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.

Sunday, November 13, 2011

Athletic Conditioning at Morrison Y


(Equip: Mat, Med Ball)
WARM-UP: (Med Ball, Mat)
40-30-20-10 x 
*MB Jack
*MB Suitcase Crunch (MB squeezed b/w knees)(mod: hold MB in hands OR no MB)
*Decline Plank Side-to-Side Toe Taps (feet atop MB)(mod: just on floor, no MB)
OUTDOOR METABOLIC CONDITIONING: (no equipment)(long length of lower soccer field)

DRILL #1:
  • 5 x Single-Leg Burpee (Right)
  • Single-Leg Broad Jump Up Hill/ Run Down (Right)
  • 4 x Single-Leg Burpee (Right)
  • Single-Leg Broad Jump Up Hill/ Run Down (Right)
  • 3 x Single-Leg Burpee (Right)
  • Single-Leg Broad Jump Up Hill/ Run Down (Right)
  • ...all the way to 1 x Single-Leg Burpee (Right)
  • Single-Leg Broad Jump Up Hill/ Run Down (Right)
-same on Left side

DRILL #2:

  • 10 x Clapping Push-Up (mod: p-u + mini-hands hop; on knees)--->Sprint 100m there
  • 9 x Clapping Push-Up--->Sprint 100m back
  • .....all the way to
  • 1 x Clapping Push-Up--->Sprint 100m back


DRILL #2: in place

*10 to 1 Countdown: Elbow Squat-Thrust-Jump on even #s, Pike Jump on uneven #s 
  • 10 x Elbow Squat-Thrust-Jump (mod: elbow plank-walk up to hands-jump in and up)
  • 9 x Pike Jump (mod: tuck jump OR straight leg torso twisting prisoner squat)
  • 8 x Elbow S-T-J
  • 7 x Pike Jump
  • ...all the way to
  • 2 x Elbow S-T-J
  • 1 x  Pike Jump


DRILL #3:
  • 10 (R and L = 1) x Lateral Switching Lunge Jumps--->Sprint 100m there
  • 9 x Lateral Lunge Jumps--->Sprint 100m back
  • ...all the way to
  • 1 x Lateral Lunge Jumps--->Sprint 100m back


DRILL #4:

  • 5 x Burpee
  • Broad Jump Up Hill/ Run Down
  • 4 x Burpee
  • Broad Jump Up Hill/ Run Down
  • ...all the way to
  • 1 x Burpee
  • Broad Jump Up Hill/ Run Down


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