Totem Muay Thai
Totem Training and Performance
Combat Sports, Martial Arts, Boxing, Strength & ConditioningAre 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
Belt Squat
3 x 25
B2
Belt Squat March
3 x 12
B3
GHD Hip Extension
3 x 12
C1
Trap Bar Deadlift
3, 3, 3, 2, 2, 2, 2
C2
Box Jump
3, 3, 3, 2, 2, 2
C3
Reverse Hypers
5 x 10
D1
Pistol Squat
5, 5, 5, 3, 3
D2
Goblet Kickstand Squat
5 x 5
D3
GHD Hamstring Curl
12, 12, 10, 10
E
Conditioning Options
1 x 10:00
F
Diaphragmatic Breathing
1 x 3:00
A
Totem Dynamic Warm Up
1 x 1
B1
Walking Lunges
3 x 10
B2
KB Figure 8's
3 x 10
C1
Step-Ups
5 x 5
C2
Broad Jump
5 x 3
C3
Reverse Hypers
10, 10, 10, 8, 8
D1
Kneeling KB Windmill
3 x 10
D2
Get Up Sit Up
3 x 12
E1
Push Press
5, 5, 5, 3, 3
E2
Med Ball Slam
5 x 5
E3
Weighted Strict Pullup
8, 6, 6, 5, 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
Incline DB Bench Press
3 x 25
B2
Band Pull Aparts
3 x 25
B3
SA Punches
3 x 25
C1
Pin Press
5, 3, 3, 3, 2, 2, 2
C2
Supine Med Ball Throw
3, 3, 3, 2, 2, 2
C3
SA DB/KB Row
5 x 7
D1
Incline JM Press
12, 12, 10, 10
D2
45 Degree Single Arm Cable Row
10, 10, 8, 8
D3
DB Pullovers
4 x 10
E
Conditioning Options
1 x 30:00
F
Diaphragmatic Breathing
1 x 3:00
Liam Carlin MBA, CPT, CNC, SFC
Liam has been training Muay Thai since he was a child training alongside many experienced instructors and fighters. A dedicated coach cornering for multiple fighters Liam has trained in Thailand at Kiatphontip Gym as well as Bangtao Muay Thai under Ajarn Wat. Liam specializes in strength & conditioning, and nutrition for combat sports and prioritizes the most important tenets of martial arts.
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.
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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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"
Kirk Norris
Muay Thai Athlete
Verified Athlete"Great way to get in shape! I started training Muay Thai at the ripe age of 36. But from day 1, Liam took the time to teach me the fundamentals, improve my skills and cornered me when I eventually decided to compete myself. It's changed my life for the better. Wish I would've started years ago!"
Tom Kizer
Pro MMA Athlete
Verified Athlete"Knowledgeable and fun to work with. These guys know how to handle beginners all the way up to pro athletes. They really help match what they do work with your lifestyle. Would definitely recommend"
Matt Francis
Muay Thai Athlete
Verified Athlete"I am a member of Totem Muay Thai and I highly recommend them to anyone. They are very knowledgeable and professional and the culture they have is very inclusive and upbeat. Everyone wants each other to succeed. Go talk to Gage and Liam."
When you join a team you’re getting more than programming, you’re joining an online community.
Totem Muay Thai
Totem Muay Thai
Totem Muay Thai
