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.

Monday, November 26, 2012

Ladder Mania (Harris Y Athletic Conditioning)



EQUIPMENT: Dumbbells (10-*15 lb.), Jump Rope

WARM-UP:
LADDER PAIRING -
*1-2-3-4-5-6-7-8-9-10 x Air Squat
*2 x Push-Up
*Jump Rope until all participants finish
----------------------------------------------------------------------------------------------------------
-outside to pavilion w/ Jump Rope and Heavy DBs

LADDER PAIRING -
1-2-3-4-5-6-7-8-9-10 x DB Front Squat
*2 x DB Push-Up
*Jump Rope until all participants finish

RETURN RUN INTERVAL:
*400m Sprint
*200m Backward Run (across long south field)
*Jump Rope until all participants finish

LADDER PAIRING -
1-2-3-4-5-6-7-8-9-10 x Weighted Squat Jump (DBs Hanging)
*2 x Plyo Push-Up (clapping, hands hopping, or shoulder tapping)
*Jump Rope until all participants finish

RETURN RUN INTERVAL:
*400m Sprint
*200m Backward Run (across long south field)
*Jump Rope until all participants finish

LADDER PAIRING -
*2-4-6-8-10 x alt. DB Single-Arm Sotts Press
*2 x Renegade Row (DB Push-Up + Row R and L = 1 rep)
*Jump Rope until all participants finish

RETURN RUN INTERVAL:
*400m Sprint
*200m Backward Run (across long south field)
*Jump Rope until all participants finish

FINISHER:
10 min. AMROIRAP LADDER -
1-2-3-4-5-6, etc. x 
*Burpee
*length(s) 50m Sprint (width of soccer field: sideline to sideline)
NOTE: AMROIRAP = “As Many Rounds Of Increasing Reps As Possible”

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