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.

Monday, July 25, 2011

Super Sprint-Backs

I just filmed my 8th and 9th online fitness videos this afternoon.  Below is the workout breakdown for "Erin Borchard Fitness Video #8," soon to be published on my new YouTube channel (I'll let you know as soon as it airs).

"Super Sprint-Backs"
Use the short length of a basketball court - from sideline to sideline (measures 50 ft.), OR do the workout at home using the length of your kitchen, your driveway, or even part of your backyard grass.  Find an approximately 50 foot straightaway stretch, and go to town!  Perform the traveling strength exercise for the 50 ft. distance there; sprint the 50 ft. distance back.

No equipment necessary.  Only rest comes between each of the five sets of 10 rounds (limit rest to 1-2 minutes per rest interval).

  • 10 Rounds: Burpee Frog Hop Fwd. there/ Sprint back
  • 10 Rounds: Walking Lunge there/ Sprint back
  • 10 Rounds: Backward Frog Hop 1/2 way there/ Sprint back
  • 10 Rounds: Side Plank Walk there/ Sprint back (switch direction you face each round)
  • 10 Rounds: Backward Bear Crawl there/ Sprint back


  1. I am happy to find so many useful information here in the post, thanks for sharing it here.I hope you will adding more.I know something information about Fitness Fact that works properly. You may check it out. I hope that it will equally help you.

  2. I am a regular reader of your blog. the blog is very interesting and will be much useful for us. I really enjoyed very much with this article here. Really its a amazing article I had ever read. I hope it will help a lot for all.Liability insurance for sprint trainers