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 19th

Lats and Abdominal's 
(Weight Room) 

-> Pull-ups standard- 2x10
-> Lateral pull-ups (palms facing medially)- 8 reps
-> Plio-med ball planks- 20 reps
-> Towel pull-ups (standard horizontal bar) 
-> Dumbbell snatch- 12 reps 
-> Half moon slams: 20 Reps/14lb med ball
______________________________________________________________

-> Lateral pull-ups (palms facing medially)- 8 reps
-> Towel pull-ups (standard horizontal bar) 
-> Half moon slams: 20 Reps/14lb med ball
-> Med ball squats (slow and controlled)- 6 reps
-> Lateral towel pull-ups - 8 reps
-> Dumbbell snatch- 12 reps 
-> Med ball squats (slow and controlled)- 6 reps 
______________________________________________________________

-> Lateral pull-ups (palms facing medially)- 8 reps
-> Towel pull-ups (standard horizontal bar) 
-> Half moon slams: 20 Reps/14lb med ball
-> Med ball squats (slow and controlled)- 6 reps 
-> Lateral towel pull-ups - 8 reps
-> Dumbbell snatch- 12 reps 
-> Med ball squats (slow and controlled)- 6 reps 

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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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