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.

Tuesday, July 10, 2012

10-8-6-4-2 Strength/ Speed Ladders Revisited (S3 Conditioning)



Equip: KB (1.0), DBs (20), Slam Ball (20), Pull-Up Bar

WARM-UP:
5 Rounds of Increasing Reps:
1-2-3-4-5 x
-Samson Lunge R and L
-Inchworm to Push-Up
-Prisoner Squat + Torso Twist (R and L = 1)

STRENGTH/ SPEED LADDERS:
10-8-6-4-2 x Triple Slam Slurpee (slam, slam, slam and hop out to plank, push-up, hop in, ball OH)
100m Run Sprint b/w every set of Slurpees

10-8-6-4-2 x alt. Single-Arm DB Thruster (2 DBs racked at shoulders, only 1 arm OH at a time)
150m Row Sprint b/w every set of Thrusters

10-8-6-4-2 x Toes-to-Bar GI Jane (burpee-jump up to pull-up bar-1x Toe-to-Bar)
50 x Double-Under b/w every set of GI Janes (mod: 100 x Jump Rope Singles)

10-8-6-4-2 x Side Hopping KB Swing (R and L = 1 rep)
100m Run Sprint b/w every set of KB Swings

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