Spark With Stark

Spark With Stark

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.

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

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

Sweat 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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Swole
In addition, you receive access to our Swole 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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Sculpt Access
In addition, you receive access to our Sculpt 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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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 (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
Recommended
Barbell / Plates // Rig // 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

Snatch Complex

A

5 Sets (1 set every 2:00) 1 Snatch Deadlift + 1 High Hang Power Snatch + 1 Above the knee Power Snatch + 1 Full Power Snatch * all sets at 60-65% of 1RM * score heaviest load

MetCon

B

EMOM 10:00 8 Power Snatch (75/55) 3 Bar Muscle Ups * score is total reps completed [Scaling] Power Snatch: adjust weight to go unbroken or 2 sets Bar Muscle Up: Banded Bar Muscle Up || Box Assisted Bar Muscle Up || Difficult Pull Up Variation (chest-to-bar, kipping, strict etc) [Notes] This one is tough! The goal is to be able to finish with at least 10-15 seconds of rest each minute. Think about breathing on the top of each power snatch and utilize big hip drive with muscle ups.

C

HS Walk

8 x 25

Tuesday
Full

A

Barbell Lunge

5 x 10

MetCon

B

3 Rounds 10/8 Calorie Bike 10 Hang Squat Cleans (155/105) 10 Box Jumps (24'/20') * time cap = 12:00 * score is total time [Scaling] Bike: 12/10 Calorie Bike or adjust calories to :45 machine Hang Squat Clean: adjust weight to go unbroken or complete in 2 sets || Dual DB Hang Squat Clean (45's/30's) Box Jumps: Step Ups [Notes] Go go go. This one is going to burn the legs. Being able to cycle the barbell unbroken or within 2 sets is the key. Pace the bike and pace the box jumps but hyper focus on the hang squat cleans.

C

Strict HSPU

D

GHD Sit-Up

4 x 20

Wednesday
Full

MetCon

A

AMRAP 7:00 30 Double Unders 10 Dual DB Power Cleans (50's/35's) - rest 3:00 - AMRAP 7:00 5 Burpees 10 Dual DB Push Press (50's/35's) - rest 3:00 - AMRAP 7:00 3 Wall Walks 10 Alternating Single DB Snatch (50/35) * score is total reps [Scaling] Double Unders: 45 singles or :30 machine of choice Dual DB Power Clean: adjust to something you can complete unbroken or 2 sets Burpee: Up Down DB Push Press: adjust to something you can complete unbroken or 2 sets Wall Walks: 6 Walk Out + Push Up DB Snatch: adjust to something you can complete unbroken or 2 sets * you can go from the hang power in all DB movements if needed. Pay attention to lower back fatigue and adjust if necessary.

B

Wall Walks

10 x 2

Thursday
Full

A

Spark Barbell Front Squat

5 x 2 @ 75, 80, 85, 85, 85 %

Conditioning

B

Helen

3 Rounds 400 Meter Run 21 American KB Swing (53/35) 12 Pull Ups * score is total time * time cap = 12:00 [Scaling] Run: 1,000 Meter Assault Bike || 500 Meter Row American KB Swing: adjust to something you can complete in 1-2 sets || Russian KB Swing Pull Ups: Banded Pull Ups || Ring Rows * this is a bench mark workout so remember to log time so you measure progress overtime. Think fast but controlled until that last round and then empty the tank.

MetCon

C

EMOM 6:00 20/15 Calorie Bike Erg 13 Toes to Bar * for quality [Scaling] Bike Erg: 20/15 Calorie Row || 15/12 Calorie Assault Bike || <1:00 machine of choice Toes to Bar: Kipping Knee Raises || GHD Sit Ups * adjust toes to bar to something that challenges you but you can complete unbroken for entire EMOM

MetCon

D

2 Sets 50/40 Calorie Bike Erg @ 1250 Cal/Hr - rest 2:00 between sets - * for quality [Scaling] Calorie Bike Erg: 50/40 Calorie Row || 40/32 Calorie Assault Bike * adjust calories per hour to something that challenges you but is sustainable. Moderate fast pacing.

Friday
Lower

A

Push Jerk

6 x 2

MetCon

B

2 Sets EMOM 6:00 1.) 10 Strict Press (95/65) 2.) 15/12 Calorie Row 3.) 15 Push Press (95/65) 4.) 15/12 Calorie Row 5.) 20 Push Jerk (95/65) 6.) 15/12 Calorie Row - rest 1:00 between sets - * score is total reps [Scaling] Barbell Movements: adjust load to complete unbroken or no more than 2 sets Row: 12/10 Calorie Assault Bike || or scale machine of choice to <:45 * this is a good shoulder stamina and cardiovascular stimulus. Try to be as consistent on the 2nd set as the 1st set.

MetCon

C

E2MOM 6:00 20/15 Calorie Bike Erg Max Rep Wall Ball (20/14) - rest 1:00 - E2MOM 6:00 30 Wall Ball (20/14) Max Calorie Bike Erg * score is total reps (calories count as reps) [Scaling] Bike Erg: 20/15 Calorie Row || 15/12 Calorie Assault Bike || <1:00 machine of choice Wall Ball: adjust load and/or height

Saturday
Lower

A

Push Jerk

6 x 2

MetCon

B

2 Sets EMOM 6:00 1.) 10 Strict Press (95/65) 2.) 15/12 Calorie Row 3.) 15 Push Press (95/65) 4.) 15/12 Calorie Row 5.) 20 Push Jerk (95/65) 6.) 15/12 Calorie Row - rest 1:00 between sets - * score is total reps [Scaling] Barbell Movements: adjust load to complete unbroken or no more than 2 sets Row: 12/10 Calorie Assault Bike || or scale machine of choice to <:45 * this is a good shoulder stamina and cardiovascular stimulus. Try to be as consistent on the 2nd set as the 1st set.

MetCon

C

E2MOM 6:00 20/15 Calorie Bike Erg Max Rep Wall Ball (20/14) - rest 1:00 - E2MOM 6:00 30 Wall Ball (20/14) Max Calorie Bike Erg * score is total reps (calories count as reps) [Scaling] Bike Erg: 20/15 Calorie Row || 15/12 Calorie Assault Bike || <1:00 machine of choice Wall Ball: adjust load and/or height

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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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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