkour/Free running / wandlaufen is corrected immediatly by injury.

John hit on most of the obvious benefits of parkour, increased conditioning, better cardio, better core strength, balance etc but there are a few much more important aspects of it which are directly applicable to Fencing.
Fear and footwork. the precision needed to successfully do parkour imporves footwork almost immediatly (at least it did for me).
The Fear mastering aspects of parkour are also i think directly applicable to fencing which requires a steady temperament and unflinching ability to face down danger.

For our purposes we stick to a more traditional Parkour than the more modern flashy free running stuff which you see in the movies.
Parkour was created by the french army and is a method of obstacle navigation using a philosphy dedicated to efficiency in movement.
The basic moves are simple vaults, jumps and other movements designed top efficiently and safely navigate obstacles. Keeping it more traditional is also much more safe than the rooftop jumping and somersalting escapades so often associated with free running. The last thing we want to do is injure ourselves and interupt the HEMA training.

Parkour information is available around the net in various forms but look for stuff on how to do the Monkey vaults, side vaults, high jumps, wall runs, under bars, palm spins and most importantly parkour philosophy.

lots of stuff on youtube too