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, September 1, 2012

Partner-Up!!! (S3 Conditioning)


“REST IS A RELATIVE TERM”
partner day: x# of reps to split b/w the two of you (rest = hold isometric position)

WARM-UP:
A) 
*200m Run
*200m Partner Pass Back-n-Forth Slam Ball Run

B) Quick Active Stretch In Place

SET #1:
alternate which partner works/ rests every 10 reps
100 partner reps x Air Squat
*rest = Hold Bottom of Wall Squat (arms OH, hands/toes/knees/chest vs. wall)

*400m Partner Pass Back-n-Forth Slam Ball Run 

SET #2:
alternate which partner works/ rests every 10 reps
*100 partner reps x Ring Push-Up (mod: parallette push-up)
*rest = Hold Plank

*400m Partner Pass Back-n-Forth Slam Ball Run 

SET #3:
alternate which partner works/ rests every 5 reps
*80 partner reps x alt. Barbell Front Lunge
*rest = Hold Bottom of Lunge (switch legs ea. round)(i.e. 5 x Front Lunge R, switch partners, Hold R Lunge, switch partners, 5 x Front Lunge L, etc.)

*400m Partner Pass Back-n-Forth Slam Ball Run 

SET #4:
alternate which partner works/ rests every 5 reps
*60 partner reps x Sumo Deadlift High Pull (barbell)
*rest = Goddess Hold w/ Light DBs (sumo squat hold, DB in ea. hand, arms in field goal position)(see photo at top of posting; add weights)

*400m Partner Pass Back-n-Forth Slam Ball Run 

SET #5:
alternate which partner works/ rests every 5 reps
*40 partner reps x Slam Ball Butterfly Sit-Up
*rest = Hollow Body Hold

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