PREPARE

PREPARE FOR WHATS TO COME

OFFICIAL WEBSITE

www.surfacetoairtraining.com

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 TrainingSpecialist

316.978.5278 or jtarana@wichita.edu

STRONG WORK ETHIC AND DEDICATION IS ADVISED©

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

Speed----Agility----Hand Eye Coordination----Power----Mental Focus

Friday, July 22, 2011

Hot Yoga
I attended my first Yoga class today, I must say I was impressed. I highly recommend it to anyone who wants to increase their fitness levels! I found out very quickly that I have plenty to work on myself, and will be attending on a weekly bases.

Yoga Info; how to get involved:
Monday (Yoga): 12:05-12:55pm
Wednesday (Yoga): 12:05-12:55pm
Friday (Power/hot Yoga): 12:05-12:55pm 

Thursday, July 21, 2011

Boot Camp

Indoor Track 
(Heskett Center) 

-> 400 Meter jog 
______________________________________________________________
Calisthenics 
(Track)
-> Small high knees- 50 meters 
-> Small forward lateral travels- 50 meters  
-> Track lane forward laterals- 50 meters
-> Lunges- 25 meters   
-> Small forward lateral travels- 25 meters   
-> Forward lateral travels- 50 meters  
______________________________________________________________
Build Ups
-> 20%- 50 meters/ 2 reps 
-> 40%- 50 meters/ 2 reps
-> 50%- 50 meters/ 2 reps
-> 50%- 60 meters/ 2 reps
______________________________________________________________
->Step width push-ups- 10 reps 
->Step width push-ups (one leg up) - 8 reps 
______________________________________________________________
(Station A)               (Station B)
==================================================
Groups alternated 
==================================================
Cone/Step Drills
 Drill A
-> Lateral bounds (between the steps)
-> Step bounds (on the steps)
-> Cone lateral bounds
 Drill B
-> Forward cuts
==================================================
Two reps of each 
==================================================
 Drill A (All members) 
-> Cone lateral bounds
-> Step bounds (on the steps) [distance of the steps increased at the half way point]
______________________________________________________________


 Drill A (All members) 
-> Cone lateral bounds
-> Step bounds (on the steps) [distance of the steps increased at the half way point]
-> Half way point switch to: lateral bounds (between the steps)
==================================================
Two reps of each 
==================================================
->Step width push-ups-  2 sets/10 reps 
______________________________________________________________
Abdominal's

-> Step width medial knee twists- 2 sets/ 10 reps 
-> Stability ball; bottom-to-top- 3 sets/ 10 reps 
-> Stability ball; bottom-to-top- 3 sets/ 10 reps 
-> Towel knees to chest- 3 sets / 10 reps
-> Stability ball shake- 4 sets/ 30-40seconds 

Wednesday, July 20, 2011

July 20th

Weight Room 

Warm up 
-> Hang cleans- 20 reps/45lbs
-> Standard reverse flies- 20 reps/20 lbs
-> Shoulder presses- 10 reps/50lbs
______________________________________________________________
-> Hang cleans- 10 reps/95lbs
-> Pocket reverse flies- 10 reps/20 lbs
-> Shoulder presses- 10 reps/60lbs
-> Hang cleans- 10 reps/115lb
-> Med Ball Squats (standing on the med ball)- 6 slow reps
______________________________________________________________
-> Hang cleans- 10 reps/135lbs
-> Y reverse flies- 10 reps/20 lbs
-> Shoulder presses- 10 reps/70lbs
->Med Ball Squats (standing on the med ball)- 6 slow reps
-> Hang cleans- 10 reps/135lb
-> Med Ball Squats (standing on the med ball)- 6 slow reps
==================================================
1.5 hour break 
==================================================
Abdominal's/ Back/Biceps 
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> One arm neutral jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs
-> Med ball plank oblique rotations- 20reps 
-> Dead lifts (Matrix wire machine)- 20 reps/light
______________________________________________________________
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> One arm neutral jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs
-> Med ball plank oblique rotations- 20reps 
-> Dead lifts (Matrix wire machine)- 20 reps/light
______________________________________________________________
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> One arm neutral jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs
-> Med ball plank (kick) oblique rotations- 20reps 
-> Dead lifts (Matrix wire machine)- 20 reps/light
______________________________________________________________
-> Straight-leg dead lift- 10 reps /135lbs 
-> Bicep curls- 8reps 35 lbs
-> Straight-leg dead lift- 10 reps /135lbs 
-> Bicep curls- 8reps 35 lbs
-> BOSU back extensions- 20 reps  
-> Straight-leg dead lift- 10 reps /135lbs 
-> Bicep curls- 8reps 35 lbs
-> BOSU back extensions- 20 reps  
-> Straight-leg dead lift- 10 reps /135lbs 







July 19th

Lats and Abdominal's 
(Weight Room) 

-> Pull-ups standard- 2x10
-> Lateral pull-ups (palms facing medially)- 8 reps
-> Plio-med ball planks- 20 reps
-> Towel pull-ups (standard horizontal bar) 
-> Dumbbell snatch- 12 reps 
-> Half moon slams: 20 Reps/14lb med ball
______________________________________________________________

-> Lateral pull-ups (palms facing medially)- 8 reps
-> Towel pull-ups (standard horizontal bar) 
-> Half moon slams: 20 Reps/14lb med ball
-> Med ball squats (slow and controlled)- 6 reps
-> Lateral towel pull-ups - 8 reps
-> Dumbbell snatch- 12 reps 
-> Med ball squats (slow and controlled)- 6 reps 
______________________________________________________________

-> Lateral pull-ups (palms facing medially)- 8 reps
-> Towel pull-ups (standard horizontal bar) 
-> Half moon slams: 20 Reps/14lb med ball
-> Med ball squats (slow and controlled)- 6 reps 
-> Lateral towel pull-ups - 8 reps
-> Dumbbell snatch- 12 reps 
-> Med ball squats (slow and controlled)- 6 reps 

Thursday, July 14, 2011

Boot Camp

Warm Up
Indoor Track
______________________________________________________________
-> 800 meters
______________________________________________________________
-> Knee-to-bag; hip pivots (Punching bag): 12 reps
-> Elbow-to-bag (Punching bag): 12 reps
______________________________________________________________
Obstacle Course
-> Tire drill- 2 reps
-> Bunny hops (mat)- 2 reps
-> Over the top forward travel (mat)- 2 reps
-> lateral forward bunny hops (beam)- 2 reps
______________________________________________________________
Supper Sets
(Punching bag/Obstacle course) 

-> Knee-to-bag; hip pivots (Punching bag): 12 reps 
-> Elbow-to-bag (Punching bag): 12 reps 
______________________________________________________________
-> Tire drill- continuous 
-> Bunny hops (mat)- continuous
-> Over the top forward travel (mat)- continuous 
-> lateral forward bunny hops (beam)- continuous 
==================================================
Boot Campers were separated into two groups; one group performed the obstacle course while the other mirrored the instructor (one full rotation was performed) 
==================================================
Heart rate decrease/ Upper body 
-> Air squats
-> Standard push-ups (slow/full range)- 2x10
-> Plank lateral tap
-> Plank anterior tap
______________________________________________________________
Punching Bag
Group one
-> Knee-to-bag; hip pivots (Punching bag): 12 reps 
-> Elbow-to-bag (Punching bag): 12 reps 
-> Lateral kick simulation

Group two 
-> Air squats 
==================================================
vise versa 

 ==================================================
Heart rate decrease/ Upper body 
-> Air squats
-> Standard push-ups (slow/full range)- 2x10
-> Plank lateral tap
-> Plank anterior tap
______________________________________________________________
Punching Bag
Group one
-> Forward punch simulation 
-> Hook simulation
-> Elbow jab simulation
-> Lateral kick simulation
-> Lateral superior jabs
-> Planted foot crab rotators  

Group two 
-> Air squats
______________________________________________________________ 

Back/Body Weight
-> Reverse flies (RB) 
-> Standard Rows (RB)
-> Close stance push-ups (slow/full range)- 2x8 (pause for an isometric hold at the end of motion)
______________________________________________________________ 


Punching Bag
Group one
-> Knee-to-bag; hip pivots (Punching bag): 12 reps 
-> Elbow-to-bag (Punching bag): 12 reps 
-> Lateral kick simulation: 10 reps 
-> Anterior knee thrusts: 10 reps 
-> Squat pivots: 10 reps
Group two 
-> Air squats (low measurement) 
______________________________________________________________ 
Cool Down/ Stretching



Day 8 July 13

Cardio Treadmill 
______________________________________________________________
->2 miles
==================================================
Gradual increase in speed, beginning at 4 minutes, ending speed (last minute): 10 mph
==================================================
Abdominals 
-> Decline sit-ups (ceiling raises):12 reps/12lb med ball  
-> Forward reach back extensions (Matrix wire machine): 14 reps/114lbs
-> Decline sit-ups (ceiling raises):12 reps/12lb med ball  
-> Forward reach back extensions (Matrix wire machine): 14 reps/114lbs
->BOSU (flat side up): Mountain climbers 
-> Decline sit-ups (one-handed ceiling raises):12 reps/8lb med ball 
-> Half moon slams: 20 Reps/14lb med ball
->BOSU (flat side up): Mountain climbers 
-> Decline sit-ups (one-handed ceiling raises):12 reps/8lb med ball 
-> Half moon slams: 20 Reps/14lb med ball

Tuesday, July 12, 2011

Boot Camp


Indoor Track/Basketball Court  
Warm Up
______________________________________________________________
-> 2 laps (400 meeters)
______________________________________________________________
Calisthenics  
-> Small high knees- full court 
-> Butt kickers- full court  
-> Small lateral travels- full court 
-> Lateral lunges-half court 
-> Standard lunges-half court  
-> etc. 
______________________________________________________________
Cone Drills 
-> Shuffles/sprints (singles/resting time)
-> Choppy zig-zags 
==================================================
singles/resting time
==================================================

Cone Drills 
-> Shuffles/sprints
-> Choppy zig-zags 
==================================================
Back to Back 
==================================================
Hip Rotations/Benches 

-> Zig-zag lateral hip rotations- 2 sets 
-> Zig-zag forward steps- 2 sets 

______________________________________________________________
Abdominals /Chest
-> Anterior motion plank (Scooter)- 10 reps
-> Lateral arm extension (single arm isolation) push-up (Scooter)- 10 reps 
-> Anterior motion plank (Scooter)- 10 reps 
-> Lateral arm extension (single arm isolation) push-up (Scooter)- 10 reps 
-> Dead bug (arm maneuvers)- 3x 30-40 seconds 
______________________________________________________________
Stability Ball Work
-> Over-head standard lung  - Half court
-> Over-head standard lung + Chop supplementation- Half court 
-> Over-head standard lung  - Half court
-> Over-head standard lung + Chop supplementation- Half court 
______________________________________________________________

Abdominals /Chest
-> Anterior motion plank (Scooter)- 8 reps (ten second holds)
-> Anterior motion plank (Scooter)- 8 reps (ten second holds)  
-> Dead bug (arm maneuvers)- 3x 30-40 seconds 
______________________________________________________________
-> Crab Shuffle (slow/deep/controled)- Half court 
-> Crab Shuffle (slow/deep/controled)- Half court 
-> Lateral lunges- Half court 
-> Full range lunges- Half court

Day 7

Cardio Hand-eye/Foot-eye Coordination
-> 20 minutes of jump rope training: supper setting ->speed rope ->weighted rope-> Med ball (2/8lbs)- on point balance
______________________________________________________________
-> Plio-med ball planks- 10 reps
-> Plio-BOSU push-ups (forearms)- 10 reps 
-> Stability ball push-ups (2)- 10 reps 
-> Plio-med ball planks- 10 reps
-> Plio-BOSU push-ups (forearms)- 10 reps 
-> Stability ball push-ups (2)- 10 reps 
______________________________________________________________
Abdominals 
-> Pull-up V's- 10 reps 
-> Plate rotations- 45lb plate
-> Pull-up lateral bends- 16 reps
-> Plio-med ball planks- 10 reps
-> Pull-up V's- 10 reps 
-> Plate rotations- 45lb plate
-> Pull-up lateral bends- 16 reps
-> Plio-med ball planks- 10 reps

-> Pull-up V's- 10 reps 
-> Plate rotations- 45lb plate
-> Pull-up lateral bends- 16 reps
-> Plio-med ball planks- 10 reps

Day 6 Jully 10

Cardio Hand-eye/Foot-eye coordination 
-> 20 minutes of jump rope training; supper setting between speed rope/weighted rope
______________________________________________________________
-> Pliometric pull-ups (opposing hand grip)- 10 reps
-> 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

Day 5 July 9

2.5 miles at 3 RPE/Moderate

Friday, July 8, 2011

Day 4

Leg Day (Touch up)
Weight Room 
______________________________________________________________
-> Deep standard squats- 10/115lbs
-> Deep standard squats- 10/135lbs
-> Deep standard squats- 10/185lbs
-> Deep standard squats- 10/185lbs
-> Deep standard squats- 8/205lbs
-> Deep standard squats- 8/205lbs
______________________________________________________________
Smith Machine 
->Deep one legged lung- 3x10; 135lbs
______________________________________________________________
->Straight leg dead lift- 2x10; 135lbs
->Straight leg dead lift- 4x10; 185lbs

Thursday, July 7, 2011

Day 3

->30 minutes of jump rope training (footwork)/weighted rope pulls [1-6 minutes of resting time]

Day 3

Boot Camp Workout

->Warm Up- 420 meter jog
______________________________________________________________
Calisthenics (Track) 
-> Small high knees- 50 meters/ 2 repetitions 
-> Lateral travels (touching the opposing lines of the lanes) [scooping movement]- 50 meters/ 2 repetitions 
-> Minute lateral travels; faster due to distance change [scooping movement]- 50 meters/ 2 repetitions
-> Butt kickers- 50 meters/ 2 repetitions
______________________________________________________________
-> Lunges (full range)- 50 meters
-> Lateral lunges (full range)- 50 meters
______________________________________________________________
-> Lateral travels (touching the opposing lines of the lanes) [scooping movement]- 50 meters/ 2 repetitions 
-> Minute lateral travels; faster due to distance change [scooping movement]- 50 meters/ 2 repetitions
______________________________________________________________
-> Gradual builders 60% of max-  50 meters/ 4 repetitions
-> Lunges (full range)- 50 meters
______________________________________________________________

Posterior Aspect Training (Basketball Court) 
Males: 35lb plates; Females: 25/10 lb plates

-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)
-> Reverse flies- 2 x 10 (30-40 seconds of rest)
-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)
______________________________________________________________
-> Lunges (full range)- Half court/ 2 repetitions 
______________________________________________________________

-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)
-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)
->Court sprints 60%- Half court / 2 repetitions 
-> Lunges (full range)- Half court/ 1 repetition 
-> Crab walk Squat/ 1 repetition
-> Standard rows (plate loaded)- 2 x 8 (30-40 seconds of rest)
-> Close stance push-ups (slow maneuver)- 2x10 (pausing at the lower aspect of the last rep)
______________________________________________________________
-> Court sprints 60%- Half court
-> Farmers walk- Half court 
-> Court sprints 60%- Half court

-> Farmers walk- Half court 
______________________________________________________________
-> Crab walk Squat/ 1 repetition
-> Close stance push-ups (slow maneuver)- 2x8 (pausing at the lower aspect of the last rep)
______________________________________________________________
->Court sprints 60%- Half court / 4 repetitions 
______________________________________________________________
-> Farmers walk- Half court/ 4 repetitions 
______________________________________________________________
-> Close stance push-ups (slow maneuver)- 8 reps (elongated static hold lower aspect of the last rep)



Wednesday, July 6, 2011

Day 2

Anterior Aspect Training 
Cardiovascular (warm up): Precor Elliptical
->Distance: 2 Miles
->Interval; loading changes [8-9-10-12]
______________________________________________________________
->Standard anterior dumbbell flies- 10 reps/30lbs
->Anterior standing barbell presses [explosive]- 20 reps/50lbs
->Arnold presses- 12 reps/25lbs
->Standard anterior dumbbell flies- 10 reps/30lbs
->Anterior standing barbell presses [explosive]- 20 reps/50lbs
->Arnold presses- 12 reps/30lbs
->Standard anterior dumbbell flies- 10 reps/35lbs
->Anterior standing barbell presses [explosive]- 20 reps/60lbs
->Arnold presses- 12 reps/30lbs
->Standard anterior dumbbell flies- 10 reps/35lbs
->Anterior standing barbell presses [explosive]- 20 reps/60lbs
->Arnold presses- 12 reps/30lbs

==================================================
The key to this form of supper setting is minimal resting time (20-30seconds if needed between rotations) 
==================================================
->Standard med ball push-ups (full range)- 20 reps (full range) pause on the last rep [hover] alternate leg lifts {30-40}
->One arm upward jab rotations (Matrix wire machine) [lowest height setting]- 10 reps/ 27.5lbs
->Standard med ball push-ups (full range)- 20 reps (full range) pause on the last rep [hover] alternate leg lifts {30-40}
->One arm downward jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs
->Wide stance med ball push-ups (full range)- 10 reps (full range) pause on the last rep [hover] alternate leg lifts {30-40}
->One arm upward jab rotations (Matrix wire machine) [lowest height setting]- 10 reps/ 27.5lbs
->One arm downward jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs
==================================================
The key to this form of supper setting is minimal resting time (20-30seconds if needed between rotations) 
==================================================
->Chops (Matrix wire machine) [lowest height setting]- 20 Reps/ 22.5lbs
->Chops (Matrix wire machine) [highest height setting]- 20 Reps/ 45.5lbs
->Chops (Matrix wire machine) [lowest height setting]- 20 Reps/ 22.5lbs
->Chops (Matrix wire machine) [highest height setting]- 20 Reps/ 45.5lbs
==================================================
Back to back sets 
==================================================


Tuesday, July 5, 2011

Post California Vacation Transformation

My body type is between endomorphic and mesomorphic; meaning that I tend to gain weight at a high rate if I refrain from training due to my training exposure throughout the years (bodybuilding). My body type wants to be within the realm of 180 lbs. Prior to my vacation trip to California Thurs June 23rd-July 5th, I stood at 172 lbs at a 4.2% body fat (7 site skin fold).

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
______________________________________________________________

Loading was increased as follows: First two sets consisted of 17.5 lbs; followed by the last load at 22.5 lbs
==================================================
              The flies consisted of starting the movement at the standard squat position with a supplemented hip thrust upon the reverse fly performance.
______________________________________________________________
Directly after the last set of reverse flies power cleans were added to the mix
==================================================
The angle of the wires are set at it's lowest
______________________________________________________________

==================================================
45 to 60 second resting time
==================================================
->Power Cleans: 10 repetitions (135lbs)
->Reverse Flies (Pockets): 10 repetitions (22.5 lbs)
->Reverse Flies (Standard): 10 repetitions (22.5 lbs)
->Reverse Flies (Y's): 10 repetitions (22.5 lbs)
->Power Cleans: 10 repetitions (135lbs)
->Reverse Flies (Pockets): 10 repetitions (27.5 lbs)
->Reverse Flies (Standard): 10 repetitions (27.5 lbs)
->Reverse Flies (Y's): 10 repetitions (22.5 lbs) [This movement is reduced in loading weight due to the Y movement significantly being a higher risk of injury than improvement]
->Power Cleans: 10 repetitions (135lbs)
->Reverse Flies (Pockets): 10 repetitions (27.5 lbs)
->Reverse Flies (Standard): 10 repetitions (27.5 lbs)
->Reverse Flies (Y's): 10 repetitions (22.5 lbs) [This movement is reduced in loading weight due to the Y movement significantly being a higher risk of injury than improvement]
->Power Cleans: 10 repetitions (115lbs)
->Reverse Flies (Pockets): 10 repetitions (22.5 lbs)
->Reverse Flies (Standard): 10 repetitions (22.5 lbs)
->Reverse Flies (Y's): 10 repetitions (22.5 lbs)
______________________________________________________________
->Power Cleans: 10 repetitions (115lbs)
->One handed rope cross abductors (low to high cross [angle setting]): 10 repetitions  (22.5 lbs)
->One handed rope cross abductors (neutral [angle setting]): 10 repetitions  (22.5 lbs)
->One handed rope cross abductors (high to low cross [angle setting]): 10 repetitions  (22.5 lbs)
->Power Cleans: 10 repetitions (115lbs)
->One handed rope cross abductors (low to high cross [angle setting]): 10 repetitions  (27.5 lbs)
->One handed rope cross abductors (neutral [angle setting]): 10 repetitions  (27.5 lbs)
->One handed rope cross abductors (high to low cross [angle setting]): 10 repetitions  (27.5 lbs)
->Power Cleans: 10 repetitions (115lbs)
->One handed rope cross abductors (low to high cross [angle setting]): 10 repetitions  (27.5 lbs)
->One handed rope cross abductors (neutral [angle setting]): 10 repetitions  (27.5 lbs)
->One handed rope cross abductors (high to low cross [angle setting]): 10 repetitions  (27.5 lbs)
==================================================
Shoulders must remain squared forward while the abduction maneuvers are being performed 
______________________________________________________________

->Cardiovascular: 2.5 miles were performed at a RPE of  3-4 Moderate to somewhat heavy 


May 5th Material Training

Focus on the 'engine muscles' or big muscle groups and I am sure you will learn very quickly that results can be achieved!©
-----------------------------------------------------Foot Work----------------------------------------------