Q.)  What Are the Bison Training Days/Times?

A.)  We offer swim training to all ages and levels each weekday.  Our partner CrossfitOKC provides dryland strength and conditioning training on Tuesdays and Thursdays via their Teen Class.  To learn more about our training offerings and schedule in your area, you can email us via our contact page and a coach will get in touch with you.

Q.)  Where Does Bison Train?

A.)  Bison has four training locations.  

Q.)  What Is a Typical Training Session Practice Like?

A.)  Typical Bison Practices are really, anything but typical.  It is commonplace for our swimmers to push themselves to the limits.  Though there are times when all of our swimmers will do the same workout, most days will see our swimmers performing different workouts based on their skill level and, for our older swimmers, even based on their specialty stroke and distance.  It is not unusual for us to have each swimmer working on different things at the same time with instruction tailored to fit each individual athlete.

As swimmers mature, their body type, skill level and appreciation for certain distances and stroke types will direct a more specialized approach.  For instance, a distance swimmer may swim longer paced sets in practice while a sprinter may swim shorter lengths with longer breaks in between.  We wouldn’t train a track athlete who specializes in the 100m dash by jogging a 10k every day and throwing a javelin.  Likewise, there comes a time in a swimmer’s career when a suited distance or stroke is evident for a particular athlete.  Training for each athlete will adjust accordingly.

One thing is certain for all swimmers.  We will always train to race.  Bison practices always carry the intention of racing so whether we are swimming long sets, working on technique or timed sprints, they are very intentional and done with a racing mindset.  We do our best to correct technique and habits in a way that will allow each swimmer to reach maximum competition potential.

Though I wouldn’t say we have a “typical practice”, I will say that a Bison practice is typically different.

Q.)   Does Bison Aquatic Club Offer A Dry-Land Training Program)?

A.)  Our partner CrossfitOKC provides dryland strength and conditioning training on Tuesdays and Thursdays via their Teen Class.  To learn more about our training offerings and schedule in your area, you can email us via our contact page and a coach will get in touch with you.

If you are unable to attend classes through our CFOKC partnership then we have a list of recommended dry land workouts that our swimmers can complete on their own. 

• 10 Rounds – 10 air squats, 10 pushups, 10 situps, 10 dips

• AMRAP 20 – 20 walking lunges, 20 situps, 20 pushups, 20 squats 100 air squats for time. 200 air squats for time. 300 air squats for time.

• 21-15-9 – situps, pushups, and airsquats. 100 air squats, 50 pushups, and a 1 mile run.

• Death By Pushups – Do one pushup per minute at the top of every minute. How many rounds can you complete before you cannot complete the required pushups?

• Death By Air Squats – Do one squat per minute at the top of every minute. How many rounds can you complete before you cannot complete the required squats?

• Death By Burpeee – Do one burpee per minute at the top of every minute. How many rounds can you complete before you cannot complete the required burpees?

• 4 Rounds for time – 400 meter run, 20 burpees

• 7 Rounds for time – 10 pushups, 10 squats, 200 meter run 100 Burpees for time.

• 10 Rounds – 10 Broad jump burpees. Rest 30 seconds between rounds.

• 4 Rounds – 800 meter run, 30 squats, and 30 pushups 400 meter run,

• 21-15-9 squats and burpees, 400m run.

• Home Murph: 1 mile run, 100 pushups, 200 situps, 300 squats, 1 mile run

• 10-9-8-7-6-5-4-3-2-1: Squat, Sit-up, Burpee Tabata push-ups, sit-ups, squats, burpees.

• 100 pushups, 100 air squats, 100 sit-ups.

• 5 rounds for time – 30 push-ups, 40 sit-ups, 50 squats

• 50-40-30-20-10 – Squats and Jump Tucks (or box jumps if you have a 20-24″ ledge to jump onto)

• 5 push-ups, 10 sit-ups, 15 squats. each minute on the minute for 20 minutes.

• AMRAP 15 – 5 push-ups, 15 sit-ups, 30 squats.

• 5 Rounds – Max pushups in 30 seconds. Max situps in 30 seconds. Rest 1 minute between rounds.

• 50 Sit ups, 25 tuck jumps, 40 push ups, 25 vertical jumps, 30 squats, 25 burpees

• 400 meters: Broad jump burpees.

• 800 meters – Broad jump burpees.

• 1 mile – Broad jump burpees. (if you do this film it – cause you’re both awesome and insane!)

• Fantastic 50 – 50 jump tucks, 50 pushups, 50 air squats, 50 handstands, 50 lunge walk steps, 50 sit ups, 50 second L-sit hold, 50 burpees – for time.

Q.)  Can An Athlete Visit a Bison Practice Before Joining?

A.)  Absolutely.  An athlete may request to visit a Bison practice through emailing us via our contact page.  A coach will get back with you ASAP to schedule a time to visit, spectate a practice, or try a practice out by swimming with us.