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 20, 2011

July 20th

Weight Room 

Warm up 
-> Hang cleans- 20 reps/45lbs
-> Standard reverse flies- 20 reps/20 lbs
-> Shoulder presses- 10 reps/50lbs
______________________________________________________________
-> Hang cleans- 10 reps/95lbs
-> Pocket reverse flies- 10 reps/20 lbs
-> Shoulder presses- 10 reps/60lbs
-> Hang cleans- 10 reps/115lb
-> Med Ball Squats (standing on the med ball)- 6 slow reps
______________________________________________________________
-> Hang cleans- 10 reps/135lbs
-> Y reverse flies- 10 reps/20 lbs
-> Shoulder presses- 10 reps/70lbs
->Med Ball Squats (standing on the med ball)- 6 slow reps
-> Hang cleans- 10 reps/135lb
-> Med Ball Squats (standing on the med ball)- 6 slow reps
==================================================
1.5 hour break 
==================================================
Abdominal's/ Back/Biceps 
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> One arm neutral jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs
-> Med ball plank oblique rotations- 20reps 
-> Dead lifts (Matrix wire machine)- 20 reps/light
______________________________________________________________
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> One arm neutral jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs
-> Med ball plank oblique rotations- 20reps 
-> Dead lifts (Matrix wire machine)- 20 reps/light
______________________________________________________________
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> Chops (Matrix wire machine) [lowest height setting]- 10 Reps/ 22.5lbs
-> Chops (Matrix wire machine) [highest height setting]- 10 Reps/ 45.5lbs
-> One arm neutral jab rotations (Matrix wire machine) [highest height setting]- 10 reps/ 27.5lbs
-> Med ball plank (kick) oblique rotations- 20reps 
-> Dead lifts (Matrix wire machine)- 20 reps/light
______________________________________________________________
-> Straight-leg dead lift- 10 reps /135lbs 
-> Bicep curls- 8reps 35 lbs
-> Straight-leg dead lift- 10 reps /135lbs 
-> Bicep curls- 8reps 35 lbs
-> BOSU back extensions- 20 reps  
-> Straight-leg dead lift- 10 reps /135lbs 
-> Bicep curls- 8reps 35 lbs
-> BOSU back extensions- 20 reps  
-> Straight-leg dead lift- 10 reps /135lbs 







No comments:

Post a Comment

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----------------------------------------------