Staunch Strength

Staunch Training Systems

Strength & Conditioning, Bodybuilding, Functional Training

Coach

CoachK

What is Staunch Strength?

Staunch Strength is for the individual who is looking to become stronger in everyday life. The programming and community here will hold you accountable and make sure you are striving for success each day you wake up. Take this opportunity to take a step with us and see how far you can go.

Why Staunch and not some other program?

Every program has some kind of strength training aspect to it, but with Staunch it is for your lifestyle...not just to be strong in the gym. Be the human being that is unstoppable! No weakness in any facet of your life. Staunch Strength will help you grow into that human being.

Be Constant | Be Loyal | Be Substantial

$40 / mo

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Strength for Every Day Life

Our training is functionally and structurally for the every day individual. Whether you a mother of 2 who has done nothing but pilates in the past, or a father that was once an athlete looking for the "competitiveness" again.

Schedule

We program for 7 days, but that doesn't mean you have to workout 7 days. That's the beauty for everyone in Staunch Strength. We have a conversation for what best suits your needs. Send a message and we will make sure of your success!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Plates // Bench // Dumbbells // Bands

Recommended

Kettlebells // Wrist Straps

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Strength & Power Phase - Intensification III Week - Lower 1

SWB SL Glute Bridge

1 x 10

Side Lying CARS

1 x 8

Banded March

1 x 1:00

WORLD'S GREATEST STRETCH

1 x 1:00

Cuban Press (incline)

1 x 10

Death March

2 x 40

SL Balance + OH Raise

2 x 12

High Box Step Up

2 x 8

SA KB Marches

2 x 30

RFE Barbell Split Squat

8, 6, 4

Barbell Front Squat

10, 8, 6

DB Box Step Down

3 x 8

KB Goblet 4-Way Lunge

3 x 5

Hip Thrust (from floor)

10, 8, 6

DB/KB SL RDL (contralateral)

3 x 6

Hanging Knee Raise

3 x 12

SWB Roll Out

3 x 15

Off Bench Oblique Hold

3 x 0:25

Monday

Strength & Power Phase - Intensification III Week - Upper 1

KB Windmill

1 x 10

1/2 Kneel PVC T-Spine ROT

1 x 10

SB Deadbugs

1 x 40

Bird Dog

1 x 10

Band Pull-Apart

1 x 10

Wall Walk

2 x 5

DBL DB OH Split Squat

2 x 20

Glute Bridge with Heel Walkout

2 x 40

Bulldog Shoulder Tap

2 x 20

Single Arm Landmine Press

10, 8, 6

Floor Press

10, 8, 6

Rack Band Push Up

3 x 6

DB Arnold Press

10, 8, 6

Seated DB Lateral Raise

10, 8, 6

Conditioning

MB Conditioning Circuit

MB Conditioning Circuit 2 Rounds w/ 60 sec rest between rounds 10 MB Chest Press 10 each MB Side Press 10 each MB Rugby Toss 10 MB Granny Toss 10 MB Slam

Tuesday

Strength & Power Phase - Intensification III Week - Rest Day

Wednesday

Strength & Power Phase - Intensification III Week - Lower 2

Shin Box Rotation

1 x 20

1/2 Kneel 2-Way Lunge

1 x 10

BB Flagpole Hip Mobility

1 x 10

SL Skater Squat + ISO

1 x 6

Couch Stretch (Hip Flexors)

1 x 1:00

MB Banded March

1 x 40

Bulgarian Split Squat Speed Touch

2 x 10

BB Squat Jump (Cluster)

2 x 6

KB RDL + Row

2 x 6

Glute Bridge (barbell)

10, 8, 6

Barbell RDL (glute bias)

10, 8, 6

Bulgarian Split Squat

10, 8, 6

RFESS Jump

3 x 10

Nordic Ham Curl

3 x 8

RFESS (Quad Bias)

2 x MAX

Thursday

Strength & Power Phase - Intensification III Week - Upper 2

KB Windmill

1 x 10

Bulldog Shoulder Tap

1 x 20

External ROT Front Press (band)

@ 30

Chaos Push-Up

1 x 6

Banded Lat Distraction

1 x 1:00

Hang Power Clean (High)

5 x 2 @ 55 %

The Hang Clean

4 x 3 @ 80 %

DB Bench Press

10, 8, 6

DB Row (chest supported)

10, 8, 6

Single Arm Bicep Curl (MAX Reps)

3 x MAX

Dumbbell Tricep Extension (incline)

3 x MAX

Chin-Up

3 x 6

Incline DB Curl

3 x 8

JM DB Press

3 x 8

Friday

Strength & Power Phase - Intensification III Week - Rest Day

Saturday

Strength & Power Phase - Intensification IiI Week - Rest Day

Coach

More from Staunch Training Systems

CoachK

CoachK has been programming and coaching strength programs for the last 12 years. He prides himself with the individuals he programs and coaches for. He started his journey with athletes (which he still does today--Staunch Athletes in the TrainHeroic Marketplace). He strives for each individual to be their very best each session, and makes sure the individual knows it! You want success, come train

Philippians 4:13

"I can do all things through him who strengthens me."

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FAQs

I am 40 years old, is this right for me?

Yes. It is the most important now at your age. Think of all the everyday battles you have today? Now think about those battles a year from now when you are stronger, fitter, and healthier...your life just got a little easier.

Does the coach communicate with you?

Yes. CoachK is reviewing the data every individual puts in on a daily basis. There is a chat feature where you can communicate with him and also the other members of the team.

What if I miss a day?

That is okay. We won't hold it against you. We understand everyones schedule is different. Usually there are 1-2 days that are active rest...you can also supplement those days with the ones you miss.

What if I do not have the equipment used for that specific day?

Usually there will always be a "substitution" for each exercise. If you do not see a substitution in the instructions you can always add your own (as long as it is within the same prescription of training for that day).

The Proof

Jill H.

CrossFit, Marathon Runner, Mother of 2

Verified Athlete

""I did not think I would ever be in love with strength training as much as I am today without the guidance of CoachK. Even with all the strength training I still give myself time to get out and run.""

Katie F.

Every day lifter

Verified Athlete

""CoachK has help me tremendously with programming and getting stronger on a daily basis. I have seen so much growth in my training year after year.""

Joe

Construction

Verified Athlete

""I am a long time lifter. CoachK has shown me some exercises to not only help improve my strength, but also my everyday life that will help me in my career also.""

Join Your Virtual Gym

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

Staunch Strength