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.

Saturday, November 26, 2011

Saturday Power Hour





Equipment: Mat (for abs), 1 Heavy Dumbbell (to bring to outside track)


WARM-UP (ABS): 3 Rounds (last round @ 20 sec. ea.) -
*30 sec. x V-Sit Russian Twist
*30 sec. x V-Sit Russian Twist + Knee-In
*30 sec. x V-Sit w/ Arms Up Middle OH then to Side (repeat)
*30 sec. x Elbow Plank + Side Knee-Ins (“Reptile Knee-Ins”)
TRACK DRILL: mark track w/ 4 evenly spaced cones (100m apart); divide participants into 4 groups around track; once done, meet in the middle of the field (“mush pot”)
  • 40 x Lunge + Diagonal OH Swing (DB moves from pubis to OH over R shoulder as R leg steps fwd) (alt. legs ea. rep)(arms are locked out straight)
    • 400m Run
  • 30 x Lunge + Diagonal OH Swing
    • 300m Run
  • 20 x Lunge + Diagonal OH Swing
    • 200m Run
  • 10 x Lunge + Diagonal OH Swing
    • 100m Run
3 min. Traveling Field Drill: (on field; using long 100 yd. length in center field)
*Side Plank Walk w/ 2x Up-Down every 15 sec. (Minute 1.5: R-side lead; Minute 1.5-3: L-side lead)
TRACK DRILL:
  • 40 x Push-Up + Single DB Row (or T-Push-Ups) (1/2 reps R and 1/2 reps L, break up any manner)
    • 400m Run
  • 30 x Push-Up + Single DB Row
    • 300m RUn
  • 20 x Push-Up + Single DB Row
    • 200m Run
  • 10 x Push-Up + Single DB Row
    • 100m Run
3 min. Traveling Field Drill: (on field; using long 100 yd. length)
*Traveling Frog Hops w/ 2x Donkey Kick to Plank every 15 sec.

**This is where we had to stop this morning...ran out of time!  Below is the remainder of what I'd hoped we'd get through (try it on your own).
TRACK DRILL:
  • 40 x See-Saw Good Morning (alt. legs ea. rep, DB held tight into chest, R and L = 2 reps)
    • 400m Run
  • 30 x See-Saw Good Morning
    • 300m Run
  • 20 x See-Saw Good Morning
    • 200m Run
  • 10 x See-Saw Good Morning
    • 100m Run
3 min. Traveling Field Drill: (on field; using long 100 yd. length)
*Traveling Lunge Jump w/ 4x All 4s Plank Hops every 15 sec.
TRACK DRILL:
  • 40 x Single Arm Snatch (1/2 reps R and 1/2 reps L, break up anyway you want to)
    • 400m Weighted Run (DB held centered chest hight)
  • 30 x Single Arm Snatch 
    • 300m Weighted Run
  • 20 x Single Arm Snatch 
    • 200m Weighted Run
  • 10 x Single Arm Snatch 
    • 100m Weighted Run

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