FSHP Academy
Olympic Lifting, Kettlebells & Bands — all lessons

Olympic Weightlifting

Understanding and learning the liftsRecognising squat and deadlift errorsPreparing for the hang clean, power jerk and power snatchGrip, foot position and transition

Kettlebell Training

Foundations and basics of kettlebell trainingTypes of kettlebell movement: ballistics and grinds

Resistance Band Training

Introduction and scientific relevance of band trainingTypes of resistance devices: bands, loops, pull-up bands, tubesStretching, postural strengthening and strength training with bandsProgramme design for resistance band trainingCorrecting imbalances and improving posture with bands

Programme design for resistance band training

Designing band programmes — choosing tension, sets and reps by goal, progression models, combining bands with weights, and session templates.

Intermediate Evidence: Strong evidence 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Apply resistance training principles to bands
  • Set intensity using RPE/RIR and tension
  • Plan progression across weeks
  • Combine bands with free weights

Before this lesson

Why this matters

Band training follows the same principles as weight training — once intensity is set properly.

Intensity

Use RIR/RPE [helms2016]; record band colour/brand, anchor distance and reps.

Goals

GoalSets × repsRIR
Strength3–4 × 6–121–3
Hypertrophy3–4 × 8–200–3
Endurance2–3 × 15–252–3

General principles follow ACSM progression [ratamess2009]; bands produce gains comparable to weights [lopes2019].

Progression model

WeeksChange
1–2Learn exercises, moderate band
3–4Increase reps to top of range
5–6Heavier band, back to lower reps
7–8Slower eccentric or unilateral variants

Bands + barbells

For athletes: add band tension to squat or bench press (e.g., 20–35% of load from bands) [anderson2008].

Common mistakes and misconceptions

Case study

A home-training client follows the 8-week model three times weekly. Her push-up count rises from 6 to 18 and band row tension increases by two levels.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Practical demo needs verification — opens a YouTube search

Programme design for resistance band training

qualified weightlifting/S&C coaches (search, e.g. national weightlifting federations)

You will understand: programme design for resistance band training

Why: Practitioner content; verify the specific video and coach credentials.
Practical demo needs verification — opens a YouTube search

Common technique faults

qualified weightlifting/S&C coaches (search, e.g. national weightlifting federations)

You will understand: spotting and fixing faults

Why: Practitioner content; verify the specific video and coach credentials.

Knowledge check

Knowledge check · 0/5

1. Band intensity is best prescribed using…

Answer B. Load hard to quantify.

2. A strength-focused band set might be…

Answer B. Strength range.

3. A progression order is…

Answer B. Systematic.

4. Combining bands with barbells is useful for…

Answer B. Accommodating resistance.

5. A weekly band programme for general fitness might include…

Answer B. Standard frequency.

Short-answer & application questions

  1. Write an 8-week band programme.
  2. Convert a dumbbell programme to bands.
  3. Plan banded bench press for an athlete.

Key takeaways

  • Use RPE/RIR because band load is hard to quantify in kilograms.
  • Goals: strength 6–12 reps near RIR 1–3; endurance 15–25 reps.
  • Progress tension, then range, tempo and volume.
  • For athletes, bands can add accommodating resistance to barbell lifts.

Connected topics

strength conditioning

Progressive overload and programming variables (sets, reps, tempo)

performance enhancement

Correcting imbalances and improving posture with bands

References

  1. Lopes JSS, Machado AF, Micheletti JK, et al. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: a systematic review and meta-analysis. SAGE Open Medicine, 7:2050312119831116. Meta-analysis check pending
  2. Anderson CE, Sforzo GA, Sigg JA (2008). The effects of combining elastic and free weight resistance on strength and power in athletes. Journal of Strength and Conditioning Research, 22(2):567–574. RCT check pending
  3. Ratamess NA, Alvar BA, Evetoch TK, et al.; American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3):687–708. doi:10.1249/MSS.0b013e3181915670 Position stand check pending
  4. Helms ER, Cronin J, Storey A, Zourdos MC (2016). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength and Conditioning Journal, 38(4):42–49. Narrative review check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.