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

Thursday, July 14, 2011

Boot Camp

Warm Up
Indoor Track
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-> 800 meters
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-> Knee-to-bag; hip pivots (Punching bag): 12 reps
-> Elbow-to-bag (Punching bag): 12 reps
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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
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Supper Sets
(Punching bag/Obstacle course) 

-> Knee-to-bag; hip pivots (Punching bag): 12 reps 
-> Elbow-to-bag (Punching bag): 12 reps 
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-> Tire drill- continuous 
-> Bunny hops (mat)- continuous
-> Over the top forward travel (mat)- continuous 
-> lateral forward bunny hops (beam)- continuous 
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Boot Campers were separated into two groups; one group performed the obstacle course while the other mirrored the instructor (one full rotation was performed) 
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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
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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)
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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) 
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Cool Down/ Stretching



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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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