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Sundown CF

Functional Training
Coach
Eric Stark

For the ANY athlete who wants to bridge the gap between performance and aesthetics without sacrificing long-term health. In other words, looking good, feeling good, and functioning well year-long. This is my personal approach to training I've developed over the past decade. One that that creates sustainable results without over-training and/or burning out.

Spark is my exact programming that utilizes functional fitness equipment and some cables/machines.

Gym Track is Spark's signature programming with a hypertrophy bias towards machines and cables to give you a functionally balanced physique.

Functional Track is Spark's signature programming with a hypertrophy bias towards functional gym set-ups to give you a functionally balanced physique.

Minimal Track is our dumbbell, cardio, and core biased program. Perfect for home gyms and other minimal equipment set ups.

These tracks have the perfect concoction of exercise selection and progressive overload so you never get bored while seeing tremendous progress week after week. All programs are designed to be time efficient so you can build the body of your dreams without sacrificing the life of your dreams!

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Spark Access
Spark is a carbon copy of my signature style programming that blends together a variety of methodologies and movements that provide breathe taking results. Furthermore, I trial these workouts and progressions the week prior to ensure that you have the perfect blend of training stimuli (1-2 hours per day). Perfect for intermediate and advanced athletes and individuals that love variety.
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Gym Track
In addition, you receive access to our Gym track. This is our signature style programming that blends functional fitness with aesthetics. However, Swole has a hypertrophy bias that can be complete in regular gym set ups. Perfect for intermediate and advanced athletes that enjoy variety. All programming can be completed with 60 minutes.
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Functional Track
In addition, you receive access to our Functional track. This is a hypertrophy biased program that caters functional gym set ups. Sculpt utilizes functional fitness equipment with movements that everyone can execute inside of 60 minute time window. Great for beginner and/or intermediate athletes.
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Minimal Track
Also you get access to our Minimal Equipment training track workouts. Sweat is a minimalistic training outline that allows you to reach your fitness goals without advanced equipment and gym memberships (30-45 minute sessions).
Features
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Access to our team!
Direct message capability and private group page access for motivation, accountability, and community.
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Programming 5 days per week
Unique workouts per week that blend together functional fitness, isolation movements, core/structural exercises, and mobility
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Emotional and Mental Health
Weekly content designed to promote health inside and outside the gym.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Expert Coaching
Tired of putting in the work but not seeing the results? Join 12:12 online and gain proven programming, progression, and results!
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will help push you past your current limitations and reach a thrive mentality.
Equipment
Required
Resistance Bands // Mini Bands // Dumbbells // Kettlebells // Suspension System (TRX or Rings) // Adjustable Bench // Bike or Rower // Rig (Pull Up Bar)
Recommended
Barbell / Plates // Cables / Machines // Other Equipment Found In Functional Gym and Regular Gym Set Ups
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Full

A

Spark Barbell Inverted Row

3 x 10

MetCon

B

AMRAP 15:00 20/15 Calorie Row 15 Wall Ball (20/14) 10 Pull Ups 5 Strict HSPU * score is total rounds + reps * type in decimal point to score reps [Scaling] Row: 15/12 Bike || machine of choice Wall Ball: Wall Ball Thrusters Pull Ups: Banded Pull Ups || Ring Rows Strict HSPU: Kipping HSPU || Box Pike Push Up || Pike Push Up [Workout Notes] Machine: should take less than 1:30 so scale calories accordingly Wall Balls: ideally unbroken but no more than 2 sets. Scale weight and/or height if needed Pull Ups: ideally unbroken but no more than 2 sets. Adjust assistance to maintain stimulus Strict HSPU: choose appropriate variation to go unbroken or no more than 2 sets

MetCon Skill

C

3 Rounds 5 Strict HSPU directly into 5 Kipping HSPU 25/20 Calorie Bike Erg (recovery pace) - directly into - 3 Rounds 4 Strict HSPU directly into 6 Kipping HSPU 20/15 Calorie Bike Erg (recovery pace) - directly into - 1 Round 3 Strict HSPU directly into 7 Kipping HSPU 15/12 Calorie Bike Erg (recovery pace) * for quality [Scaling] Strict HSPU: Kipping HSPU || Box Pike Push Up || Pike Push Up || DB Strict Press * combine two progressions (first one must be more difficult) Bike Erg: machine of choice

Tuesday
Full

A

Spark Barbell Front Squat

3, 3, 2, 2, 5

B

Power Clean + Push Jerk

6 x 3 @ 75 %

MetCon

C

100 DB Snatch (50/35) * every 1:00 (including 0:00) complete 10/7 Push Ups * time cap = 15:00 * score is total time [Scaling] DB Snatch: adjust to something you can complete at least 10 reps unbroken (35/25) || DB Hang Snatch * the goal here is to complete at least 10 DB snatch each minute. If this is too difficult then either decrease weight and/or decrease push up volume.

D

Toes to Bar

12, 12, 12, 12, 8

HS Practice

E

Spend 10:00 practicing HS Walk on elevated targets.

Wednesday
Lower

A

Lying Leg Curl

12, 12, 16

B

Spark Leg Press Machine

10, 10, 15

C

Spark Back Extension

3 x 15

D

Spark Weighted Cybex Cruncher

3 x 15

MetCon

E

4 Sets 20/15 Calorie Bike 100 ft Sled Push (moderate) 100 ft Sled Pull (moderate) 200 ft Dual DB/KB Front Rack Carry (53's/35's) 20/15 Calorie Stairmaster - rest 2:00 between sets - * swap 20 Bodyweight Walking Lunges for Sled Push and Sled Pull (40 total) * for quality [Scaling} Bike: 25/20 Calorie Row or 1:30 machine of choice Sled Push: 15 Russian KB Swing (53/35) Sled Pull: 15 Russian KB Swing (53/35) Front Rack Carry: adjust weight or Farmer Carry Stairmaster: machine of choice for 1:30

F

Spark Hip Abduction Machine

15, 15, 20

Thursday
Upper

A

Spark Neutral Grip Seated Chest Press Machine

10, 10, 15

B

Spark Lat Pull Down

8, 8, 14

C1

Spark Chest Fly Machine

8, 12, 16

C2

Spark Rear Delt Machine

3 x 15

D

Spark Dual DB Congdon Curl

8, 12, 16

E

Spark Single DB Overhead Tricep Extension

9, 9, 18

F

Total Gym Knee Tuck

3 x 15

MetCon

G

2 Sets 500 Meter Row 12 HSPU 2:00 Vertical Rope Pull Machine - rest 2:00 between sets - * for quality [Scaling] Row: 2:00 machine of choice HSPU: Box Pike Push Up || DB Strict Press (35's/25's) Rope Pull Machine: 30 Ring Rows || 2:00 machine of choice

H

Arm Erg

1 x 2:00

Friday
Full

MetCon

A

2001 Meter Row 11 Push Jerk (135/95) 11 Deadlifts (185/125) 11 Toes to Bar 11 HSPU 11 Power Clean (185/125) 11 Chest to Bar Pull Ups 11 Thruster (135/95) 11 Box Jumps (30'/24') 2001 Meter Run * for time [Scaling] adjust weights to complete barbell movements unbroken or no more than 2 sets Toes to Bar: Kipping Knee Raises || Alternating V Ups HSPU: Push Ups Chest-to-Bar: Kipping Pull Ups || Strict Pull Ups || Ring Rows Box Jumps: Step Ups Row: scale distance to complete in under 10:00 Run: scale distance to complete in under 10:00

Coach
coach-avatar Eric Stark

B.S Exercise Science; USAW-Lv 1, NASM CPT, PN; I've been in the fitness space for the past decade. I've worked as personal trainer, a strength and conditioning coach, corporate wellness director, and a Crossfit coach. Through these experiences I've found a unique blend of fitness methodologies that can deliver elite results to any experience level.

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Stop surviving and start thriving!

Tired of spinning your wheels? You deserve to experience life to the fullest! Enjoy training again! Stay healthy and experience consistent progression as you reach your goals!

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FAQs
Is this individualized training?
This is a group training program that can be catered to you based on individual factors! You also have access to me through the group chat for questions, comments, and concerns which brings another level of customization.
Who is this for?
For all athletes that want to function well, feel good, and look good year round without having to spend excessive time in the gym. We provide several layers of scaling options along with individual program biases for complete individualization and effective results.
What Makes Spark Different?
Spark blends performance, longevity, and aesthetic aspects of fitness helping you to create a functional, sustainable, healthy, breath-taking physique for the rest of your life.
The Proof
verified-athlete-avatar Kelly Hopkins

Spark With Stark Member

Verified Athlete

"How I feel now, doesn't even compare to the way I felt in my early 40's. I am more toned and stronger than I have ever been. If you are looking for a reset, or to begin your fitness journey for the first time, working with Eric may just be one of the best decisions you ever make."

verified-athlete-avatar Jena Ringo

Spark With Stark Member

Verified Athlete

"Eric created a program specifically designed to meet my goals of trying to live forever while having the body of a 29 year old. Eric's training sessions include more than strength, accessory, and HITT workouts. They include a wellbeing check and a safe place to let out all the stresses of life."

verified-athlete-avatar Jen

Spark With Stark Member

Verified Athlete

"If you want actual results, not spending excessive time in the gym and be able to live life, you need Eric. He creates a healthy, honest, and humble balance between life and fitness. Trust him and stick with it, you will not be disappointed!"

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