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

Tuesday, July 12, 2011

Boot Camp


Indoor Track/Basketball Court  
Warm Up
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-> 2 laps (400 meeters)
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Calisthenics  
-> Small high knees- full court 
-> Butt kickers- full court  
-> Small lateral travels- full court 
-> Lateral lunges-half court 
-> Standard lunges-half court  
-> etc. 
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Cone Drills 
-> Shuffles/sprints (singles/resting time)
-> Choppy zig-zags 
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singles/resting time
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Cone Drills 
-> Shuffles/sprints
-> Choppy zig-zags 
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Back to Back 
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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 
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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 
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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 
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-> Crab Shuffle (slow/deep/controled)- Half court 
-> Crab Shuffle (slow/deep/controled)- Half court 
-> Lateral lunges- Half court 
-> Full range lunges- Half court

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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!©
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