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 7, 2011

Day 3

Boot Camp Workout

->Warm Up- 420 meter jog
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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
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-> Lunges (full range)- 50 meters
-> Lateral lunges (full range)- 50 meters
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-> 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
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-> Gradual builders 60% of max-  50 meters/ 4 repetitions
-> Lunges (full range)- 50 meters
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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)
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-> Lunges (full range)- Half court/ 2 repetitions 
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-> 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)
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-> Court sprints 60%- Half court
-> Farmers walk- Half court 
-> Court sprints 60%- Half court

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



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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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