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SPRING SURGE: 8 Week Strength & Conditioning Program

Kendall Nicholson

General Fitness, Functional Fitness, Functional Training, Bodybuilding

Coach

Ken Nicholson

The Spring Surge 8-Week Strength & Conditioning Program is designed to build raw strength, enhance athletic performance, and sculpt a powerful physique through functional bodybuilding, explosive power work, and high-intensity conditioning.

This program strategically incorporates multiplanar movements to improve joint mobility, ensuring you not only look strong but also move with efficiency, speed, and control.

Each week includes a dynamic mix of compound lifts, free-weight hypertrophy exercises, sled work, plyometrics, sprints, and core strengthening, ensuring progressive overload and continuous adaptation. No two weeks are the same—workouts rotate weekly or biweekly to keep you engaged, prevent plateaus, and maximize results.

$35

Get SPRING SURGE: 8 Week Strength & Conditioning Program

Peak Strength & Aesthetics

Build lean muscle and increase strength through progressive overload with free-weight compound movements, while isolation work ensures muscle balance and definition.

Explosive Performance & Athleticism

Train like an athlete with sprints, sled work, box jumps, kettlebell swings, and dynamic movement patterns that translate to real-world strength, speed, and power.

Unmatched Variety & Progression

Unlike repetitive programs, Spring Surge evolves weekly with fresh exercise variations, functional movement patterns, and a balance of heavy lifting + conditioning, so you stay challenged and engaged throughout all 8 weeks.

Features

Programming 5 days per week

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

HD Videos

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

I will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Cables or Bands // Sled // Barbell // Plyo Box or something to jump on

Sample Week

Week 1 of 8-week program

Sunday

Sprints & Core

Sprint Intervals

10x50m sprints (walk back recovery)

Hanging Knee Raise

4 x 12

GHD Sit-Up

3 x 15

Weighted Plank

@ 45

Oblique Cable Twists

3 x 12

Monday

Lower Body Strength & Power

Pause Back Squat

5 x 5

DB Bulgarian Split Squat

3 x 8

Weighted Sissy Squat

3 x 12

DB Deadlift

3 x 10

Sled Push

4 x 20

Tuesday

Upper Body Strength & Power (Push/Pull)

Weighted Strict Pullup

5 x 5

KB Seesaw Press

3 x 8

Weighted Dips

3 x 8

45 Degree Incline DB Row

4 x 10

Cable Lateral Raises

3 x 15

Cable Facepull

3 x 12

Thursday

Lower Body Strength & Conditioning

Front Squat

4 x 8

Step Up with Knee Raise

3 x 10

Broad Jump

3 x 6

Box Jump

3 x 6

Split Jump

3 x 12

Prone Machine Hamstring Curl

3 x 12

Sled Drag

4 x 15

Friday

Upper Body Strength & Conditioning & Core

30 Degree Incline DB Bench Press

4 x 8

Lat Pulldown

3 x 10

Z-Press

3 x 8

Lateral Medicine Ball Slam

3 x 10

Hanging Knee Raise

4 x 12

Farmers carry

3 x 40

Coach

Customer Reviews

Overall Rating

SPRING SURGE: 8 Week Strength & Conditioning Program

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