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, November 2, 2012

"S2 (speed & stamina)" (S3 Conditioning)

EQUIPMENT: Jump Rope, Dumbbells (15 - *20 lb.)

*3 min. x Jump Rope
     -@ Top of Ea. Minute: 10 x Taut Rope Overhead Squat

1A (stamina):
*400m Walk w/ DBs Overhead
     *Every time you break (DBs down): 5 x Renegade Row (DB push-up + row R + row L)

1B (speed):
5 Rounds -
*100m Run
*50 x Jump Rope (challenge: Double-Under)
*10 x Squat-Thrust

2A (stamina):
*200m Broad Jump
     *Every time you break: 10 x Walking Lunge

2B (speed):
5 Rounds -
*100m Run
*50 x Jump Rope (challenge: Double-Under)
*10 x Plank-Hip Dip-Double-Footed Hop to Side of Hands (switch side of hop ea. rep)

3A (stamina):
*400m High-Knee Run
     *Every time you break: 10 x Cross-Body Push-Up

3B (speed):
5 Rounds -
*100m Run 
*50 x Jump Rope (challenge: Double-Under
*10 x Grasshopper

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