Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Thursday, March 4, 2010

Wednesday Workout...Plyos Plus Strength

I am a huge believer in plyometric training...the ultimate way to maintain a high heart rate while strength training.  Here's the workout I did early this morning at home in my garage and upstairs gym; it involves a short plyo circuit, followed by two strength supersets. It took me about an hour and ten minutes to complete...leaving me enough time to shower and dress before the kids woke up.

WARM-UP: 3 x through
*300 Jump Rope
*15 Burpees
*10 ea. side of Med Ball Wood Choppers

PLYOS: 3 x through
     NOTE: (reqs. 2 boxes to jump up to - 1) Low Box (~12 " high); 2) Medium Box (~24 " high)
*Squat to Box Jump (up to Med. Box, holding 10 lb. Med Ball at chest)
*Side-to-Side Push-Offs (over Low Box)
*30 ea. leg of Med Ball Repeaters (quick step-ups on one leg up to Low Box, holding 10 lb. Med Ball at chest)


SUPERSET #1: 3 x through
*20 Med Ball Cleans (see crossfit.com for video demonstration of this exercise)
*20 Squat Thrusters (squat to overhead press) (w/ 15 lb. dumbbells)
*10 ea. leg of Pillar Lunges (lunge forward and backward on one leg w/o touching foot down in middle)
*20 Sumo Dead Lift High Pulls (15 lb. dumbbells) (see crossfit.com for video demonstration)

SUPERSET #2: 3 x through
*10 ea. side of Single Arm Snatch (20 lb. dumbbell) (crossfit.com)
*20 Side Shuffle-Shuffle Touch (10 lb. Med Ball) (shuffle twice to one side, then squat down and touch med ball to floor, then same thing the other way) (20 total touches; 10 to ea. side)
*10 Pull-Ups

*Plank Hops up to Low Step/Box (hop w/ hands up to and down from a low step w/o losing plank position)
*Elbow Plank Leg Lifts (20 ea. side)
*Elbow Plank Knee Touches (20 w/ narrow feet; 20 hip width feet; 20 wide legs)
*Plank-Twist-Toe Touch (10 ea. side)
*Plank Hop-in; Hop-out to Leg-Jack (20)

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