Fitness

Can You Hang with Dara Torres?

A day in the training life of a four-time Olympian hoping to make a splash in Beijing.

Published: May 2008   [ Updated: Jul 11, 2008 - 1:28:19 PM ]

IN THE POOL
Torres typically does a two-hour, 4,800-meter swim workout five times a week under the direction of Olympic team coach Michael Lohberg. Best Life took the key elements of her workout and modified them for this 2,000-meter, 40-minute burner that’s designed to build speed, stamina, and total body strength.


IN THE GYM
Once Torres is through with the pool and back on terra firma, Strength and conditioning coach Andy O’Brien takes over, using Bosu balls to strengthen stabilizing muscles throughout her body. Here are seven of their favorite exercises.

Shoulders
1 External Cable Rotation
Using a cable machine with the cable at waist level and elbows at hips; rotates arms in and out to opposite sides —Begin with your right arm and rotate it to the left side, keeping the left arm still and then switch to the left arm, rotating it to the right side.
Do 10-15 reps on each side; 3 sets

2 Swiss Balance Ball Letters
Lie on stomach on a Swiss balance ball with three-pound weights in each hand and while balancing on the ball put your body in the position of the letters T, Y, Z, W and V.  Do each letter 15 times; 3 sets.

Core
3 Twist Balance Cable Rotation
Using the cable machine, hold a small sized balance ball in left arm at stomach and reach around the ball with right hand to grab the cable then rotate from the middle to the right and the left, working the obliques. 15 reps each side; 2 sets
 
4 Floor Crunches
Low—Do the first set flat on your back with an eight-pound medicine ball between the knees.  Knees are bent and feet are on the floor. 30 reps
High—Do the second set of crunches flat on your back with the ball between your feet and feet up in the air.  Reach up and try and touch the ball. 30 reps
Elbow and Knee Touch a.k.a your traditional bicycle crunches—Lie on your back and bring your knee to the opposite elbow. 30 reps

Do 3 sets.

Upper Body
5 Weighted Pull-Ups
Traditional weighted pull-ups (Torres adds 15 pound weights to each ankle to her 130-pound frame) 15 reps