In order to assist both athletes and coaches in their session and competition preparations, MPA has developed training programs that can be used to develop fitness.

If you have any questions or feedback regarding these programs, please contact Pathways and Performance Director Hannah Every-Hall via email:


This training program is a very ‘general’ program, and may not suit your individual needs or requirements. It is provided to give you an example of how to structure your training program. You need to approach this program with great flexibility with regards to timings and structure (your fencing or swimming sessions may be set to specific days, which are not flexible, you may also have other commitments). You may need to juggles commitments as required. 

But volumes and frequency are a guide for you to understand training principles and gradually build towards, follow, or push further if you have done more than this.  

Remember the 10% rule. You do not want to overload your ‘whole’ program by more than 10% in one week, and every 4-5 weeks, you need an easy (maintenance) week to recover, so you can push / overload again. 


Training consistency can be measured by how many training sessions have been completed as per your plan over the last 90 days (45 days for those U15) . Aiming for 90% completion rate. Noting that you are better off starting conservatively and building consistently, than flying and dying. 

Remembering the key dates (State Championships, Camps, National Championshisp) along the way.


12-Week Nationals Preparation Training Program

ABOUT: Developed by MPA’s Sport Science Consultant Dane Jessen, the program is aimed to assist all athletes with their preparation for the National Championships.

The first few weeks start off at a relatively light intensity and will build slightly, volume is the main thing that will increase across the first 4 weeks (ie. number of training sessions will increase opposed to the intensity of sessions). The plan starts with relatively low intensity, but don’t worry, there is lots of intensity to come in the second half of the program. It’s very important not to go too hard early, make sure to take into account the suggested RPE’s for every session.

General Four-Week Training Program