The structure of a session depends on its purpose, the group’s level, and the current stage of training. Not every block needs to be included in every session: normally, one primary and one supporting objective are selected, and the session is built around them. Training may follow microcycles and macrocycles: for example, every second Tuesday may be devoted entirely to unarmed combat, one session each month may focus exclusively on sparring, and every spring we prepare a separate group for demonstrations.
Before training, the instructor checks whether participants have any injuries or limitations, assesses their general condition, and adapts the load if necessary.
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01
Meditation
Held at the beginning of training after the opening ritual. The purpose is to step away from everyday distractions, shift attention to the session, assess your condition, prepare for work, and formulate a personal objective for the session. All distracting thoughts stay outside the training hall.
Meditation may be accompanied by brief breathing practices.
This part concludes with the instructor’s opening remarks: the session theme, the criterion for success, and organizational details.
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02
Warm-up
A warm-up is especially important in cold weather, when training takes place early in the morning, or when tight muscles need attention. It gradually raises body temperature, restores the mobility required for the session, activates the muscles, and brings movement speed and range toward working levels.
At the end of the warm-up, we allow five minutes for each participant to prepare any areas that still need additional attention.
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03
Pre-stretching
Brief, relaxed stretching is used only when a particular technique requires more range of motion. Prolonged static stretching before speed work may temporarily reduce strength performance.
Pre-stretching also serves primarily as a short break before the following stages.
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04
Sword warm-up
Circular movements and figure eights are among the first exercises a beginner should learn. Besides their practical application, including understanding the “Flow of the Force” principle and the form of the same name, these exercises prepare the hands and forearms for work and develop coordination, grip control, and control of the blade plane.
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05
Strike basics
We review and practice strikes and blocks, learning new ones when necessary. We refine technique into a stable yet adaptable skill: strikes should remain technically sound in any situation. Variable practice that resembles the real task transfers to sparring better than repeatedly practicing a single form.
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06
Special exercises
From this point onward, a session may include additional blocks: precision work, unarmed combat, stances, acrobatics, or technique combinations. These may be individual exercises distributed throughout the session or a separate themed training session.
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07
Partner work
The format depends on the group’s level: simple predictable combinations, more complex variations, exercises triggered by a signal or the partner’s action, and conditioned or free sparring.
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08
Physical conditioning
As a rule, the strength block is not placed at the beginning of the session, as this would leave insufficient energy for technical work. At the end of the session, the muscles can be “finished off” with targeted exercises for a fencer’s physical preparation.
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09
Cool-down
The cool-down is optional: it consists of light, partly aerobic and stretching exercises that gradually reduce the load and pace of the session.
The “Flow of the Force” form is particularly appropriate here: tired muscles naturally seek more energy-efficient movement, while an overloaded mind relaxes and “stops thinking.”
Relaxed stretching within a comfortable range may be performed when needed.
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10
Meditation
A brief meditation or breathing exercise. The purpose is relaxation and rest.
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11
Theory session
After the closing ritual and changing into dry clothes, instructors and students have a conversation, often over tea. We answer questions, clarify specific points, and discuss the technical, theoretical, and philosophical aspects of Martial Arts. This is one of the most important parts of training.