Female HEMA practitioners looking to improve their swordplay performance, endurance, and injury prevention through targeted functional fitness.
Estimated Daily Calories
2200 kcal
Protein Target
"Prioritize eccentric shoulder strengthening and grip endurance to handle heavy steel longswords without compromising joint health during long sparring sessions."
HEMA involves high-intensity bursts followed by static waiting, often in heavy protective gear. This creates unique metabolic demands, requiring a focus on glycogen replenishment and joint-specific mobility.
A hybrid approach is best. You need explosive power for lunges and strikes, but also muscular endurance to maintain proper form and guard position throughout a full tournament day.
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