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, April 22, 2010

The Metabolic Run

Tested this out this morning in my driveway with my two favorite clients...making sure it's usable for my hard core 5:45 AM Athletic Conditioning crew tomorrow.

METABOLIC RUN: The sprints are the length of a long driveway, one length of a block in your neighborhood, or the horizontal/sideways length of a soccer field

*Use one set of dumbbells (as heavy as you can tolerate; I used 15 lbs. this morning)

1) Sprint there and back - 15 sec REST
2) 10 total Push-up to Row (w/ dumbbells) - 15 sec REST
3) Frog Hop there, Sprint back - 15 sec REST
4) 10 Squat Jumps (w/ dumbbells held down at sides throughout) - 15 sec REST
5) 20 Overhead Press to Side Shuffle there and back - 15 sec REST
6) 15 Sumo Dead Lift High Pulls to Sprint there and back - 15 sec REST
7) Suicide Run (run fwd to half-way mark, run bkwds back, run full length, run bkwds back) - 15 sec REST
8) 10 Burpees - 15 sec REST
9) 20 Air Squats to Spring there and back - 15 sec REST
10) 15 Squat Thrusters to Karaoka there and back - 15 sec REST
11) Sprint there, 20 Squat Jumps, Spring back - 15 sec REST

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