Flying Fitness

Introduction

Welcome to the IBA Wind Tunnel Fitness Program. We have teamed up with muscle activation and fitness specialists Axis Performance to create a program designed specifically for body flight athletes. The program will help your body sustain and tolerate long-term exposure to the environment of the wind tunnel as well as strengthen key areas of your body that are considered injury prone for active wind tunnel participants (back, core, and knees from spotting, and shoulders from consistent flying).

If you are an avid exercise enthusiast and are working out three to four days a week, then this program should be easy. You can continue down your current workout path, but we encourage you to at least take a look at this program and its principals to make sure you are doing similar exercises. If you are not an avid exercise enthusiast, then this program is a great place to start.

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General Guidelines

  • Be sure to warm up properly!
  • Do not “work” through the pain. If some pain is flaring up during your routine, please do not continue that exercise. Find a professional to address your issue. If you start training injured, there is greater chance that your training will not be as effective as it should be, or that you will be unable to complete your training.
  • Perform full Range of Motion (ROM), or at least as much as you can while avoiding any pain or injury. If you cannot perform the full ROM because of weight or pain, adjust the weight accordingly. Your body will be in many odd, extreme ranges in the wind tunnel; it is important to be strong in these extremes to avoid injury.
  • You do not have to be sore after every workout. The more sore you are after a workout, the longer it will take for you to recover. The less time you have for recovery, the greater your chance of injury.
  • Respect your body. Your body is your tool and your greatest asset. If you want a long-lived career, listen to it, and keep it in shape.

Warm Up Routine

This routine is designed to be fairly quick but thorough in warming up joints and multiple parts of the body in preparation for activity. Recommendation to be done before workout program, before tunnel training, or utilized several times during a work day to keep the body moving and prepared for activity in the tunnel.

Walking Warm Up Series

Knee Pulls

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With every step wrap hands around knee or shin and pull thigh tightly to chest while remaining up right. Hold for a second or two then release and step forward and repeat with the other leg.

Quad Pull and Reach

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With every step reach behind body and grab opposite foot. Pull foot comfortably towards butt. While standing tall reach high towards ceiling with opposite hand and raise up on toes. Release, step forward and repeat with other leg.

Lunge Rotations

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Inch Worms

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Mat Warm Up Series

>This group of exercises is to be on floor mat or on the floor. A mat will reduce fatigue on knees and other joints. All exercises are complete after 10-15 reps each side.

Fire Hydrants

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Kick Backs

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Lateral Leg Kicks

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Supermans

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Figure 4 Rockers

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Opposite Arm and Leg

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Remaining Warm Ups

These are to be done in open space, standing up or where ever is accessible.

Overhead Squat series

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Reverse Flutter Fly's

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Reverse Band Fly Abduction

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This completes the warm up portion of the IBA Wind Tunnel Fitness Program. Remember to warm up properly every time before working out.

Exercise Regimen

5 Min Abs

Set a clock for 5 min, change core exercise every 30 seconds for the duration of the time. No rest.

Ab Heel Touches

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Band Walks

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card-body Jumps

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Cable/Band Crunches

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Bell Rows

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Dead Lifts

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Glute Bridges

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Hyper Extensions

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Lunges

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Lunge Jumps

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Planks

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Plate Raises

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Pull Downs

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Push/Pull

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Reverse Crunches

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Reverse Flys

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Rows

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Shoulder Raises

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Side Planks

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Squats

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Squat Jumps

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Straight Leg Dead Lifts

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Tabata Drill

You have now completed the IBA Wind Tunnel Fitness Program. Use this course at regular intervals to develop the strength, endurance and cardio you will need to pass your course and become a proficient tunnel instructor.

Exercise Schedule Table

  Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Day 1 Day 1
Push ups 3x12 3x12 3x15 3x15 Push ups 3x18 3x18 3x20 3x20
Planks 3x35 sec 3x35 sec 3x40 sec 3x40 sec Planks 3x45 sec 3x45 sec 3x45 sec 3x45 sec
Pull Downs 3x10 3x10 3x8 3x8 Pull Downs 3x12 3x8 3x15 3x8
Hyper Ex tensions 3x15-25 3x15-25 3x15-25 3x15-25 Hyper Ex tensions 3x15-25 3x15-25 3x15-25 3x15-25
Curls 3x8 3x8 3x12 3x12 Curls 3x8 3x8 3x12 3x12
Tricep Push Downs 3x8 3x8 3x12 3x12 Tricep Push Downs 3x8 3x8 3x12 3x12
Side Planks 3x15 sec 3x15 sec 3x15 sec 3x15 sec Side Planks 3x20 sec 3x20 sec 3x25 sec 3x25 sec
Pull ups 25 25 30 30 Pull ups 30 30 35 35
Ab Heel Touches 25 /set 25 /set 25 /set 25 /set Ab Heel Touches 25 /set 25 /set 25 /set 25 /set
Shoulder Raises 3x8 3x8 3x10 3x10 Shoulder Raises 3x12 3x12 3x15 3x15
Reverse Fly's 3x8 3x8 3x10 3x10 Reverse Fly's 3x12 3x12 3x15 3x15
Cable/Band Crunches 3x30 3x30 3x30 3x30 Cable/Band Crunches 3x30 3x30 3x30 3x30
Cardio 20 min 20 min 25 min 25 min Cardio 30 min 30 min 30 min 30 min
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Day 2 Day 2
Leg Press 3x12 3x12 3x8 3x8 Leg Press 3x15 3x15 3x10 3x10
Rows 3x15 3x15 3x15 3x15 Rows 3x15 3x15 3x15 3x15
Tabata Drill 5 sets 5 sets 6 sets 6 sets Tabata Drill 7 sets 7 sets 7 sets 7 sets
Pull ups 3 sets 3 sets 3 sets 3 sets Pull ups 3 sets 3 sets 3 sets 3 sets
Plyo-push ups 3x6 3x6 3x6 3x6 Plyo-push ups 3x6 3x6 3x6 3x6
Squat Jumps 3x8 3x8 3x10 3x10 Squat Jumps 3x12 3x12 3x15 3x15
Step ups 3x8/leg 3x8/leg 3x8/leg 3x8/leg Step ups 3x10/leg 3x10/leg 3x10/leg 3x10/leg
Tabata Drill 5 sets 5 sets 6 sets 6 sets Tabata Drill 7 sets 7 sets 7 sets 7 sets
Dead Lifts 3x8 3x8 3x8 3x8 Dead Lifts 3x8 3x8 3x8 3x8
5 min Abs 5 min Abs
  Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Day 3 Day 3
Squats 3x10 3x10 3x8 3x8 Squats 3x10 3x12 3x10 3x8
Hyper Ex tensions 3x15-25 3x15-25 3x15-25 3x15-25 Hyper Ex tensions 3x15-25 3x15-25 3x15-25 3x15-25
Lunges 3x12/leg 3x12/leg 3x12/leg 3x12/leg Lunges 3x12/leg 3x12/leg 3x12/leg 3x12/leg
Straight Leg Deadlifts 3x8 3x8 3x8 3x8 Straight Leg Deadlifts 3x8 3x8 3x8 3x8
Cable/Band Crunches 3x30 3x30 3x30 3x30 Cable/Band Crunches 3x30 3x30 3x30 3x30
Hamstring Curls 3x10 3x10 3x8 3x8 Hamstring Curls 3x10 3x12 3x10 3x8
Leg Exten sions 3x10 3x10 3x8 3x8 Leg Exten sions 3x10 3x12 3x10 3x8
card-body Jumps 3x8 3x8 3x8 3x8 card-body Jumps 3x8 3x8 3x8 3x8
Glute Bridges 3x45sec 3x45sec 3x45sec 3x45sec Glute Bridges 3x1min 3x1min 3x1min 3x1min
Squat Jumps 3x8 3x8 3x10 3x10 Squat Jumps 3x12 3x12 3x15 3x15
Band Walks 3x12/leg 3x12/leg 3x12/leg 3x12/leg Band Walks 3x12/leg 3x12/leg 3x12/leg 3x12/leg
Side Planks 3x15/side 3x15/side 3x15/side 3x15/side Side Planks 3x20/side 3x20/side 3x25/side 3x25/side
Cardio 20 min 20 min 20 min 20 min Cardio 20 min 20 min 20 min 20 min
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Day 4 Day 4
Dead Lifts 3x8 3x8 3x10 3x10 Dead Lifts 3x12 3x12 3x12 3x12
Supermans 3x15 3x15 3x15 3x15 Supermans 3x15 3x15 3x15 3x15
Lunge Jumps 3x10/leg 3x10/leg 3x10/leg 3x10/leg Lunge Jumps 3x10/leg 3x10/leg 3x10/leg 3x10/leg
Reverse Crunches 3x15 3x15 3x15 3x15 Reverse Crunches 3x15 3x15 3x15 3x15
Tabata 5 sets 5 sets 6 sets 6 sets Tabata 7 sets 7 sets 7 sets 7 sets
Push/pull 3x6/side 3x6/side 3x6/side 3x6/side Push/pull 3x8/side 3x8/side 3x8/side 3x8/side
Planks 3x35 sec 3x35 sec 3x40 sec 3x40 sec Planks 3x45 sec 3x45 sec 3x45 sec 3x45 sec
Straight Leg Deadlifts 3x8 3x8 3x8 3x8 Straight Leg Deadlifts 3x8 3x8 3x8 3x8
Hyper extensions 3x15-25 3x15-25 3x15-25 3x15-25 Hyper extensions 3x15-25 3x15-25 3x15-25 3x15-25
Tabata 5 sets 5 sets 6 sets 6 sets Tabata 7 sets 7 sets 7 sets 7 sets
Reverse Fly's 3x10 3x10 3x10 3x10 Reverse Fly's 3x15 3x15 3x15 3x15
Plate Raises 3x8 3x8 3x8 3x8 Plate Raises 3x8 3x8 3x8 3x8
Glute Bridges 3x45 sec 3x45 sec 3x45 sec 3x45 sec Glute Bridges 3x1 min 3x1 min 3x1 min 3x1 min
5 min Abs 5 min Abs

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The IBA distinguishes between the sport of indoor skydiving (engaged in by patrons with IBA accounts seeking approval of flight skills though the IBA's Flight Progression System) and recreational flying (engaged in by entertainment customers who do not intend to pursue approval of skills). While indoor skydiving is safe for all ages, the inherent risk of the activity is necessarily greater for those engaging in the sport of indoor skydiving, particularly as they progress through more sophisticated maneuvers.