Colossus

Totem Training and Performance

Powerlifting, Strength & Conditioning

Coach

Tyler Boyd, PT, DPT, BRM

Looking to build colossal strength to hit new PRs on the bench, squat, and deadlift? Colossus is designed for those, with intermediate to advanced barbell training experience, who are looking to increase strength and power, and improve their performance on the bench, squat, and deadlift. This program utilizes a rotation of a variety of core lifts to maximize training intensity while minimizing accommodation.

$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 4 days per week

Comprehensive conjugate programming to improve strength and power on the three core lifts

Exercise Video Guidance

Exercise technique demonstrated by the coaches here at Totem Training and Performance

Detailed, expert instruction

Instruction provided by qualified movement expert specializing in the analysis of barbell lifts and providing feedback to improve technique

Committed Teammates

A vibrant community that will keep you pushing to unleash your inner warrior

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and help to cultivate your strength, all through an app

Equipment

Required

Barbell // Dumbbells // Power Rack // Adjustable Bench // Resistance Bands

Recommended

Safety Squat Bar // Kettlebells // Cambered Bar // Adjustable Plyo Box // Reverse Hyper // GHD // Chains

Sample Week

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

Sunday

Max Effort Lower

Totem Lower Body Warm Up

1 x 1

Sumo Stance Belt Squat

4 x 25

Reverse Hypers

4 x 25

GHD Hip Extension

4 x 25

Sumo Deadlift

3 x 1

Reverse Hypers

3 x 8

Glute Ham Raise

3 x 5

Diaphragmatic Breathing

1 x 3:00

Tuesday

2023-10-25

Totem Upper Body Warm Up

1 x 1

DB Bench Press

4 x 25

Lat Pulldown

4 x 25

Bent Over Rear Delt Fly

4 x 25

Floor Press

3 x 1

Close Grip Bench Press

3 x 5

Chest Supported Row Wide Grip

3 x 10

Farmers carry

3 x 30

Diaphragmatic Breathing

1 x 3:00

Thursday

Dynamic Effort Lower

Totem Lower Body Warm Up

1 x 1

Sumo Stance Belt Squat

4 x 25

Reverse Hypers

4 x 25

GHD Hip Extension

4 x 25

Dynamic Effort Box Squat

10 x 2

Dynamic Effort Deadlift

6 x 1

Glute Ham Raise

3 x 5

Diaphragmatic Breathing

1 x 3:00

Saturday

Dynamic Effort Upper

Totem Upper Body Warm Up

1 x 1

Bent Over Rear Delt Fly

4 x 25

Lat Pulldown

4 x 25

DB Bench Press

4 x 25

Dynamic Effort Bench Press

9 x 3

Close Grip Bench Press

3 x 5

Chest Supported Row Wide Grip

3 x 10

Farmers carry

3 x 30

Diaphragmatic Breathing

1 x 3:00

Coach

More from Totem Training and Performance

Tyler Boyd, PT, DPT, BRM

Doctor of Physical Therapy. Westside Barbell Personal Training and Athletic Coaching certified, specializing in implementation of the Conjugate Method to improve strength and athletic performance. Certified in the Barbell Rehab Method, specializing in coaching and modifying barbell exercises for clients with pain.