Downhill MTB

Complete DH Programme

Effective Training for DH Racers

what you need to know

Whoever you are, we can guarantee you will see an improvement in your riding. From gym novices and weekend warriors to Elite racers and podium chasers, we have coached them all, and have put that expertise into The Complete MTB Programme. 

Build strength, power and resilience that will take your riding or racing to the next level.

Training delivered direct to your phone/tablet via the World’s No.1 Training app: TrainHeroic

how it works

Join the 8-Week Foundation NOW

About:  £56 – $105 AUD – $95 CAD – €62 EUR.

WHAT OUR MEMBERS SAY

Andy Richards
Andy Richards
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I’ve tried a couple of training programs in the past, but this is the 1st that i have seen make a difference and keep me motivated. Ben provides really good content and how-to videos which ensures the correct technique is adopted 1st before lifting heavier weights. Ben was also on hand when I head a question about a particular exercise, responding to my email really quickly.
Joe Taylor
Joe Taylor
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I'm in my 3rd block training with Ben using the Complete MTB programme and are seeing big improvements already, not just on the bike but in the gym also. The programme is easy to follow and have good videos to follow.
RichD
RichD
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I would highly recommend this program to anyone looking to become fitter and stronger on an enduro mountain bike, in particular, if you would like to maximise your enjoyment in taking part in a high multi-day event or trip. Overall I felt Complete MTB program ensured that by the time I jumped on the plane to Chile for Andes Pacifico, I would be ready to have a great time, which I did.
Ellen Flewitt
Ellen Flewitt
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I’ve just finished month 2 and I already feel much stronger. Not only do you get a bunch of really great exercises that help you feel stronger on the bike, you also get a lot of information to understand why you’re doing the training that you’re doing. I’m really excited to start the season now with a lot more confidence in my fitness and abilities. Highly recommend!
Harry Patrickson
Harry Patrickson
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I started racing national downhill in 2018. I was quite unfit and definitely not very strong. I joined the programme at the beginning of the offseason going in to 2019 and could not be more impressed with the results. Being stronger and fitter increases your confidence both on and off the bike. I will be continuing on the programme for the 2020 downhill season.
Chris Hall
Chris Hall
@downtimepodcast
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I’ve been following the Complete MTB programme for a few months now, and I’ve really felt the benefits. The information is delivered in a clear and concise way, and the supporting material helps me make the most of the programme. I don’t follow it to the letter, but I do use the majority of it throughout any given week. I’ve seen improvements in my movement, good strength gains, and feel much stronger and safer on my bike. Winner!
Paul Lloyd
Paul Lloyd
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I have had a bad back off and on for a while and it keeps ruining my rides, so after listening to HKT Podcast I wanted to give Ben’s approach a try. The idea of building a foundation appealed to me and seemed like a good way to get strong safely without making my back worse. At first you think the exercises are easy, but they are actually really hard if you do them properly. I like Ben’s attention to detail and the way he focusses on being safe and as a result my back feels way better then when I started in November.
Katie Wakely
Katie Wakely
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I chose this plan for a couple of reasons, but the main one was that Ben is a racer/rider and he knows that feeling during a race when you just wish you were better prepared so you can ride to your full potential. I am 8 weeks in and loving the programme, I have seen improvements in my conditioning and my aerobic fitness, in fact I would go as far to say I am at my best riding fitness for a while and I haven’t even peaked yet.
Rob Gray
Rob Gray
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I started on Ben’s program in January with the specific aim of getting fit enough to ride the 2019 Mavic Trans Provence and to enjoy it! I achieved this aim and came back from France a fortnight ago having had the best time on a bike ever. I found all aspects of the program to be helpful, but would particularly highlight the mobility and gym parts. I saw big increases in core strength and balance, and had much improved upper back mobility.
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key features

     8 Week Foundation & Complete DH Team

"Ride Faster Or Your Money Back."

Complete MTB Explain.

example training week

your coach

Ben Plenge - The Strength Factory

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A life long mountain biker, Ben spent his 20’s as an officer in The British Army, serving all over the world and retiring as a Captain. In 2014 Ben set up The Strength Factory. Since then Ben has worked with World Cup pro’s like Joe Smith, Charlie Hatton (Trek & Atherton Bikes) and Mike Jones (MS Mondraker), freeride star Veronique Sandler and Enduro World Series racers Chris Hutchens (Wideopen Nukeproof) and Fergus Ryan (Santa Cruz) as well as literally HUNDREDS of amateur racers and every day trail riders like you. When you sign up to The Complete DH Programme you are in safe hands.

Training By A Rider, For Riders.

meet the ambassadors

Some of the quickest and most rad riders around, and all using the complete MTB programme.

Aston Tutt - Elite DH Racer
Myles James - Elite Enduro Racer
Georgia Leslie - Specialized
Harry Patrickson - Junior DH
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faq's

Yes, absolutely. The programme is progressive and at every stage you are coached through the exercises with HD videos. Just take your time and pay attention to your technique and you will pick it up in no time.

All levels of rider can use the programme. As well as the pro riders using this system of training, we have age group racers and riders who just want to enjoy their weekly rides more.

Whilst loads of racers use the programmes, we also have a growing number of trail riders using it to stay fit, strong and healthy. Many people also use it for a specific event or trip, like a week in the Alps or a big event in the summer.

 

You can start at any time of the year and start making progress with your strength and performance. No matter when you start, you will begin with the 8-Week Foundation Programme which you can join on this page. That will enable you to move onto the Complete MTB Team safely so you make good progress and get amazing results. It is important to follow the correct sequence in order to make safe progress. If we just dropped you straight into The Complete MTB Team without this foundation work you would be at increased of injury and your strength/fitness gains would be compromised.

If you are coming in with a good level of strength and fitness and feel confident in the gym and would like to skip The 8-Week Foundation Programme then please fill out the contact form at the bottom of this page and Ben will get back to you.

No you don’t. We have designed the programme specifically to be accessible to people in normal gyms. You need access to barbells, dumbbells and/or kettlebells. You will also need some space and a pull up bar. Things that are nice to have, but not necessary are a rowing machine, plyo box, and suspension trainer.

This is totally down to you and your doctor or physio to decide. We never suggest that you train through pain, however if you have a small niggle, you can often train around it, making good progress in other areas whilst doing your rehab.

The amount of time you train is up to you. Each week, you are provided with 4 main training sessions: 2 strength sessions and 2 interval or bike based sessions of different intensities and durations. On top of that you may wish to ride more, especially in summer with extra MTB rides or uplifts. 

Yes, under the supervision of an adult. We have a number of youth and junior riders on the programmes across the UK and beyond.

When you first sign up, you receive the whole, 8-Week Foundation Programme in 1 go, straight to the TrainHeroic app on your phone. You will then have access to this for 1 year.

When you finish the Foundation you will be invited to join The Complete MTB Team on TrainHeroic. You do not have to join and continue training at this point, but if you do……

It is a monthly subscription programme that you can cancel any time. No contract.

Yes I am based in the UK, however the app is based in the USA and bills in $. This does mean that for riders outside USA your exact monthly payment will vary slightly each month as currencies fluctuate.

what our members say

James Northcote-Smith
James Northcote-Smith
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I’m now on my third month of the program (including the Foundation month) and I’ve really started to notice the benefits of the gym work. For me the workouts take 1hr 15 mins to complete and I’ve been fitting them into slightly extended lunch breaks so no major impact on my free time. The how-to videos are great and explain exactly how to do each exercise (many of which I’ve never heard of!). The workout haven’t left me completely “beasted” and unable to left my arms, etc but they are demanding and I’ve certainly started to feel stronger as a result.
Joe Finney
Joe Finney
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I am using the monthly Complete MTB programme and it is really easy to follow with great technique videos, and options to help you fit it in with a busy life. I have found the strength training especially useful for my riding and racing and already feel better on the climbs as well as downhills which is awesome. Get on it now and I can guarantee you will see an improvement in your riding performance, whether you race or not.
Xavier Nogueira
Xavier Nogueira
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First time doing a full gym program in addition to my on the bike training and although I'm only two months in I couldn't be happier. I feel strong on the bike and have been able to take the rock DH sections faster than I ever had with less arm pump over time. I also see the results on my body which is always a fun bonus, will definitely be continuing. The program is very well rounded with mobility, options for busy weeks, and strong video instruction/options for each move.
Xavier Nogueira
Xavier Nogueira
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First time doing a full gym program in addition to my on the bike training and although I'm only two months in I couldn't be happier. I feel strong on the bike and have been able to take the rock DH sections faster than I ever had with less arm pump over time. I also see the results on my body which is always a fun bonus, will definitely be continuing. The program is very well rounded with mobility, options for busy weeks, and strong video instruction/options for each move.
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got any questions?

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