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 21, 2011

Boot Camp

Indoor Track 
(Heskett Center) 

-> 400 Meter jog 
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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)
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Groups alternated 
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Cone/Step Drills
 Drill A
-> Lateral bounds (between the steps)
-> Step bounds (on the steps)
-> Cone lateral bounds
 Drill B
-> Forward cuts
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Two reps of each 
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 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 

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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!©
-----------------------------------------------------Foot Work----------------------------------------------