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 Training™ Specialist

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, August 17, 2011

Boot Camp Aug 17th


Warm Up
Indoor Track
 ______________________________________________________________
-> 400 meters
______________________________________________________________
Calisthenics 
(Track)
-> Small high knees- 50 meters 
-> Small forward lateral travels- 50 meters  
-> Track lane forward laterals- 50 meters
-> Lateral lunges- 25 meters   
-> Small forward lateral travels- 25 meters   
-> Forward lateral travels- 50 meters  
-> builders 30-40% 


______________________________________________________________
-> Jump rope simulation
 -
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Tuesday, August 16, 2011

Boot Camp August 15th

Indoor Track 
(Heskett Center) 
-> 800 Meter jog 
______________________________________________________________
Calisthenics 
(Track)
-> Jogging mechanics
-> Small high knees
-> Lunges  
-> Small forward lateral travels
-> Forward lateral travels
-> Full range jacks
==================================================
Speed Increase

-> 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  
______________________________________________________________
Stretching 
______________________________________________________________
Combos
-> 4-squat jacks / 4 sets
-.> 4 push-ups / 4 sets
==================================================
-> Full Court sprint / 4 sets
-> 10 speed/full range jacks / 4 sets 
==================================================
-> Cone weaves / 4 sets
.> 6 Explosive jumps / 4 sets 
==================================================

-> 4 push-ups / 4 sets 
-> 4 Explosive jumps / 4 sets
==================================================
-> 10 incline push-ups / 2 sets 
-> 10 close stance bench squats / 2 sets 
-> 10 dips / 2 sets
==================================================
-> 10 incline push-ups / 2 sets 
-> 10 one-legged squats  / 2 sets 
-> 10 dips / 2 sets 
==================================================
-> 8 V (shoulder) push-ups 
-> 10 dips 
-> Bench hip rotations / 2sets





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Friday, July 22, 2011

Hot Yoga
I attended my first Yoga class today, I must say I was impressed. I highly recommend it to anyone who wants to increase their fitness levels! I found out very quickly that I have plenty to work on myself, and will be attending on a weekly bases.

Yoga Info; how to get involved:
Monday (Yoga): 12:05-12:55pm
Wednesday (Yoga): 12:05-12:55pm
Friday (Power/hot Yoga): 12:05-12:55pm 

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Thursday, July 21, 2011

Boot Camp

Indoor Track 
(Heskett Center) 

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







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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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Thursday, July 14, 2011

Boot Camp

Warm Up
Indoor Track
______________________________________________________________
-> 800 meters
______________________________________________________________
-> Knee-to-bag; hip pivots (Punching bag): 12 reps
-> Elbow-to-bag (Punching bag): 12 reps
______________________________________________________________
Obstacle Course
-> Tire drill- 2 reps
-> Bunny hops (mat)- 2 reps
-> Over the top forward travel (mat)- 2 reps
-> lateral forward bunny hops (beam)- 2 reps
______________________________________________________________
Supper Sets
(Punching bag/Obstacle course) 

-> Knee-to-bag; hip pivots (Punching bag): 12 reps 
-> Elbow-to-bag (Punching bag): 12 reps 
______________________________________________________________
-> Tire drill- continuous 
-> Bunny hops (mat)- continuous
-> Over the top forward travel (mat)- continuous 
-> lateral forward bunny hops (beam)- continuous 
==================================================
Boot Campers were separated into two groups; one group performed the obstacle course while the other mirrored the instructor (one full rotation was performed) 
==================================================
Heart rate decrease/ Upper body 
-> Air squats
-> Standard push-ups (slow/full range)- 2x10
-> Plank lateral tap
-> Plank anterior tap
______________________________________________________________
Punching Bag
Group one
-> Knee-to-bag; hip pivots (Punching bag): 12 reps 
-> Elbow-to-bag (Punching bag): 12 reps 
-> Lateral kick simulation

Group two 
-> Air squats 
==================================================
vise versa 

 ==================================================
Heart rate decrease/ Upper body 
-> Air squats
-> Standard push-ups (slow/full range)- 2x10
-> Plank lateral tap
-> Plank anterior tap
______________________________________________________________
Punching Bag
Group one
-> Forward punch simulation 
-> Hook simulation
-> Elbow jab simulation
-> Lateral kick simulation
-> Lateral superior jabs
-> Planted foot crab rotators  

Group two 
-> Air squats
______________________________________________________________ 

Back/Body Weight
-> Reverse flies (RB) 
-> Standard Rows (RB)
-> Close stance push-ups (slow/full range)- 2x8 (pause for an isometric hold at the end of motion)
______________________________________________________________ 


Punching Bag
Group one
-> Knee-to-bag; hip pivots (Punching bag): 12 reps 
-> Elbow-to-bag (Punching bag): 12 reps 
-> Lateral kick simulation: 10 reps 
-> Anterior knee thrusts: 10 reps 
-> Squat pivots: 10 reps
Group two 
-> Air squats (low measurement) 
______________________________________________________________ 
Cool Down/ Stretching



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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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