DH Foundation Programme

The Strength Factory

Cycling
Coach
Ben Plenge

Built for Downhill riders and racers, this 8 Week Foundation programme will start you offf on your training journey. You will develop a solid foundation of aerobic fitness, strength, power 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 DH 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 DH 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 weekend bike park laps, 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
Suspension Trainer // Bench // Rubber Bands // Rowing Machine
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Sample Week
Week 1 of 8-week program
Sunday
1. Read Me First.
Sunday
Foundation Strength 1

A

Warm Up for Complete MTB

B1

Round The World - Hips

3 x 5

B2

High Row TRX Suspension Trainer

3 x 12

B3

Press Up Level 1

B4

Press Up Level 2

3 x 10

C1

Goblet Squat

3 x 10

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

Front + Side Plank

Monday
Resting Heart Rate
Tuesday
Aerobic 1
Tuesday
Mobility Assessment

A

Mobility Self Assessment

Wednesday
Foundation Strength 2

A

Warm Up for Complete MTB

B

Turkish Get Ups

1 x 10:00

C1

Rear Lunge

3 x 15

C2

Horizontal Rows

3 x 10

C3

Press Up to Downward Dog

3 x 12

C4

Press Up Level 1

D1

Bodyweight Squat

3 x 15

D2

DB Step Up

3 x 10

E1

Side Plank Leg Raise

2 x 10

E2

Dead Bug Hold

2 x 1:00

Thursday
Mobility Training

A

Ankle Mobility

B

Upper Back + Shoulder Mobility

C

Hip Flexor Mobility

D

Hamstring Mobility

E

Mobility for Life

Friday
Optional - XC Loop Test

A

XC Loop

Friday
Or Ride DH/Enduro
Saturday
Rest or Fun Focus MTB
Coach
More from The Strength Factory
coach-avatar Ben Plenge

Strength Factory Founder and Coach

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