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, September 14, 2012

Seriously Slow Strength Sets (S3 Conditioning)

EQUIPMENT: Heavy DBs, Slam Ball (I used 20 lb. DBs and a 20 lb. Slam Ball)

*400m Run w/ 2 x Bkwd. Bear Crawl Up Giant Hill at bottom of course

*Active Stretch

STRENGTH SET #1: (expect this to take you FOREVER to complete!...but don't give up)
1-2-3-4-5-6-7-8-9-10 x
*DB Split Squat Snatch (R and L = 1 rep)
*DB Push-Up + Fly R + Fly L 

*100m Run
*10 x Slam Ball Goblet Squat Jump (mod: no jump)
*200m Run
*20 x Slam Ball Goblet Squat Jump
*300m Run
*30 x Slam Ball Goblet Squat Jump

2-4-6-8-10 x
*DB Man Maker
*Fwd.-Bkwd. Hopping Slam Ball Swing (Fwd. + Bkwd. = 1 rep)

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