PREPARE
OFFICIAL WEBSITE
How to Get Involved
Currently I am only taking on Boot Camp clients at a very affordable price:
Members/Non-members; $30/$40 (4 week session) or $50/$70 (8 week session)
Drop-in rate: $4
For more information contact Carlos Arana: Fitness Graduate Assistant: Surface To Air Training™ Specialist
316.978.5278 or jtarana@wichita.edu
What is Surface To Air Training?
The incorporation of dynamic maneuvers that focus on harnessing your physical capabilities and taking them to the next level is the focal point of this new rising training method! Surface To Air Training™, a program devised to make you more productive when performing athletic movements by teaching individuals how to become more aware of how to perform at a more productive level through workouts that revolve around cardiovascular (aerobic/anaerobic), strength, muscular endurance, agility, footwork, hand-eye coordination, balance, flexibility, and core maneuvers.Ultimately increasing the overall productivity!©
October 1, 2010
Friday, July 22, 2011
Thursday, July 21, 2011
Boot Camp
Wednesday, July 20, 2011
July 20th
July 19th
Thursday, July 14, 2011
Boot Camp
-> Elbow-to-bag (Punching bag): 12 reps
-> Bunny hops (mat)- 2 reps
-> Over the top forward travel (mat)- 2 reps
-> lateral forward bunny hops (beam)- 2 reps
-> Close stance push-ups (slow/full range)- 2x8 (pause for an isometric hold at the end of motion)
Day 8 July 13
Tuesday, July 12, 2011
Boot Camp
Day 7
Day 6 Jully 10
-> Dumbbell one armed swings/alternating hand grips- 10 reps/25lbs
-> Pliometric pull-ups (pronation/suppination )- 10 reps
-> Dumbbell one armed swings/alternating hand grips- 10 reps/35lbs
-> Pliometric pull-ups (Claps)- 10 reps
-> Dumbbell one armed swings/alternating hand grips- 10 reps/35lbs
-> Pliometric pull-ups (Wing spreads)- 10 reps
> Dumbbell one armed swings/alternating hand grips- 10 reps/35lbs
Friday, July 8, 2011
Day 4
Thursday, July 7, 2011
Day 3
Day 3
Wednesday, July 6, 2011
Day 2
->Interval; loading changes [8-9-10-12]
Tuesday, July 5, 2011
Post California Vacation Transformation
During the my trip I completely let go of my diet and plainly ate everything that was handed my way. I currently stand at 180 lbs and have lost sight of my abdominal definition; % body fat [NA].
Today my workout consisted of the following [Session 1]:
Warm up:
Reverse flies (Matrix wire machine) [30-40 second rests between set]
-> Pockets- 3x10
-> Standard - 3x10
-> Y's - 3x10
45 to 60 second resting time
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->Power Cleans: 10 repetitions (115lbs)
->Reverse Flies (Pockets): 10 repetitions (22.5 lbs)