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.

Friday, March 2, 2012

Harris Express Athletic Conditioning - Med Ball Runs...And Then Some

Equipment: Partner, Shared Med Ball/ Mat/ Set of Heavy Dumbbells


Thought for the Day:
"I am told that the automatic pilot in an airplane does not work by locking onto a course and sticking to it. Instead, it steers back and forth over the course and makes the necessary corrections when it senses that it has strayed.
In reality the auto pilot is only on course 5 or 10% of the time. The other 90 or 95% of the time it is correcting for it's deviation.
I, too must make continuious adjustments....I am learning to accept mistakes as an inevitable part of the adventure of living."
WARM-UP:
30 sec. ea. Dynamic Stretch:
*Right Leg: Samson Lunge to Hammy Stretch
*Left Leg: Samson Lunge to Hammy Stretch
*Toe Hold Squat to Double-Leg Hammy Stretch
INDOOR: PARTNER DRILLS -
*alt. Partner Count-Up 1 to 10 by 1s: MB Burpee

*alt. Partner Count-Up 1 to 10 by 1s: MB Supine Get-Up (mod: roll, no MB + X-legs to stand)
OUTDOOR: MED BALL RUNS -  (may sub 1DB for the MB)
10 Rounds -
*100m MB Sprint (MB/ DB held centered chest high)
*10 x Slam Ball Squat 
*10 x MB Push-Up (mod: Rolling MB P-Up)(w/ DB: P-Up + Row, switch hands ea. rep)
~45 sec. REST
INDOOR: PARTNER DRILL -
*As a Team of Two: Complete 100 x Thruster
-Every Partner Switch: Non-Thrusting partner must complete 3 x Dive Bomber
ABS:
3 Rounds -
*30 sec. x Butterfly Sit-Up
*30 sec. x Butterfly Leg Lifts

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