STRENGTH & CONDITIONING

14 Week Program to Get Strong, Improve Lasting Mobility, and Build Stamina

TRAIN THE BIG 3

1) STRENGTH

Barbell, kettlebell, and dumbbell strength training, mixed with gymnastics, and plyometrics. Progressions and regressions for all levels. Planned in three phases, strength endurance, hypertrophy, and maximal strength.

2) CONDITIONING

Varied intensities with traditional cardio (bike, run, and row), HIIT style metabolic conditioning workouts, and circuits. Each month has a different progressive approach to help you build anaerobic & aerobic fitness.

3) ACCESSORIES

Enjoy our well-rounded approach to recovery through mobility work, warmups, cooldowns, stretching, and massage. Be strong, stable, and agile.

  • 200+ Movement videos, 14 Weeks of Programming

  • 84 Daily Workouts: 6 per week (4 Strength + Conditioning, 1 Metabolic Conditioning, and 1 Active Recovery)

  • Comprehensive education on all things dumbbell, kettlebell, & barbell weight-training, gymnastics, plyometrics, mobility, stretch, cardio, and conditioning

  • TrainHeroic App Access to watch course materials, track your workouts, weights, and progress for the duration of the program.

  • Exclusive member discounts on our favorite brands

RESULTS THAT MATTER

PROGRAM COMPONENTS

200+ VIDEOS

400+ minutes of strength & conditioning-based movements with in-depth instruction. Learn why and how to do each movement. Dumbbell, kettlebell, and barbell weight training, with gymnastics, mobility, and conditioning. Watch 5 minute deep-dive video here to see program in depth. 

14+ WEEKS OF TRAINING

Progressively build strength, mobility, and overall conditioning with 6 workouts/week. 4 primary strength days, 1 conditioning day, and 1 active recovery day. Daily workouts include warmups, strength workouts, conditioning efforts, and cool downs. Detailed videos for each exercise demonstrate proper form. 4 workouts/week minimum recommended. Watch 5 minute deep-dive video here to see program in depth. 

APP ACCESS

Complete your Strength & Conditioning program through your app or web-based account AND enjoy TrainHeroic App access to track your progress during the program. See the entire workout, watch video instruction, track your workouts, weight, and reps each day with ease. Compete with members each day on workouts, exercises, and more. Watch 5 minute deep-dive video here to see program in depth. 

1000+ MEMBERS.

ARE YOU NEXT?

  • Tyler Borch, 28

    HIP and SHOULDER PAIN

    US Naval F18 Pilot

  • Steph Bryden, 23

    LOW BACK PAIN

    D1 Softball Athlete

  • Bobby West, 28

    DISC BULGE, SCIATICA, CHRONIC PAIN

    Coach and Crossfit Athlete

  • Adam McCreery, 28

    KNEE & ELBOW PAIN

    8 Year Professional Baseball Player

  • Austin Fleming, 20

    L5/S1 DISC BULGE SUCCESS

    Kinesiology Student, Athlete

  • Erin Price

    L4/L5 DISC HERNIATION SUCCESS

    Teacher, Mother, Crossfit Athlete

  • Andrew Price, 28

    L4/L5 DISC HERNIATION

    Father & Personal Trainer

  • Jack Hargreaves, 27

    CHRONIC HIP PAIN SUCCESS

    Cricket Player & Athlete

  • Mitchel May, 32

    L5/S1 DISC HERNIATION SUCCESS

    Crossfit & Olympic Lifting Coach

  • Kavita Prakash, 50

    CHRONIC PAIN & DEPRESSION

    Mother, University Professor

  • Sam Wavedoctor, 37

    CHRONIC SIJ, NECK, & HIP PAIN SUCCESS

    Father, Wavesurfing Ninja

  • Teppo Tirkkonen

    THORACIC OUTLET SYNDROME SUCCESS

    World Travel Photographer & Student

  • Steve Taylor, 41

    BACK PAIN SUCCESS

    Software Engineer, Father

  • Ashley Fischer

    SCOLIOSIS, T-SPINE FUSION, HIP PAIN SUCCESS

    Mother, Outdoor Enthusiast

  • Ai Kojima

    L4/L5 DISC HERNIATION SUCCESS

    Crossfit Athlete

  • Adam McCreery, 28

    KNEE & ELBOW PAIN

    8 Year Professional Baseball Player

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A DAY AT A GLANCE

1. WATCH AND LEARN

This isn’t your typical program. We teach you the WHY & HOW before you DO. Each exercise you will perform has expert-level video and text instruction. Watch 5 minute deep-dive video here to see program in depth. 

2. WORKOUT 45-75 MIN/DAY

Depending on your goals and time flexibility, complete the workout as prescribed or scale it down. Each day typically looks like 1) Warmup 2) Strength training 3) Conditioning 4) Simple cool down. Watch 5 minute deep-dive video here to see program in depth. 

3. RECOVER

Enjoy 1 active recovery day and 1 full rest day each week. Intelligently programmed to have you feeling challenged yet ready to come back each day. Over the course of 14 weeks, expect to look, move, and feel your best.

EQUIPMENT NEEDED

DON’T HAVE EQUIPMENT?

Might be time to get out of your house and get a gym membership!

DEEP DIVE INTO THE APP

Dynamic Testing

Includes two weeks consisting of six testing workouts each. Accurately measure your progress with ease. Sessions cover maximal strength, strength endurance, aerobic fitness, anaerobic capacity, and metabolic conditioning. Establish your baseline and exceed your expectations!

Seamless Progress

Weights, PR’s and more are tracked automatically with each session. You get stronger every day through fully integrated progressive loading. Squat well last session? Automatically see your recommended weight for today’s lift. Stay on track. Get Results.

Learning App

Get lifetime access to the course on our mobile and web-based learning app. Mobile App is available on iOS and Android.

 Need International Payment Options?

Click below to split your program cost over 4 equal payments of $174.75 with PayPal.

 Have more questions?

  • Access to a barbell, dumbbells, kettlebells, bands, rings, a pull up bar, foam roller, and a squat rack is ideal for optimal results. We provide progressions and regressions for each exercise alongside creating a partnership with serious steel to get you exclusive discounts on any equipment you might need.

  • If you are an international customer and need more payment options email us at info@spreadwhealth.com

  • Get a special discount when paying with crypto. Email us at info@spreadwhealth.com for your discount today!

    Then select Coinbase at checkout to choose your currency.

  • We provide access to track your progress on the Train Heroic Platform for six months after your date of purchase for the Strength & Conditioning Program. This gives you plenty of time to complete the 14-week program and assess your results. If you’d like to extend your time with the app we offer the purchase of an a la carte six-month extension for $49.

  • You will have lifetime access to your program via our web and mobile learning app.

  • You will receive immediate access to your program via our mobile and web-based learning platform and you will be invited to sign up for a team start date if you wish to use the TrainHeroic app to track your progress. Choose your start date carefully if using TrainHeroic because we are only able to accommodate one enrollment per purchase.

  • You have 30 Days to try out any of our programs! If you don’t like them, contact us at hello@spreadwhealth.com and we will refund your money back, guarenteed!