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BSA Phase 1: Calm Before the Storm

Bison Strength Athletics

Powerlifting, Strength & Conditioning
Coach
Tyson Hunt

Program Length - 4 weeks
Training Days per week - 5 days
Beginner to intermediate Block periodization -Movement familiarization block - focusing on movement quality & motor control.

Program Description: This program will focus on building a solid foundation for: -Fundamental movements

  • work capacity
  • load tolerance
  • Grip strength
  • muscle mass

Mon | Sq pattern | Aerobic capacity | Upper (Hypertrophy) TUE | Push Pattern | Anaerobic capacity | Lower (Hypertrophy) Wed | Pull Pattern | Grip work | Legs (Hypertrophy) Thur | Active Rest walking| Breath work | Movement Prep Fri. | Pick-up & Carry | Anaerobic capacity | Pull (Hypertrophy) Sat. | GPP | Push (Hypertrophy)

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Better skill and technique
Packed with essential components, including detailed movement prep designed to prime your body specifically to each training day to put you in better positions. our guided videos break down each movement offering clear instructions and tips to refine your technique. you'll gain knowledge and confidence to execute with precision, leading to improved strength and overall athleticism.
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Sustainable Strength & Mobility
Experience a program that prioritizes sustainability, focusing on quality training that enhances not just your strength and performance, but your overall well-being. Our approach is designed to keep you strong and injury-free, empowering you to live your best life. We believe that true strength comes from a balanced lifestyle, where every aspect of your health is nurtured for long-lasting results.
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The Science Behind real results
Don’t be misled by flashy influencer workouts! Our program is packed with intelligent strategies that go beyond the basics, ensuring you become stronger, more mobile, and in the best shape of your life. With a focus on real training principles, you’ll experience a transformation that’s both meaningful and sustainable, setting you apart from the crowd
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Personalized Progress Tracking
Stay motivated and on course with our personalized progress tracking system. Monitor your strength gains, skill development, and overall performance in real-time. This feature allows you to celebrate milestones and adjust your training plan as needed, ensuring you’re always challenged and progressing.
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Training made fun
Say goodbye to monotonous workouts! Our program injects excitement into your training routine, making it enjoyable and engaging. With diverse workouts, challenges, and a supportive community, you’ll look forward to each session. Discover the joy of training as you crush goals, celebrate progress, and connect with fellow athletes who share your passion for fitness.
Features
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Dedicated Support
our committed team is here to guide you every step of the way. we are ready to answer your questions and provide the support you need for success.
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Programming 5 days per week
Experience a well-rounded program with 5 training days per week focused on enhancing movement quality to optimize training and overall well-being
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Training & Educational demonstrations
Every exercise in our program comes with an educational demonstration video, ensuring you know exactly how to execute for optimal performance
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
No more sweating over a lifeless PDF. Your coaches and team will push you harder, know you better, and keep you going longer, all through the app.
Equipment
Required
Barbell // Dumb bells + Kettle bells // Functional Trainer // Power Rack + Adjustable Bench // Stability Ball // Ab Wheel // Plyo box
Recommended
Safety Squat Bar // Trap Bar // Leg Curl/ leg extension machine // Cardio Equipment // GHR // bands & Chains
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1                                                   Squat | aerobic capacity | Upper Hypertrophy

A1

Deep Squat Hold

2 x 5 @ 10

A2

Hip-Airplane

2 x 6

A3

Bulgarian Split Squat w/TKE

1 x 15

B

Hatfield Squat

4, 4, 4, 2, 6 @ 76, 77, 78, 84, 66 %

C

Kettlebell Swing

3 x 0:30

D

Z- Press

3 x 5

E

Incline DB Press

3 x 12

F

Supine Cable Chest Fly

3 x 12

G1

21's cable curls

2 x 21

G2

Tricep Ext w/ Rope

2 x 0

Monday
Week 1 Day 2                                                   Push| Anaerobic capacity| Lower Hypertrophy

A1

Tactical Frog w/ Ext Rotation holds

2 x 3 @ 5

A2

T-spine Ext on Accu roller

2 x 3 @ 8

A3

Banded Tricep Kickbacks

1 x 20 @ 5

B

Floor Press w/ Chains

4 x 2 @ 73, 74, 75, 76 %

C

Larson Press

1 x 1:00 @ 45 lb

D

Walking Lunges

2 x 80

E

Toes Elevated DB RDL

3 x 10

F

Stability ball rollout

4, 4, 0 @ 8

Tuesday
Week 1 Day 3                                                   Pull | Grip | Legs hypertrophy

A1

Hip 90/90 Transition

2 x 0:45

A2

mcgill deadbug

2 x 6

A3

Single Leg RDL

1 x 15

B

Trap Bar RDL

4, 5, 5, 5, 5 @ 80, 69, 71, 74, 66 %

C

Suit case Carry w/Trap bar

3 x 40 @ 5, 6, 7

D1

Heels elevated /Goblet Sq

2 x 15

D2

Quad Extension

2 x 15

E

GHR

2 x 0 @ 7

F

Toe Elevated Calf Raise

2 x 20

G

Shin Box Get-Up

2 x 6

Thursday
Week 1 Day 4                                                   Pick-up & carry| Anaerobic Capacity| pull Hypertrophy

A1

Deep Squat Hold

2 x 5 @ 8

A2

Mcgill Bird Dog

2 x 6

A3

Split Squat w/ TKE

1 x 15

B

Farmers carry W/Trap Bar

@ 5, 6, 7

C

Trap Bar Deadlift (High Handles)

1 x 0 @ 84 %

D

Chest Supported Db Row

3 x 12

E

Wide Grip Lat-pulldown

3 x 15

F

Seal Row

3 x 6

Friday
Week 1 Day 5                                                   GPP | Push hypertrophy

A

Turkish Get Up

3 x 1

B

Kneeling Core Rotations

3 x 12

C

Copenhagen Adduction

2 x 6 @ 7

D

Dips

12, 12, 0

E

Floating push up Feet Elevated

3 x 10 @ 8

F

Banded I,Y,T

2 x 15 @ 6

Coach
coach-avatar Tyson Hunt

I am Tyson Hunt, Owner & Head coach at Bison Strength Athletics. We build strong foundations for performance by teaching primal human movements. By optimizing common patterns like push, pull, pick-up & carry. We foster, healthy habits, and emphasize injury mitigation while alleviating or preventing pain.

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Strength for a lifetime

Our methodology is to program for longevity, allowing you to sustain strength, mobility and overall well-being well into your 70s and beyond. Inspired by legends like Rudy Kadlub, who sets world records at 76, you too can achieve incredible feats. Join us

Get BSA Phase 1: Calm Before the Storm
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FAQs
Do I need any prior experience in strength training?
No prior experience is necessary! The program is designed to accommodate all fitness levels, from beginners to advanced athletes.
What equipment do I need?
The program can be adapted to various equipment levels. Basic equipment like dumbbells, a barbell, power rack, and some type of functional trainer or machines are required, but many exercises can be modified to give you the best training experience with what you got access to.
Are there nutritional guidelines included?
While the primary focus is on training, we provide general nutritional advice to support your strength and recovery goals. However, personalized nutrition plans would require additional guidance. We would have good recommendations for you if needed
Can I participate if I have previous injuries?
Yes, but it’s essential to consult with a healthcare professional before starting so that we could navigate your needs carefully. Our program emphasizes injury prevention and includes modifications to accommodate various needs.
Is there support available if I have questions?
Absolutely! Our committed team is here to answer your questions and provide guidance throughout your training journey.
What if I can’t keep up with the program?
The program is flexible, allowing you to adjust the intensity and volume to match your fitness level. Progress at your own pace, and remember, consistency is key & we are here to help you find your starting point and guid you all the way through!
How do I track my progress?
Our program includes tools for tracking with just a click of a button everything is set-up taking out all the guess work. your strength gains and overall performance, will tack itself helping you celebrate milestones and stay motivated.
The Proof
verified-athlete-avatar Allen Thompson

Powerlifter

Verified Athlete

"After two knee surgeries and six years away from lifting due to pain, I struggled to get back in the game. With bison strength, I not only lost 150 pounds but also returned to powerlifting without pain. I’m competing again, even winning a first-place medal at my last meet! This truly changed my life"

verified-athlete-avatar Randy Reyes

Business owner

Verified Athlete

"After a car accident left me with a spinal fusion and broken ribs, I struggled to get back in shape. Tyson not only got me lifting comfortably and pain-free but also helped me deadlift 335 pounds for reps! I’m stronger than ever!"

verified-athlete-avatar Alyssa Candelario

Powerlifter

Verified Athlete

"I came to Bison Strength with a goal to deadlift 300 pounds before my wedding withch was a year out. I went from 245 to an incredible 385 by the big day! Now, I’m competing in powerlifting and absolutely loving it. This journey has been life-changing!"

verified-athlete-avatar Parker & Alley Smith

Fitness enthusiasts

Verified Athlete

"We came to get stronger—my wife had shoulder issues, and I was new to powerlifting. She’s now pain-free and stronger than ever! all my lifts skyrocketed & my deadlift went from 255 to 473 I won second place in my first meet after only 7 months of powerlifting. Coach Tyson exceeded our expectations!"

BSA Phase 1: Calm Before the Storm