Competitive fencers looking to improve explosive lunge distance, correct lead-leg dominance, and enhance ankle stability for rapid directional changes.
Estimated Daily Calories
2800 kcal
Protein Target
"Prioritize eccentric control in the lead leg during lunges to prevent knee valgus, and use unilateral loading to address the inherent side-to-side strength imbalance common in fencers."
Focus on unilateral training where the non-dominant side performs 20% more volume, and incorporate isometric holds to build stability in the weaker limb.
Increased ankle stiffness allows for faster force transfer into the floor, enabling quicker recovery from a lunge and more explosive changes of direction.
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