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

Wednesday, July 6, 2011

Day 2

Anterior Aspect Training 
Cardiovascular (warm up): Precor Elliptical
->Distance: 2 Miles
->Interval; loading changes [8-9-10-12]
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->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

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The key to this form of supper setting is minimal resting time (20-30seconds if needed between rotations) 
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->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
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The key to this form of supper setting is minimal resting time (20-30seconds if needed between rotations) 
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->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
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Back to back sets 
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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----------------------------------------------