Ascension

Totem Training and Performance

Multi-sport, Field Sports, Power Sports , Strength & Conditioning

Coach

Gage Swartz DPT, CSCS, USAW

Want to ascend to the peak of athletic performance? Ascension is designed for athletes with barbell training experience who want to take their performance to the next level. This program utilizes advanced strength and conditioning methods to maximize athletic performance

$30 / mo

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Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all on an app.

Equipment

Required

Squat Rack // Adjustable Bench // Barbell // Dumbbells or Kettlebells // Adjustable bench // Med balls // Bands // Plates

Recommended

Reverse hyper // GHD // Box // Physioball // Hammer Row // Lat pulldown // Landmine // Cardio Equipment

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2023-02-06

Dead Bug

1 x 10

Captain Morgan Plank

1 x 10

Bird Dog

1 x 10

Back Squat

6 x 2 @ 80 %

Box Jump

5 x 2

KB Swing

5 x 4

Single Leg Box Jump

5 x 2

SL RDL

4 x 5

Bent knee calf raise

3 x 15

Push Press

Med Ball Slam

pull ups

Kneeling KB Windmill

Conditioning Options

1 x 10:00

Tuesday

Strength day 2

Dead Bug

1 x 10

Captain Morgan Plank

1 x 5

Bird Dog

1 x 10

Bulgarian Split Squat

5 x 5

Split Squat Jump

4 x 3

RDL

5 x 5

Hip Flexor march

3 x 15

Push Press

5 x 3

Weighted Strict Pullup

Single arm OH KB carry

4 x 0:15

Tea Pot

4 x 5

Side plank thread the needle

3 x 8

KB krushers

3 x 8

Conditioning Options

Thursday

Strength day 3

Dead Bug

1 x 10

Captain Morgan Plank

1 x 5

Bird Dog

1 x 10

Deadlift

6 x 2

Broad Jump

4 x 3

Reverse Hypers

4 x 4

Muscle Cleans

4 x 4

Hang Clean High Pull

6 x 3

Kneeling KB Windmill

4 x 5

Bent Over Barbell Row

4 x 4

Zottman Curl

4 x 8

Dead Bug with Arm Circles

4 x 5

Conditioning Options

1 x 30:00

Coach

More from Totem Training and Performance

Gage Swartz DPT, CSCS, USAW

Dr. Gage Swartz earned his bachelor's in Exercise Physiology and Doctorate of Physical Therapy from West Virginia University while having an athletic career in wrestling. Gage has also received his Certification in Orthopedic Manual Therapy, is a Certified Strength and Conditioning Specialist, has obtained his USA Weightlifting credentials, and is certified in Functional Movement Screens.