MTB Foundation Programme

The Strength Factory

Cycling, Mountain Biking
Coach
Ben Plenge

Built for trail riders and Enduro MTB racers, this 8 Week Foundation programme will start you offf on your training journey. You will develop a solid foundation of aerobic fitness, strength and mobility, whilst learning how to train safely and effectively. Over 8 weeks, the programme will progress in terms of difficulty and intensity, building your on bike fitness to new levels. At the end of the 8 weeks you will be invited to join The Complete MTB Team here on TrainHeroic where you continue to build your fitness, skill and performance on the bike, no matter what level you are at.

$89
Get MTB Foundation Programme
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Coach To The Pro's
You are in safe hands with The Strength Factory. Ben works with top pro riders like Wyn Masters, Joe Smith, Vero Sandler and Lewis Buchanan as well as hundreds of every day riders and amateur racers across the UK and beyond.
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Train Smart
No gimmicks, no nonsense, just training that works. We know you are busy and that your time is valuable, and we promise not to waste it.
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Results
Whether it is podiums you are working towards, or just enjoying your Sunday loop, we have you covered, and guarantee that you will get great results from your training programme.
Features
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Programming 4 days per week
2 Gym Sessions and 2 On Bike Sessions weekly, plus extras like mobility, yoga and riding tasks.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your training, straight to your phone. Simple, effective and efficient.
Equipment
Required
Barbell // Dumbbells OR Kettlebells // Box OR Step // Pull Up Bar
Recommended
Rowing Machine // Rubber Bands // Suspension Trainer // Bench
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Sample Week
Week 1 of 8-week program
Sunday
1. Welcome to MTB Foundation
Sunday
Foundation Strength 1

A

Simple Warm Up

B1

Round The World - Hips

3 x 5

B2

High Row TRX Suspension Trainer

3 x 12

B3

Incline press up on squat rack

3 x 10

B4

Press Up

3 x 10

C1

Goblet Squat

3 x 12

C2

3 Point Row

3 x 8

D1

Leg Scales

2 x 5

D2

KB or Plate Halo

2 x 8

D3

VWT

2 x 2 @ 10

E

Side Planks

Monday
Resting Heart Rate
Monday
MTB Mobility Training

A

MTB Mobility

1 x 20:00

Tuesday
Aerobic 1
Wednesday
Foundation Strength 2

A

Simple Warm Up

B1

Rear Lunge - BW or DB

3 x 15

B2

Horizontal Rows

3 x 10

B3

Press Up to Downward Dog

3 x 12

B4

Press Up Level 1

C1

Bodyweight Squat

3 x 15

C2

DB Step Up

3 x 10

C3

SA Row - Suspension Trainer

3 x 6

D1

Side Plank Leg Raise

2 x 10

D2

Dead Bug Hold

2 x 1:00

D3

PUPP With Shoulder Taps

2 x 8

Thursday
MTB Mobility Training

A

MTB Mobility

1 x 20:00

Friday
XC Loop Test

A

Trail Warm Up

1 x 5:00

B

XC Loop

Saturday
Rest or Fun Focus MTB
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