Starks Words


Wed, February 16, 2022 | Fitness

What is Foundations?

Starks Foundations

Starks Foundations is your entry point into making long lasting progress within your fitness journey – a 4-week online programme designed to help you lay solid training foundations. Our Starks coaches will guide you through our online platform, programming your week from wherever you train.

Over the course of this online programme, we hope to help you conquer the basics, as we break down complex skills to ensure the structure you are building is solid from the base up! This is the perfect starting point for anyone from beginner to intermediate who are looking to reset or restart their training, or are building towards their next goal!

Watch the video below to find out more from James Stark:


What to expect?

Over the course of your 4 week online programme, you can expect:

• 3 sessions per week

• Introduction to all of the main movement patterns

• Progressive reps and sets that allow you to increase volume and Intensity without worrying about increasing weights

• Aerobic style conditioning that will help you establish and develop your capacity to do work!

What’s included?

All of our sessions are delivered in an easy to follow format with video demos, coaching cues and a messenger feature linking you up with your coach at one touch of a button.

• Building efficiency through all planes of movement.

• Improving baseline capacity and ability to work in short, medium or long time domains.

• Express basic skills under controlled muscular fatigue.

• Learn how to contract and relax necessary working muscles.

If adherence is a sticking point for you, we will even send you a daily reminder with your session plan attached!

Who is Foundations for?

This programme is aimed at beginner to intermediate trainees and:

• Those looking to improve their basic movement.

• Those looking to rebuild their foundation following prolonged time off or injury.

• Those looking to change their style of training, perhaps trying resistance training for the first time.

• Those looking to improve muscular endurance.

What does a typical week on Foundations look like?

Check out what our week’s format looks like…

Day 1 might include:

• Mobilize and Prepare

• Lower Body Hinge Strength

• Upper Body Muscular Endurance

• Aerobic Medium Length Conditioning

Day 2 might include:

• Mobilize and Prepare

• Lower Body Push Strength

• Upper Body Muscular Endurance

• Aerobic Medium Length Conditioning

Day 3 might include:

• Mobilize and Prepare

• Upper Body Push & Pull Strength

• Lower Body Muscular Endurance

• High Intensity Short Length Conditioning


After these 4 weeks we know you will be better placed to outline your goals on your fitness journey, and attack whatever follows!

Find out more about our Foundations plan here, or drop us an email to organise a call with one of our online coaches

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