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
A
Cardio
1 x 45:00
A
Cardio
1 x 30:00
A1
DB Bench Press
3 x 10
A2
Depth Plyo Push-Up
3 x 5
B
Incline DB Bench Press
3 x 10
C
Floor DB Power Fly
3 x 10
D1
Anterior Delt Press
3 x 10
D2
Cable Side Lateral (wrist height)
3 x 10
E
Tricep 30's
3 x 15
F
Dips
3 x 10
A
Cardio
1 x 30:00
A1
Leg Extension
3 x 10
A2
Sissy Squat
2 x 10
B
Leg Press (banded)
3 x 10
C
Back Squat (heels elevated)
3 x 10
D
Back Squat (heels elevated)
3 x 15
E
Smith Machine SL Bulgarian Squat
3 x 10
Prep
A
Mobility Circuit 1
Mobility Perform 1 round of: 1 min - Cat / Camel 1 min each side - Wide Hip Opener 20 reps - Shin Box Rotation 30 seconds - Alternating Superman 30 seconds - 1/2 Kneel PVC T-Spine ROT 30 seconds each - Hamstring Rocks 20 seconds - Scap Push Up 20 seconds - Push Up 20 seconds - Pike Push Up 30 seconds - Deadbugs Ankle Mobility Series 10 reps each side of: - tennis ball roll - soft tissue roll - plantar raises (standing & split squat)
Conditioning
B
HIIT Conditioning Circuit 1
HIIT 5 Rounds of: 40 seconds double unders / single unders, 20 seconds rest 40 seconds dumbbell push press, 20 seconds rest 40 seconds box jump overs, 20 seconds rest 40 seconds ring rows, 20 seconds rest 40 seconds dumbbell step-up, 20 seconds rest 40 seconds MB sit-ups, 20 seconds rest
A
Cardio
1 x 30:00
A1
Hip Abductor
3 x 10
A2
45 Degree Glute Raises
3 x 5
B
Leg Press (single leg)
3 x 10
C
Glute Bridge (barbell)
3 x 10
D
B-Stance RDL (single DB)
3 x 10
E
Seated Leg Curl
3 x 10
A
Cardio
1 x 30:00
A
Upperback Pulldown
3 x 10
B
Cable Lat Row
3 x 10
C1
Chin-Up
3 x 10
C2
Kelso Shrug
3 x 10
D
Rear Delt Row (chest supported)
3 x 10
E
DB Hammer Curls
3 x 10
F
Preacher Curl (standing)
3 x 10
Conditioning
A
Restoration Circuit 1
4 Rounds of: :20 second Assault Bike (100% effort) :10 second Single Arm DB Power Clean (right arm then left arm) :25 second Push Up + Toe Touch (alternating on the touch) :10 second Adaptability Step Up (right leg then left leg) :20 second KB Sumo Squat + High Pull
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
Start your journey today...you will not regret it! We will be with you every step of the way; that is our promise to you!
Start My 7-Day Free TrialCrossFit, 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.""
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.""
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.""
When you join a team you’re getting more than programming, you’re joining an online community.