Controller: Add an @Controller annotation and some @RequestMappings and you're done.
Model: Usually these have no Spring dependency at all, though there are annotations you could put on some of the fields for various tasks if you'd like.
View: Also mostly unrelated to Spring. Write a Thymeleaf template or JSP and return the name of it from the appropriate controller method.
I don't think it's unreasonable to prefer the simpler projects that the smaller frameworks are a good fit for, of course! Sometimes though the project is big enough that something like Spring is going to save you time and headaches in the medium and long run.
I do think I prefer the java way more, because it's a bit easier to debug. But once I have some solid java code, I can be tempted to lift out 30 lines of code if it has an analogous 5 lines of xml config.
I found Spring libraries to be useful. I don't doubt there are people who abused it as well.