Unconventional and inventive, Miles Chamley-Watson is a larger-than-life figure in the insular world of fencing. “My style is different,” he says. “I don’t try to be in this little box or to fit in. Because why? It’s boring.” He stands 6’5”, has walked the runway for Tommy Hilfiger and has a signature fencing move named after him. Chamley-Watson also boasts an impressive longevity; he won a Junior Olympic title at age 13 and today, at 34, remains among the world’s best. “It’s hard to go to practice every day for 20 years,” he says. “But it’s also cool, because you can always learn and you can always get better.”
While Chamley-Watson spends three hours each day in the gym before heading to fencing practice, he attributes his durability in the sport to something different altogether. “Everyone gets physically good,” he says. “It’s easy to pick up weights. It’s not hard. But to really have the mental strength, that’s what separates the best from the legendary.” He tries to make his training as difficult as possible. That way, competition feels easy. And he brings a fearless approach to his matches.
Miles Chamley-Watson training at the Red Bull Athlete Performance Center.
© MARÍA JOSÉ GOVEA
Chamley-Watson on fencing: “The pressure is a privilege.”
© MARÍA JOSÉ GOVEA
This spring, Chamley-Watson faces a significant test of that mental strength, as he’ll compete in a series of high-stakes matches, with a trip to Paris potentially on the line. He thrives on that kind of intensity. “The pressure is a privilege,” he says. “I have nothing left to prove, but a lot to accomplish.” With its mix of physical effort and tactical thinking, fencing is an unpredictable sport, and Chamley-Watson never quite knows how a match will go for him. “There’s no rhyme or reason to the sport,” he says. “You can train every day—and you might lose. I try to take it all as it comes.”
When he needs motivation, Chamley-Watson thinks of the kids who are out there watching his career and who may not yet have found a place where they fit in. “I was a bad kid growing up and I actually got into fencing as punishment.” The sport saved him and gave him direction. “I’m super ADHD and I couldn’t sit still,” he says. Once given somewhere to focus his energy, Chamley-Watson found success. “I want to inspire new generations of kids and show them that they can be the best at whatever they want.” It also doesn’t hurt that he enjoys the training process, even at its most grinding and tedious. “It makes me want to go to practice with a smile on my face.”
Chamley-Watson trains at the APC in addition to his fencing practice.
© MARÍA JOSÉ GOVEA
I want to be strong but also flexible.
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READY TO EXPLODE
Fencing bouts involve short, intense bursts of action followed by brief periods of recovery, and they can last anywhere from 20 to 30 minutes. His daily gym training emphasizes explosive efforts like power cleans and medicine ball throws. “I don’t want to be too big,” he says. “I want to be strong, but also flexible.” He also does sprints on an exercise bike. “I smash those things, honestly. I’m pretty good at that.”
PRO TIP: Chamley-Watson uses the Keiser Squat Machine to further develop his lower body strength and power. For lower body strength: With a heavy weight, Chamley-Watson performs 3-5 sets of 3-5 reps. For lower body power: Use light to medium weights and performs 5-6 sets of 4-5 reps. Watch the video for more.
Two meter box jumps are the norm for Chamley-Watson.
© MARÍA JOSÉ GOVEA
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KNOWING THE DRILLS
Chamley-Watson devotes 25 to 30 hours a week to fencing. He divides his time among drills, sparring and working one-on-one with his coach. “Drills suck,” he says. “But that’s what makes me good.” Drills may focus on fencing technique like defensive moves or footwork like lunges. “We’ll do 100 advance lunges in a 2-meter box,” he says. “I’m 6’5”, so it’s harder for me.” Ladder drills and other plyometric exercises like box jumps also help his footwork.
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SERIOUS SNACKING
Chamley-Watson has recently changed his approach to nutrition. “I used to not eat enough after training, and then it’s like, why am I tired? I need the fuel.” These days, he makes a protein shake directly after his morning workouts.
Smoothie recipe fit for an Olympic Fencer
Immediately after Miles is finished with his fitness routine, he makes a smoothie at the Red Bull Athlete Performance Center to replenish the nutrients that were expelled while working out. Once you’ve gathered your favorite ingredients, “Just put it all in. Smash it.”
Chamley-Watson’s full smoothie recipe with “all the good stuff”:
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Any frozen fruit
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Peanut butter
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A touch of honey
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Collagen
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Amino acid
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Flax seeds
Along with a base liquid like almond milk or orange juice, add the ingredients to a blender and blend until smooth.
Keep up with Miles:
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