Spark With Stark

Spark With Stark

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 I've developed over the past decade. One that that creates sustainable results without over-training. Furthermore, we prioritize injury prevention by building connective tissue, recharging your central nervous system, and tracking bio-feedback.

Spark 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 all of our programming levels so you have a game plan no matter your ability or experience level.

Spark has 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. Perfect for advanced athletes and individuals that love variety.
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Sculpt Access
In addition, you receive access to our Sculpt and Swole Tracks. This is a scaled version of Spark that caters functional gym set ups with movements that everyone can execute inside of 60 minute time window. Great for beginner and/or intermediate athletes. Please allow 24 hours to receive access upon subscription.
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Swole Access
In addition, you receive access to our Swole Track. This is a scaled hypertrophy based version of Spark that caters to regular gym set ups with movements that everyone can execute inside of 60 minute time window. Great for beginner and/or intermediate athletes. Please allow 24 hours to receive access upon subscription.
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Sweat Program Access
Also you get access to all of my Sweat training track workouts. Sweat is a minimalistic training outline that allows you to reach your fitness goals without advanced equipment and gym memberships. Please allow 24 hours to receive access to all of our programs upon subscription.
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 // Pull Up Bar // Bike or Rower // Barbell / Plates // Other Equipment Found In Functional Gym and/or Regular Gym Set U
Recommended
Cables / Machines
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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.
Who is this for?
For all athletes that want to 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.
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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Spark With Stark
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Spark With Stark
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Spark With Stark
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