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

Start My 7-Day Free Trial

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

Gauntlet Week - Cardio

Cardio

1 x 45:00

Monday

Acclimation Week - Cardio

Cardio

1 x 30:00

Monday

Acclimation Week - Upper 1 - Push

DB Bench Press

3 x 10

Depth Plyo Push-Up

3 x 5

Incline DB Bench Press

3 x 10

Floor DB Power Fly

3 x 10

Anterior Delt Press

3 x 10

Cable Side Lateral (wrist height)

3 x 10

Tricep 30's

3 x 15

Dips

3 x 10

Tuesday

Acclimation Week - Cardio

Cardio

1 x 30:00

Tuesday

Acclimation Week - Lower 1 - Quad

Leg Extension

3 x 10

Sissy Squat

2 x 10

Leg Press (banded)

3 x 10

Back Squat (heels elevated)

3 x 10

Back Squat (heels elevated)

3 x 15

Smith Machine SL Bulgarian Squat

3 x 10

Wednesday

Acclimation Week - Mobility, HIIT or Cardio

Prep

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

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

Thursday

Acclimation Week - Cardio

Cardio

1 x 30:00

Thursday

Acclimation Week - Lower 2 - Glute/Hamstring

Hip Abductor

3 x 10

45 Degree Glute Raises

3 x 5

Leg Press (single leg)

3 x 10

Glute Bridge (barbell)

3 x 10

B-Stance RDL (single DB)

3 x 10

Seated Leg Curl

3 x 10

Friday

Acclimation Week - Cardio

Cardio

1 x 30:00

Friday

Acclimation Week - Upper 2 - Pull

Upperback Pulldown

3 x 10

Cable Lat Row

3 x 10

Chin-Up

3 x 10

Kelso Shrug

3 x 10

Rear Delt Row (chest supported)

3 x 10

DB Hammer Curls

3 x 10

Preacher Curl (standing)

3 x 10

Saturday

Acclimation Week - Recovery Circuit or Cardio

Conditioning

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

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

DO NOT wait until tomorrow!

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 Trial

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