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💪 12 Week Resistance Band Program🔋- Build Power, Strength and Fatigue Resistance+ phone consult

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Frank Pike

All plans by this Coach

Length

13 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

No gym, no weights, no problem. Resistance bands can get you the same net gains as weights without the stress on the joints and ligaments. The secret to using bands is making sure you are always "under tension" and you have no slack at any point in the movement/exercise. This program helps you build your strength, power and fatigue resistance which is your ability to go harder for longer durations! Time is spent between 2 band sessions per week for the first 8 weeks and then only 1 band session in weeks 9-12. One full rest day with NO activity per week and some weeks call for 2 rest days. You will be building an efficient aerobic engine as well as your sustained semi engine as the plan progresses up to your sub threshold sweet spot zone.

This plan is a great option for your winter or off season build or as preparation for your one single big event for the year. You may contact me for advice and recommendations on sizing of bands and what brands I endorse. Email me at : frank@beyondcategorycoaching.com for band info as well as scheduling FREE 30min consult

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
6:43 hrs 3:01 hrs
Strength x2
1:14 hrs 0:45 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
6:43 hrs 3:01 hrs
Strength
1:14 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Frank Pike

Beyond Category Coaching, LLC.

My areas of expertise are road, gravel, CX and MTB. I offer coaching plans that include daily detailed workout prompts that include time, intensity, watts, heart rate, and specific description of the workout. I will also create a one time training plan for big events and I provide nutrition guidance. I coach all levels of athletes and specialize in athletes that have limited time to train and have to balance training with family, work and life.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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