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

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-02-06

A1

Dead Bug

1 x 10

A2

Captain Morgan Plank

1 x 10

A3

Bird Dog

1 x 10

B1

Back Squat

6 x 2 @ 80 %

B2

Box Jump

5 x 2

B3

KB Swing

5 x 4

B4

Single Leg Box Jump

5 x 2

C1

SL RDL

4 x 5

C2

Bent knee calf raise

3 x 15

D1

Push Press

D2

Med Ball Slam

D3

pull ups

D4

Kneeling KB Windmill

E

Conditioning Options

1 x 10:00

Tuesday
Strength day 2

A1

Dead Bug

1 x 10

A2

Captain Morgan Plank

1 x 5

A3

Bird Dog

1 x 10

B1

Bulgarian Split Squat

5 x 5

B2

Split Squat Jump

4 x 3

B3

RDL

5 x 5

B4

Hip Flexor march

3 x 15

C1

Push Press

5 x 3

C2

Weighted Strict Pullup

C3

Single arm OH KB carry

4 x 0:15

C4

Tea Pot

4 x 5

D1

Side plank thread the needle

3 x 8

D2

KB krushers

3 x 8

E

Conditioning Options

Thursday
Strength day 3

A1

Dead Bug

1 x 10

A2

Captain Morgan Plank

1 x 5

A3

Bird Dog

1 x 10

B1

Deadlift

6 x 2

B2

Broad Jump

4 x 3

B3

Reverse Hypers

4 x 4

B4

Muscle Cleans

4 x 4

C1

Hang Clean High Pull

6 x 3

C2

Kneeling KB Windmill

4 x 5

C3

Bent Over Barbell Row

4 x 4

D1

Zottman Curl

4 x 8

D2

Dead Bug with Arm Circles

4 x 5

E

Conditioning Options

1 x 30:00

Coach
coach-avatar 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.

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FAQs
Who is this training for?
Anyone who is trying to reach their peak athletic ability.
Do I need speciality equipment for this program?
While it is recommended to utilize speciality equipment for this program; modifications can be made with the required equipment.
Is this program individualized?
No, but we offer individual training on our website.
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Ascension
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Ascension
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Ascension
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