HEMA-Optimized Strength & Conditioning

HEMA Strength & Stability – Machine + Free-Weight Edition is a structured 3-day training program designed to build the physical foundation every sword fighter needs — combining modern strength training with sport-specific functionality.
This plan develops raw power, rotational stability, endurance, and joint resilience, ensuring your body moves as efficiently and forcefully as your weapon. By integrating free weights, machines, and controlled intensity, the program enhances performance while reducing injury risk — perfect for practitioners balancing gym work with sparring or technical practice.

Whether you train for competitive HEMA or historical swordsmanship, this program builds the strength to strike, the stability to defend, and the endurance to outlast any duel.

This program does not include cardio or practice sessions. These can and should be added according to your own personal schedule.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Seated Shoulder Press (Dumbbell)

Chest Press (Machine)

Face Pull

Bench Press (Dumbbell)

Lat Pulldown

Pallof Press

Chest Fly (Machine)

Leg Press

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Wood Chop

Leg Curl

Back Extension (Weighted)

Standing Calf Raise

Seated Row (Cable)

Single Arm Row (Dumbbell)

Hammer Curl (Dumbbell)

Kettlebell Swing

Shrug (Dumbbell)

One Arm Lateral Raise (Cable)

Abs Crunch (Machine)

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