The Complete DH Programme

A proven training programme for downhill riders and racers.

Build strength, power and fitness that will take your DH riding to the next level.

The Strength Factory’s Complete DH Programme is created specifically for downhill mountain bikers and guarantees to make you a better rider.

You’ll build strength, power and fitness. You’ll ride stronger for longer. You’ll step up the results sheet, ride longer descents and harder hits. Less fatigue, less risk of injury and – best of all – more fun.

Built for downhill riders and racers of all levels, the DH Programme has successfully trained elite racers and bike park shredders alike. There’s no previous experience required. All you need is a smartphone, access to a gym and a little commitment.

  • Strength Training programmes specifically for downhill mountain bikers.
  • Join any time of year.
  • Specific Training for Northern or Southern hemisphere riding seasons.
  • Ride faster or your money back.

How it works

Stage 1:
8 Week Foundation
  • 8-week intro programme.
  • Learn the fundamentals to succeed.
  • Develop base fitness, strength & mobility.
  • Single payment, instant access.
  • Ride stronger or your money back.
$69 single payment.
Stage 2 (optional):
Monthly Programme
  • Available after completion of Foundation.
  • Monthly MTB training.
  • Delivered via your smartphone.
  • Friendly, supportive online community.
  • No contract, cancel any time.
$44 p/month.

What you'll get

  • Starts with 8-Week Foundation for only $69.
  • After 8-Week Foundation you can begin your optional monthly programme for only $44 p/m.
  • In-depth training manual to get teach you the fundamentals.
  • Mobility and Core training to improve your riding position.
  • Progressive sprint & interval training for faster trail riding and race-winning performance.

 

Perfectly partnered with

Example Week:

  • Day 1: Strength and power training.
  • Day 3: Intervals or on-bike training.
  • Day 4: Strength and power training.
  • Day 6: Long ride with intervals or training tasks.
  • You organise your week your way.
  • Add rides, mobility and recovery work to fit your schedule.
  • Still ride with your mates and have fun.

Your coach

Ben Plenge, performance specialist

Strength & Conditioning Coach

A life-long mountain biker, Ben Plenge fell in love with riding on dirt in the ’90s and hasn’t slowed down ever since.

He found a love for fitness during his career in the British Army where he served tours in Iraq and Afghanistan and retired as a Captain. On leaving the army, Ben qualified as a professional coach and setup The Strength Factory to help riders of all levels smash their goals.

Ben’s client list includes World Cup pro’s Wyn Masters (GT Factory Racing) and Joe Smith (Vitus), freeride star Veronique Sandler and Enduro World Series racers Chris Hutchens (Wideopen Nukeproof) and Fergus Ryan (Santa Cruz) as well as hundreds of amateur racers and everyday trail riders like you. When you sign up to The Complete MTB Programme you’re in safe hands.

As seen on

The Pros on the programme

From grassroots heroes to World Cup superstars, we train the best in the game.

Wyn Masters

Downhill sender, EWS shredder, back-wheel black-belt and WynnTV frontman. #WynsWheelieWednesday.

Joe Smith

The Shropshire Shredder. Elite DH racer with his sights on the World Cup podium.

What people are saying

Chris Downtime
5/5
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 materials help 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!
Rich D
5/5
I would highly recommend this programme to anyone looking to become stronger and fitter 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 the Complete MTB Programme ensure that by the time I jumped on the plane to Chilé for Andes Pacifico I was ready to have a good time.
Katie Wakely
5/5
I chose this plan for a couple of reasons, but the main one was that Ben is a racer/rider and 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 as to say I am at my best fitness for a while and haven’t even peaked yet.
Rob Gray
5/5
I started on Ben’s programme in January with the specific aim of getting fit enough to ride the Mavic Trans Provence and enjoy it. I achieved this aim and came back from France having had the best time on a bike ever. I found all aspects of the programme to be helpful, but would particularly highlight the mobility and gym elements. I saw big increases in core strength and balance and had much improved upper back mobility.

FAQs

Yes, you’ll need a gym. 

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.

Alongside the gym and equipment you’ll need a smartphone or tablet that is able to download the TrainHeroic app. TrainHeroic works with iOS and Android.

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. We have a wide range of riders and racers, but mostly it’s people who just want to enjoy their weekly rides more.

Whilst loads of racers use the programmes, we also have a growing number of non-competitive 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 mountains or a big event in the summer.

You can start at any time of the year.

Regardless of when you start our programme begins with our 8-week Foundation Programme and then moves into our monthly Complete Programme.

This programme always begins with our 8-Week Foundation Programme. This allows you to move on to the Complete programme safely and with everything you need to make good progress and get amazing results. Skipping this stage would leave you with increased risk of injury and less likely to make progress.

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 we’ll get back to you.

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 under 18’s on the programmes across the UK and beyond. 

No, there’s no contracts or ongoing commitments. 

On sign-up you will receive access to the entire 8-Week Foundation Programme, straight to the TrainHeroic app on your phone. You will have access to this for 1 year.

 

Once you have completed the Foundation Programme, you’ll be invited to join the Complete Programme on TrainHeroic, which is billed monthly. This is entirely optional with no subscriptions or contracts. You can cancel at any time.

If our Foundation Programme doesn’t work for you for whatever reason, we’ll give you a full refund, no questions asked. 

 

If you find that our Complete Programme doesn’t work for you, you can cancel or pause the programme at any time.