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.
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
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
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
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.
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.
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!
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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"
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