Hunt Strong

Spear Strength Wellness

Hunting
Coach
Kim Palmer-Nicks

Hunt Strong: 12-Week Strength & Conditioning for Outdoorswomen

This program is built for one kind of woman: the outdoorswoman who refuses to let lack of preparation hold her back. Whether it’s backcountry hunting, long treks into rugged terrain, or chasing adventure miles from the trailhead, you know your body is your most important piece of gear—and this plan makes sure it’s ready.

Why Hunt Strong? Made for Hunters, Not Gym Rats: This isn’t another generic workout split. Every lift, carry, and conditioning session is programmed with the wilderness in mind—so you can hike further, climb stronger, and pack out heavier.

Created by an Outdoorswoman Who Gets It: I live this lifestyle too. That means I know the aches, the fatigue, and the demands you face—and I’ve built the progressions to prepare you for them.

Strength + Endurance = Confidence in the Backcountry: Over 12 weeks, you’ll not only build the muscles and lungs for the hunt, you’ll also gain the resilience and toughness to perform when it matters most.

Separation is in the preparation. If you’re ready to hunt stronger, last longer, and step into every adventure prepared, this is your program.

$120
Get Hunt Strong
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Decrease Risk of Injury & Fatigue
Inadequate conditioning and training for uneven surfaces and heavy packs can lead to fatigue or even injuries in the backcountry. Incorporating exercises that focus on stability, balance, and core strength, this program minimizes injury risk and enhances physical endurance. The program builds the stamina required to sustain energy over long days, preventing fatigue from becoming a liability.
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Functional Fitness for the Outdoors
General gym routines don’t specifically prepare women for the unique physical demands of hunting and backcountry adventures, like handling uneven terrain, heavy loads, or sustained endurance. By training in ways that mirror real backcountry scenarios, participants build the strength, stamina, and balance needed to move confidently over tough terrain and handle the demands of long hunts.
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Mental Resilience and Endurance
Successful outdoor adventures often require mental toughness in addition to physical strength, yet most fitness programs neglect this mental side. By gradually increasing the difficulty, it prepares you to dig deep, push through discomfort, and adapt to unpredictable conditions you may face in the backcountry.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
No more printable Pinterest workouts. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Incline Bench // Dumbbells // Barbell // Bands or Cable Machine // Kettlebell
Recommended
Trapbar // Assault Bike / Rower / Treadmill
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Sample Week
Week 1 of 12-week program
Sunday
Wk 1: Lower

A1

Pogo Jump

3 x 30

A2

Deadbug

3 x 10

B1

Trap Bar Deadlift

3 x 8

B2

Pallof Hold

3 x 30

C1

DB RDL

3 x 10

C2

Front Foot Elevated Split Squat

3 x 10

Circuit

D

12min EMOM M1: Front Rack Lunges x16 total M2: KB Swings x12 M3: MB Ball Slam x8

Monday
Wk 1: Upper

A1

Incline DB Bench Press

3 x 8

A2

Chest-Supported DB Row

3 x 8

B1

Push-Up

B2

Inverted Row

3 x 10

C1

DB Incline Chest Fly

3 x 12

C2

Cable Face Pull

3 x 12

Circuit

D

4 Rounds with 10sec rest between exercises DB Hammer Curl x8-12 DB Floor Skull Crusher x8-12 Cuban Press x8-12

Tuesday
Wk 1: Conditioning

Circuit

A

25min EMOM M1: SB Clean x45s M2: DB Push Press x45s M3: DB Front Rack Carry x40yd M4: Sled Drag x40yd M5: Rest

Wednesday
Wk 1: Lower

A1

Box Jump

3 x 3

A2

Half-Kneeling Med Ball Chop

3 x 5

B1

Back Squat

3 x 8

B2

Plank Shoulder Taps

3 x 30

C1

Cossack Squat

3 x 6

C2

Single Leg Glute Bridge

3 x 8

D

Assault Bike

2 x 6

Thursday
Wk 1: Upper

A1

Chin-Up

A2

Single Arm DB Shoulder Press

3 x 8

B1

Bent Over Y Raise

3 x 10

B2

DB Lateral Raise

3 x 10

C1

Banded Pull Aparts

3 x 15

C2

Kneeling J-Rope Pull Down

3 x 15

Circuit

D

10 seconds rest between exercises 4 Rounds EZ Bar Curl x10-12 EZ Bar Overhead Tricep Ext x10-12 Hand Release Push Up x10-12

Friday
Wk 1: Ruck

A

Ruck

1 x 2

Saturday
Mobility
Coach
More from Spear Strength Wellness
coach-avatar Kim Palmer-Nicks

13+ years coaching and helping thousands of women lose weight, build strength and gain confidence in their capabilities to live their adventures to the fullest! B.S. Kinesiology and Health B.S. Human Biology NASM Personal Trainer NASM Certified Nutrition Coach NASM Behavior Change Specialist USA Archery Level 1 Instructor

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Make This Your Strongest Season Yet

This program is built by someone who knows the demands of the wild. It’s not a shortcut, but it’s exactly what you need to get physically and mentally prepared. Leave behind the guesswork and start training with purpose. Separation is in the preparation. L

Get Hunt Strong
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FAQs
Do I need a gym membership to do this program?
No, you don’t need a gym membership! This program is designed to be done in either a gym or a well-equipped garage gym. All you need is some basic equipment like dumbbells, a barbell, and resistance bands.
How is this program different from a regular strength training plan?
This program is tailored for the challenges of backcountry hunting and outdoor adventure. It combines traditional strength training with functional movements that build the balance, endurance, and mental toughness you’ll need in unpredictable environments..
I’m a beginner—will this program be too difficult for me?
Not at all! The program is structured to allow you to start where you are and build gradually. Each week progresses based on what’s realistic and safe, so you’ll improve your fitness without feeling overwhelmed. If you’re ready to commit, this program will meet you at your level.
Can I still do my regular cardio or other workouts with this program?
Absolutely! This program includes strength and conditioning, so you’re covered, but you can add in moderate cardio if you’d like. Just be mindful of recovery, as this program is designed to challenge you and build strength gradually.

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