Ascension

Totem Training and Performance

Multi-sport, Field Sports, Power Sports , Strength & Conditioning, Functional Fitness, Functional Training

Coach

Gage Swartz DPT, CSCS, USAW

Want to ascend to the peak of athletic performance? Ascension is designed for current and former athletes who want to make the best out of their training. Ascension program utilizes a variety of the best periodization methods to take your strength to unimaginable heights. We've also meticulously integrated the most conditioning methods into our program, designed to challenge each metabolic pathway ensuring optimal results. Our revolutionary ascension program offers the ultimate flexibility, allowing you to work anywhere from 2-4 workouts a week. Try training the way it was meant to be.

$30 / mo

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Become Strong AF

Are you looking for a program that will skyrocket your gains and leave you feeling stronger than ever before? Our cutting-edge Ascension program utilizes a variety of the best periodization methods to take your strength to unimaginable heights. That's why we've meticulously integrated the most effective periodization methods into our program, ensuring optimal results and breaking through plateaus.

Life Changes, Shouldn't Your Training?

Are you tired of rigid training schedules that don't fit your busy lifestyle? Do you want a strength program that adapts to your ever-changing schedule without compromising on results? Look no further! Our revolutionary ascension program offers the ultimate flexibility, allowing you to work anywhere from 2-4 workouts a week. Build strength on your terms.

Enjoy Training Again

Feeling burned out from your monotonous training routine? Do you crave a strength program that offers exciting exercise variety to reinvigorate your passion and drive results? Our Ascension program is specifically designed to help athletes like you break free from burnout, address old injuries, learn new movements, and achieve new levels of strength and vitality.

Conditioning Done Smarter

Tired of your conditioning being junk volume. Our cutting-edge Ascension program utilizes a variety of the best conditioning methods to take your results to the next level. That's why we've meticulously integrated the most conditioning methods into our program, designed to challenge each metabolic pathway ensuring optimal results.

Features

Access to the Totem Team

The convenience of having a doctor in your pocket! Gain access to a variety of experts ready to help you reach your fitness goals.

Programming 4 days per week

This program uses our flexible schedule with 2 mandatory days and 2 optional days giving you the flexibility to fit your program to your schedule.

Exercise Video Guidance

We've filmed every movement in the program so that you don't ever go into a session or movement not knowing what to do.

Ascension Method

Designed with ex-athletes and everyday athletes in mind. Continue to train as an athlete at any age. Experience functional training at its peak!

Join the Totem Community

Join A vibrant community! We are here each step of the way answering your questions and providing guidance as you work through your program.

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 + Kettlebells // Adjustable bench // Med balls // Bands

Recommended

Reverse hyper // GHD // Plyo Box // Conventional Gym or Crossfit Gym // Cardio Equipment

Sample Week

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

Sunday

Optional Day Lower Split

Totem Lower Body Warm Up

KB Clean and Press

5, 4, 3, 2, 2

Med Ball Thrusters

4 x 4

Box Jump

4 x 12

KB Deadlift Highpull

4 x 5

Floating Heel Lunge

4 x 5

Lateral Bulgarian Split Squat

4 x 5

Seated Sumo Good Mornings

4 x 5

Sideplank Clamshell

3 x 12

Conditioning Options

1 x 30:00

Tuesday

Mandatory Total Body

Totem Dynamic Warm Up

Front Squat

7 x 2

Broad Jump

6 x 2

Staggered Stance KB RDL

5 x 4

Partner Nordic Hamstring Curl

4 x 7

Push Press

6 x 3

Lat Pulldown

4 x 5

Med Ball Wood Chop Slams

4 x 5

Supinated Curl

3 x 8

Conditioning Options

1 x 10:00

Thursday

Mandatory Total Body

Totem Dynamic Warm Up

Straight Leg Deadlift

5, 5, 3, 2, 2

KB Swing

4 x 5

SL RDL

4 x 5

Monster Walks

4 x 10

Incline Bench Press

3, 3, 2, 1

Half kneelining windmill

4 x 3

Hammer Row

4 x 7

90-90 waiter walks

0:30, 0:30, 0:20, 0:20

Conditioning Options

1 x 10:00

Saturday

Optional Day Upper Split

Totem Upper Body Warm Up

T-Spine SA DB/KB Bench press

3 x 12

pull ups

Kneeling KB Windmill

4 x 5

Bent Over Rear Delt Fly

3 x 10

Bent Over Barbell Row

4 x 5

Overhead DB Tricep Extension

4 x 8

Chest Supported Row Wide Grip

4 x 5

Ring/TRX Shoulder Extension Bicep Curl

4 x 8

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.

Start your climb to the top today!

Join the community committed to reaching their personal goals for athletic performance.

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FAQs

Who is this training for?

Anyone who enjoys functional barbell training

Do I need speciality equipment for this program?

No! While it is a bonus to utilize speciality equipment modifications can be made with the required equipment.

Is this program individualized?

No, but we offer individual training on our website.

Is Coach Support Available?

Yes! You will have full access to our coaches through the TrainHeroic App.

How does the flexible scheduling works?

Our Ascension program flexible schedule uses has two mandatory days and two optional days. The two optional days can be done separately for a 4 day split or combined for a 3 day split. Build strength on your terms.

The Proof

Joe Schiff

Tactical Athlete

Verified Athlete

"Incredibly streamlined and effective program. The program was not just the way I wanted to workout but the way I needed to workout. Being a former D1 athlete and current active police officer I have a high standard for the methods to keep myself fit and Totem exceeded expectations"

Angelina LaMarca

College Athlete

Verified Athlete

"Currently a college softball player home for the summer I decided to train with Totem. Over the past weeks I noticed a huge improvement with strength, power, and speed. I can’t wait to put these improvements to work during our season. I look forward to training with Totem again next summer!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Ascension