Spark
Spark With Stark
Functional TrainingFor ANYONE who wants feel good, function well, and look good year round. This is my personal approach to training I've developed over the past decade. One that that creates attainable, sustainable results without over-training and/or burning out.
Spark with Stark is my exact hybrid programming that utilizes functional fitness equipment and some cables/machines.
Spark Sculpt is a scaled version of my signature programming accommodating machines and cables allowing you to workout with me inside of regular gym sets ups.
Spark Strength is a scaled version of my signature style programming accommodating functional set-ups allowing you to workout with me inside of functional gyms.
Spark Sweat is a scaled version of my signature style programming accommodating minimal equipment. Perfect for home gyms and other minimalistic set ups.
These tracks have the perfect blend of exercise selection and progressive overload so you never get bored while seeing tremendous progress week after week. All programs are designed and tested (the week prior) to be efficient and effective so you can build the body of your dreams without sacrificing the life of your dreams!
Clean Complex
A
5 Sets Power Clean + Hang Squat Clean + Squat Clean - 1 set every 1:45 - * build to a heavy set * score is heaviest weight
MetCon
B
3 Sets AMRAP 4:00 5 Squat Clean (135/95) 7 Strict HSPU 10/8 Calorie Row - rest 1:00 between sets - * score time for each set * score is total time (not including rest) ------- Scaling ------- Squat Clean: 95/65 || DB Squat Clean (35's/25's) Strict HSPU: HSPU || Box Pike Push Up Row: 10/8 Cal Bike Erg || 8/6 Cal Assault Bike || 8/6 Cal Ski Erg || <1:00 machine
MetCon
C
9 Toes to Bar 9 Lateral Box Jumps (20") 120 ft Shuttle Run (30' segments) 18 Toes to Bar 18 Lateral Box Jumps (20") 120 ft Shuttle Run (30' segments) 9 Toes to Bar 9 Lateral Box Jumps (20") 120 ft Shuttle Run (30' segments) * for time * time cap = 5:00 ------- Scaling ------- Toes to Bar: Straight Leg Raises || AbMat Sit Ups Lateral Box Jump: Box Jump || Step Up Shuffle Run: 8/6 Calorie Machine
MetCon
D
EMOM 5:00 1-4 Ring Muscle Ups * score is total reps * choose a target that you can maintain with good form ------- Scaling ------- Ring Muscle Ups: Bar Muscle Up || Difficult Pull Up Variation
A
Push Jerk
3, 2, 2, 1, 1, 1 @ 70, 80, 80, 90, 90, 90 %
MetCon
B
4 Rounds 15 Chest to Bar Pull Ups 50 ft HS Walk 5 DB Hang Clean & Jerk R/L (50/35) * score is total time ----- Scaling & Notes ----- Chest to Bar: Banded Chest to Bar or Kipping Pull Up || Ring Row HS Walk: 3 Wall Walks || 6 Walk Out to Push Up DB Hang Clean & Jerk: 35/25 (moderate; unbroken) * perform DB Hang Clean and Jerk 5 on right side then 5 on left; do not alternate. This is a fast paced workout so pace in order to keep moving the entire time!
C
Strict HSPU
@ 5:00
MetCon
D
EMOM 20:00 Min 1.) 30 ft HS Walk Min 2.) 12/10 Calorie Assault Bike (fast pace) Min 3.) 8 Deficit HSPU (4"/2") Min 4.) 10 Ab Wheel * for quality ----- Scaling ----- HS Walk: 2 Wall Walls || 30 Shoulder Taps Bike: 12/10 Cal Ski Erg || 15/12 Cal Bike Erg || 15/12 Calorie Row || <:45 machine Deficit HSPU: HSPU || Deficit Box Pike Push Up Ab Wheel: Toes to Rig || Supine Knee Raise
E
Banded Face Pull
3 x 15
A
Spark Barbell Deadlift
15, 10, 5, 15, 10, 5 @ 50, 60, 70, 50, 60, 70 %
MetCon
B
1:00 Max Calorie Row 1:00 Max Rep Push Up 1:00 Max Rep Toes to Bar 2:00 Max Calorie Row 2:00 Max Rep Push Up 2:00 Max Rep Toes to Bar 1:00 Max Calorie Row 1:00 Max Rep Push Up 1:00 Max Rep Toes to Bar * score is total reps ----- Scaling ----- Row: machine of choice Push Up: Incline Push Up Toes to Bar: Straight Leg Raises || Knee Raises || AbMat Sit Ups
C
Bike Erg
1 x 10:00
D
Strict Pull Up
1 x 5:00
E
Spark DB Front Foot Elevated Reverse Lunge
F
Banded Leg Extension Squat
2 x 15
G
Crossover Symmetry ATY
2 x 10
A
Hang Squat Snatch
5 x 3
MetCon
B
AMRAP 8:00 2 Squat Snatch (185/125) 1 Bar Muscle Up ~ add 1 bar muscle up each round * score is total reps ----- Scaling ----- Squat Snatch: 135/95 or 70-75%1RM Bar Muscle Up: Banded Bar Muscle Up || Chest to Bar or Kipping Pull Up || Banded Pull Up
MetCon
C
5 Sets 20 GHD 8 KB Hang Clean & Jerk (44's/26's) - 1 set every 3:00 - * for quality ------ Scaling ----- GHD: Anchored Feet Sit Up || Alternating V Ups KB Hang Clean & Jerk: adjust weight to go unbroken with high movement quality || Dual DB Hang Clean and Jerk
MetCon
D
5 Rounds 30/24 Calorie Bike Erg (1000 Cal Hr \ 700 Cal Hr) 8 DB Goblet Squat (90/60) - directly into - 5 Rounds 30/24 Calorie Bike Erg (1000 Cal Hr \ 700 Cal Hr) 15 Russian KB Swing (70/53) * for quality ----- Scaling ----- Bike Erg: 2:00 machine of choice @ moderate pace DB Goblet Squat: scale to moderate heavy weight that you can do unbroken with Russian KB Swing: scale to moderate heavy weight that you can do unbroken with
A
Spark Leg Press Machine
2 x 20
B
Spark Seated Row
12, 15, 18
C
Spark Neutral Grip Seated Chest Press Machine
8, 10, 12
D1
Spark DB Lateral Raise
12, 12, 22
D2
DB Reverse Fly
3 x 12
E
Spark Cable Rope Tricep Extension
14, 17, 20
F
Spark Cable Rope Face Pull
1 x 25
G
Lying Leg Curl
12, 16, 20
H
Spark Hip Abduction Machine
3 x 20
Core Circuit
I
2 Rounds 12 SA Half Kneeling Cable Row w/ Lateral Flexion R/L (light/moderate) 15 Straight Arm Cable Rotations R/L (light) 20 Total Gym Knee Tucks * for quality ------- Scaling ------- Total Gym Knee Tucks: Supine Knee Raises || Toes to Rig
J
Spark Preacher Curl Machine
3 x 15
MetCon
K
3 Rounds 15 HSPU Sled Push (moderate/heavy) Sled Pull (moderate/heavy) 1:00 Stairmaster (recovery pace) - then - 2:00 Bike Machine 2:00 Vertical Rope Pull Machine 2:00 Assault Runner 2:00 Arm Erg * for quality * perform all machines at Zone 2 Pace (hold a conversation) ------- Scaling ------- HSPU: Box Pike Push Up || DB Push Press (45's/30's) Sled Push & Pull: 12 Reverse Lunges + 12 Air Squats StairMaster: machine of choice Bike Machine: Assault Bike || Bike Erg Rope Pull Machine: Ski Erg || machine of choice Assault Runner: Treadmill || machine of choice Arm Erg: Assault Bike Arms Only || Rower || machine of choice
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.
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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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."
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."
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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