Spark With Stark

12:12 Fitness

Functional Training
Coach
Eric Stark

This is for the ANY athlete who wants to bridge the gap between performance and aesthetics without sacrificing long-term health. In other words, looking food, feeling good, and functioning well year long. This is my personal approach to training that creates sustainable results without over-training.

Spark with Stark is your one stop shop for all things wellness. You do not need world class genetics to see next level results with this program! Furthermore you get access to 3 levels of programming so you have a game plan no matter your ability or experience level.

We have constructed 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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Enjoy Training Again!
Spark With Stark blends together a variety of methodologies and movements so you can enjoy training again. Furthermore, I trial these workouts and progressions the week prior so you have the perfect blend of stimuli. Challenge yourself without burning out!
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INJURY PREVENTION
Utilize multiple fitness methodologies to build connective tissue, recharge your central nervous system, and feel refreshed.
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Unlimited Program Access
Along with your Spark With Stark membership you get access to any 12:12 program with membership. Just direct message us inside your app and we will give you access to your program of choice in addition to SWS weekly programming.
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Sculpt Access
In addition to your Spark With Stark membership you get access to the sculpt programming track delivered to your calendar through TrainHeroic. Sculpt is scaled version of Spark that highlights resistance training that allows you to tone and build a breath-taking functional physique. Perfect for small and/or home gym set ups! Upon subscription please allow 24 hours to receive Sculpt access.
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Sweat Access
In addition to your Spark With Stark membership you get access to the Sweat programming track. This track is a scaled version of Spark that focuses on resistance circuit training. Sweat stimulates muscle while providing blood flow and cardiovascular benefits. Perfect for time restricted lifestyles and all ability levels. Upon subscription please allow 24 hours to receive Sweat access.
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
Kettlebells // Dumbbells // Suspension System (TRX or Rings) // Adjustable Bench // Resistance Bands / Mini Bands // Pull Up Bar // Bike or Rower
Recommended
Barbell / Plates // Cables / Machines // Other Equipment Found in Functional and Regular Gym Settings
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Functional

Warm Up

A

AMRAP 6:00 6 Calorie machine @ easy pace 6 Step Ups 6 Barbell Deadlifts 6 Muscle Cleans 6 Strict Press - then - :30 Childs Pose :30 Frog Pose 10 Thread the Needle R/L - then - start warm up sets for B section

B

Power Clean + Power Jerk

5 x 2

MetCon

C

8 Sets 10/8 Calorie Bike 5 Clean and Jerk (135/95; must be touch n go) 10 Box Jumps (24'/20') - rest 1:00 between sets - * score is total time (including rest) * time cap = 28:00 - SCALING - Decrease 1-2 sets if needed Bike: 12/10 Calorie Row or <1:00 on machine Clean and Jerk: adjust weight as needed // DB Clean and Jerk Box Jumps: Step Ups

D

Spark Barbell Overhead Squat

5 x 3

MetCon

E

5 Sets (1 set every 2:00) 5 Overhead Squat (185/125) 30 ft HS Walk * score is for completion - SCALING - Overhead Squat: adjust load if needed // Front Squat (185/125) HS Walk: 3 Wall Walks // 50 ft Bear Crawl // 8 DB Strict Press (moderate heavy)

Monday
Functional

Warm Up

A

200 Meter Run - then - 20 Toe Sweeps 10 Reverse Lunges 10 Air Squats - then - 2 Rounds 10 Banded Glute Walks 10 Banded Monster Walks 10 Banded Glute Bridge - then - start warm up sets for B section

B

Spark Barbell Back Squat

3 x 5 @ 45, 55, 65 %

MetCon

C

3 Rounds 400 Meter Run 30 Single Dumbbell Back Rack Lunge (50/35) 20 HSPU * score is total time - SCALING - Run: 500/400 Meter Row OR 1200/1000 Meter Bike (no more than 2:00) Lunge: adjust weight or Single Dumbbell Back Rack Squat (50/35) HSPU: Box Pike Push Up // Pike Push Up

D

Ring Rows

20, 20, 20, 10, 10

E1

Spark Ab Wheel

5 x 12

E2

Reverse Hyperextension

5 x 12

Wednesday
Upper Focus

Warm Up

A

2:00 machine of choice @ easy pace 1:00 Ski Erg or Upper Body Machine @ easy pace - then - 10 Push Ups 10 Ring Rows 10 TRX W Deltoid Fly 6 DB Lateral Raises 6 DB Reverse Flys 6 DB Arnold Press - then - start warm up sets for B Section

B

Spark DB Incline Bench Press

3, 7, 10

C

Spark Seated Row

6, 8, 20

D1

Spark Chest Fly Machine

8, 12, 12

D2

Rear Delt Machine

3 x 15

E1

Spark Cable Rope Tricep Extension

14, 14, 16

E2

Spark Cable Rope Face Pull

3 x 15

F

DB Congdon Curl

8, 10, 15 @ 35, 30, 20 lb

G

Rope Straight Arm Pull Down

2 x 12 @ 90 lb

MetCon

H

2:00 Vertical Rope Pull 30 ft HS Walk 2:00 Arm Erg 20 TRX Row 500 Meter Row 30 ft HS Walk 500 Meter Ski Erg 20 TRX Row * score is total time - SCALING - Rope Pull: 5 Rope Climbs // 15 Pull Ups // 15 Banded Pull Ups HS Walk: 3 Wall Walks // 50 ft Bear Crawl // :30 OH Plate Hold (moderate) Arm Erg: 2:00 Assault Bike Arms Only Row/Ski: machine of choice for 2:00

Thursday
Lower Focus

Warm Up

A

2:00 machine of choice @ easy pace 1:00 Bike @ moderate pace or different machine of choice - then - 10 Goblet Squats (light) 10 Reverse Lunges 10 Russian KB Swing (light) 10 BW Hip Thrusts - then - start warm up sets for B section

B

Spark DB Bulgarian Split Squat

8, 10, 12

C

Spark Prone Hamstring Curl Machine

14, 14, 18

D

Spark Leg Press Machine

3 x 10

E

Roman Chair Leg Raises

2 x 15

F

Spark Leg Extension Machine

14, 14, 18

G1

Spark Back Extension

2 x 12

G2

Single Leg Hip Thrust

2 x 12

MetCon (Zone 2 Training)

H

3 Sets 10 KB Goblet Squat (35/26) 15 Russian KB Swing (35/26) 10 Step Ups R/L 20/15 Calorie Assault Bike - rest 1:30 between sets - * this is zone 2 training. Try to keep around 60-70% of Max Heart Rate. Don't push too hard. * score is total time including rest - Scaling Options - * adjust load as needed to go unbroken * make sure step ups are 10 on the right side then 10 on the left side Bike: 25/20 Calorie Row // 1:45 on machine of choice @ moderate pace

Friday
Functional

Warm Up

A

1:00 machine of choice @ easy effort - then - 2 Rounds :30 Wrist Rocks 6 Push Ups 6 Ring Rows 4 Pike Push Ups 4 Pull Ups OR Banded Pull Ups - then - 1:00 machine of choice @ moderate effort 20 Banded Face Pull

B

Spark Pull Up

6, 8, 10

MetCon

C

EMOM 5:00 7 Strict HSPU * score is total reps completed * choose a number or variation that allows for a lot of difficulty in the last 1-2 rounds. - Scaling - Strict HSPU: Kipping HSPU // Box Pike Push Up // Pike Push Up

MetCon

D

EMOM 5:00 5 Deficit Kipping HSPU (4'/2') 5 Strict Pull Up * score is total reps * choose a number or variation that allows for moderate difficulty that last 1-2 rounds - Scaling - Deficit Kipping HSPU: Kipping HSPU // Box Pike HSPU // Pike Push UP Strict Pull Up: Banded Pull Up // Ring Rows

MetCon

E

3 Sets 500 Meter Ski Erg 30 ft HS Walk 1000 Meter Bike Erg 50 ft Sled Push (moderate heavy) 50 ft Sled Pull (moderate heavy) 1000 Meter Bike Erg 30 ft HS Walk 500 Meter Ski Erg - rest 2:00 between sets - * decrease 100 meters each set on the ski erg and 200 meters each set on the bike erg. * score is total time (including rest) - Scaling - Ski Erg: machine of choice for <2:00 HS Walk: 3 Wall Walks // 50 ft Bear Crawl Bike Erg: machine of choice for <2:00 Sled: 50 ft Walking Lunges (light) // 50 ft Front Rack Carry (moderate) // 50 ft Farmer Walk (heavy)

MetCon

F

6 Sets [Odd Sets] 21 GHD 15 Calorie Ski Erg 9 Strict Pull Ups [Even Sets] 21 GHD 15 Calorie Row 9 Strict HSPU - rest 1:1 between sets - * score is total time - Scaling - GHD: V Ups // Abmat Sit Ups Ski Erg: 1:00 on machine of choice Strict Pull Ups: Banded Pull Ups // Ring Rows Row: 1:00 machine of choice Strict HSPU: Kipping HSPU // Box Pike Push Up // Pike Push Up

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.
Is there nutrition guidance?
You get various videos each week ranging from exercise, mindset, and nutrition to help you build healthy relationships inside and outside the gym. If you want more focused nutrition guidance go to our website and join our Nutrition Jump-Start.
Who is this for?
Advanced athletes that want to feel good, look good, and functional well year round without having to spend excessive amounts of time in the gym.
The Proof
verified-athlete-avatar Kelly Hopkins

12:12 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."

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

Spark With Stark
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Spark With Stark
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Spark With Stark
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