Totem Training and Performance

Thanks for stopping in to train today 💪

and started their Monday off with some stretching, functional strength, and finished on the heavy bags with some Muay Thai work. We love having former coming in to train!

Congratulations to our Totem athletes, Sal and Tommy! 🥊💥

Both earned solid victories in their professional boxing matches this past weekend after grinding through a tough fight camp here at Totem Training & Performance.

These two brought relentless pace, discipline, and positive energy into every training session — and it showed under the lights. We’re proud to have helped with their fight camp and can’t wait to see what’s next in their pro boxing careers!

Keep pushing, guys— the best is yet to come. 🔥

Excellent promotion from and 👏

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We’re proud to celebrate our athlete, Brooklyn, on her commitment to Mercyhurst University D1 Track & Field!

After overcoming an ACL injury and dedicating herself to months of focused training at Totem, she’s proven what resilience and consistency can achieve.

Congratulations Brooklyn!
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Happy 50th Birthday to our longstanding client Joe Allen! 🎂

Joe has been training with us for years and we are grateful to have him. We applaud him for his consistency and work ethic👏👏

For this birthday, Joe challenged himself to test his max bench, squat, and deadlift. After doing so, he is now in the 1000 pound club!

Bench: 203lbs
Squat: 420lbs
Deadlift: 407lbs

Total: 1030lbs

Great work, Joe!

Today was Ang’s last day of her Summer Internship with Totem Training and Performance!☀️

Ang will be heading back to Seton Hill to finish her senior year of undergraduate studies in Exercise Science. She will go on to pursue her Doctor of Physical Therapy after she graduates🙌🏻

It was a blast having Ang at our facility, and we wish her the best of luck in her studies!🎉

We hope to see her back soon!

Over the past several months, Lou has been training under Dr. Gage Swartz, focusing on total-body strength and explosive speed to take his baseball performance to the next level. From heavy lifts to speed work, Lou has put in the work every single session — and the results speak for themselves. 🏋️‍♂️⚾️

Now, Lou and his family are heading to South Carolina for their next chapter. We couldn’t be prouder of the progress he’s made here, and we’re wishing them nothing but success, happiness, and sunshine down south. 🌞

We’ll miss you, Lou — but don’t worry, we’re already planning our first visit! 🫡

Rocco Novak completes his off-season strength and conditioning program!

The Upper Saint Clair football player will be walking into his freshman year with an extra 30 pounds of muscle! That’s right, through his dedicated training sessions, Rocco put on over 30 pounds of muscle in less than 1 year!

Rocco quickly became a popular presence at the gym, known for his stoic demeanor and relentless work ethic. Outside of his athletic endeavors Rocco is an outstanding student and a kind friend. Credit to his parents for raising such an upstanding person!

Time to showcase your strength on the field this season!!!!🏈💪

Trained by:
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Ready for war!!!

has been working hard during this camp🥊 We have put together a plan for him focusing on flexibility, mobility, and explosive power! The movement patterns he’s been training in the gym will transfer to KNOCKOUT power in the ring👊💣

We are lucky to have Sal in our gym. His friendly and humble attitude is amazing. He always shows up with a smile on his face and ready to kick some ass!

Time to get it done, Sal. LETS GO!🥊☠️

Locked in🔒⚔️
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Big day for our Totem Powerlifting Crew!🔥

Congratulations to our athletes and on securing two gold medals and best female lifter!🗡️🏅🏅

These two are prime examples of what happens when you take your rehab and training seriously and show up every day🙌🏻

We’re only going up from here!🔥🔥🔥
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🚨Client Spotlight🚨

It’s graduation day for Mike! Mike sustained a pec/bicep tear last July during Jiu Jitsu. The road to recovery was a long one, but Mike stayed consistent and put the extra work in. He’s now back to live rolling in BJJ and lifting, hitting a new squat PR along the way!

Here at Totem, we pride ourselves on not only getting athletes back to their sport, but getting them even stronger than before. Mike is a shining example of just how much better you can get by taking your rehab seriously and not missing a beat.
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