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Totem Muay Thai

Totem Training and Performance

Strength & Conditioning, Combat Sports, Martial Arts
Coaches
Liam Carlin MBA, CPT, CNC, SFC, Gage Swartz DPT, CSCS and USAW

Are you ready to elevate your game to unprecedented heights? Say goodbye to mediocrity and embrace the path of a true warrior with our Muay Thai Strength & Conditioning Program. This isn't just a workout; it's a transformational journey designed to sculpt your body, sharpen your mind, and unleash the ferocious fighter within.

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Experienced coaches
Whether you are a season combat athelte of new to the game; our coaches have years of experience working with Muay Thai athletes of all ages, goals, and experience levels. Know you always have access to someone who has done it before!
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Win The Championship Rounds
Be the fighter who looks forward to dragging your opponent into the deep waters of the late rounds. Our cutting-edge program utilizes a variety of the best conditioning methods to take your results to the next level. Maintain conditioning while maintaining your power. We've meticulously integrated conditioning methods into our program to have our fighters ready to be explosive every round.
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Find Your Team
Step into a world of strength, discipline, and community with Totem Muay Thai – your gateway to the art of traditional Muay Thai. By joining our community, you're not just signing up for a martial arts strength and conditioning; you're embracing a lifestyle that fosters growth, camaraderie, and personal empowerment.
Features
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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.
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Programming 3 days per week
A 3 day a week schedule that covers all the needs of the combat athlete.
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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.
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Combat Ready
Affordable fight camp! Designed with the combat athletes in mind to improve performance and reduce injury risk. Programming made for someone like you.
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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.
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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 // Dumbbell + Kettlebells // Med Balls
Recommended
GHD // Plyo Box // Bands // Cardio Equipment // Conventional Gym or Crossfit Box // Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body Day

A

Totem Lower Body Warm Up

1 x 1

B1

Goblet Squat

3 x 25

B2

KB Swing

3 x 25

B3

Physioball Leg Curl

3 x 25

C1

Goblet Kickstand Squat

5 x 5

C2

Offset Kickstand Squat

5 x 5

C3

Bottom Up 90/90 Kickstand Squat

4 x 5

D1

Loaded Split Stance Isometrics

4 x 0:30

D2

Step-Ups

4 x 8

D3

Farmers carry

5 x 0:30

E

Conditioning Options

1 x 10:00

F

Diaphragmatic Breathing

1 x 3:00

Tuesday
Total Body  Day

A

Totem Dynamic Warm Up

1 x 1

B1

KB Deadlift Highpull

3 x 25

B2

Seated Sumo Good Mornings

3 x 25

C1

Dynamic Trap Bar Deadlift

3, 3, 3, 2, 2, 2, 2

C2

Box Jump

6 x 3

C3

KB Swing

10, 10, 7, 7, 6, 6

D1

Incline DB Bench Press

3 x 25

D2

Banded Cross Body Rear Delts

3 x 20

E1

Push Press

6 x 3

E2

Get Up Sit Up

8, 8, 5, 5, 5

E3

KB Snatch

4 x 5

F

Conditioning Options

1 x 10:00

G

Diaphragmatic Breathing

1 x 3:00

Thursday
Upper Body Day

A

Totem Upper Body Warm Up

1 x 1

B1

TRX/Ring Push Ups

3 x 25

B2

Band Pull Aparts

3 x 25

B3

Rolling Tricep extensions

3 x 25

C1

Supinated Bent Over Barbell Row

5 x 5

C2

Dips

12, 12, 10, 10

C3

DB Alternating Bent Over Rows

4 x 5

D1

DB Alternating OH Press

7, 7, 5, 5

D2

Alternating High Low Plank

4 x 10

D3

Banded Wrist Roll Ups

4 x 2

E

Conditioning Options

1 x 30:00

F

Diaphragmatic Breathing

1 x 3:00

Coaches
coach-avatar Liam Carlin MBA, CPT, CNC, SFC

Liam Carlin received his Master’s from the Indiana University of Pennsylvania. As a life-long exercise enthusiast Liam is well versed in injury risk-reduction, balance and agility, metabolic conditioning and weight-loss, functional bodybuilding, and martial arts training. He is a Certified Personal Trainer, Certified Nutrition Coach, and Stretch and Flexibility Coach through NASM.

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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Start Training Today!

If the fight of your life was tomorrow would you change your training today? All athletes should ask themselves this question. Don't wait another day to get ready; get ready today!

Start My 7-Day Free Trial
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FAQs
Who is the training for?
Really anyone who is into fitness and combat sports. Whether you are a recreational warrior or preparing for your next opponent this program is for you.
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.
The Proof
verified-athlete-avatar Matt Hores

Muay Thai Athlete

Verified Athlete

"Liam has trained me in Muay Thai for 3 years now and everytime I step into the ring I dialed in. At the end of fight camp I feel fast, conditioned, and weight is on point. Wouln't step into the ring without Totem in my corner"

Join Your Virtual Gym

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

Totem Muay Thai
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Totem Muay Thai
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Totem Muay Thai
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