Strength and Conditioning
Primal Patterns
I use science-based strength and conditioning methods for athletes and everyday people, focusing on injury prevention, practical assessments, and explaining the purpose behind every workout.
Pricing Guide
Initial Musculoskeletal Screening & Assessment
Core Assessment Protocol
- Musculoskeletal Screening (FMS): Detailed analysis of movement patterns to identify asymmetries or limitations.
- Biomotor Ability Testing: Custom testing including Yo-Yo Intermittent Recovery Test, vertical jump, or time trials.
- Injury History Audit: Review of past injuries and orthopedic issues with a physiotherapist or lead coach.
Session Logistics
- Duration: 60 to 90 minutes dedicated slot.
- Staffing: Conducted by a Senior Strength Coach or Head Physiotherapist.
- Output: Generation of a digital or physical scorecard of current strength, power, and mobility markers.
1-on-1 Personal Training & Nutrition Package
Training Specifications
- Sessions: 12 private sessions per month (standard frequency of 3 days/week).
- Duration: 60 minutes of structured high-intensity work per session.
- Programming: Custom strength training focusing on hypertrophy or fat-loss using compound lifts.
Wellness & Recovery
- Nutrition: Meal plan prescription liaisoning with the in-house nutritionist.
- Recovery Access: Use of on-site recovery modalities including ice baths (10-14 degrees C) and contrast showers.
- Monitoring: Daily tracking of sleep hygiene, stress levels, and recovery metrics.
Elite Sports Performance Program
Sport-Specific Training
- Volume: High-frequency training capability (up to 5 sessions per week) based on season schedule.
- Focus Areas: Olympic lifting (Clean & Jerk, Snatch), Plyometrics, and Speed mechanics drills.
- Testing: Periodic re-testing of metrics (Yo-Yo test, 2km time trials, jump height) to quantify gains.
Injury Prevention
- Load Monitoring: Scientific tracking of acute vs. chronic workload to prevent burnout.
- Prehab: Mandatory ramp-up warm-ups and specific injury prevention drills.
- Physio Integration: Coordination with on-floor physiotherapists for immediate attention to tightness or niggles.
About Strength and Conditioning
My Way of Strength & Conditioning
I don’t believe in just shouting out reps. I’ve been an athlete myself—ran track, played football, did my Masters in S&C from the UK—so I know how it feels to train with a purpose. My thing is to make those elite training principles actually work for you, whether you’re a pro or just someone who wants to stop pulling a hammy every weekend.
Who I Usually Train
- Pro cricketers (I coach at TNCA, Nellai Royal Kings, Andhra Ranji)
- Young footballers and tennis players from FC Madras and TN Tennis Association
- General fitness folks and those “weekend warriors” trying to get stronger or avoid random injuries
How I Train
- Everything is science-based—no “bro science”, just stuff that actually works
- Start with assessments: FMS screens, Yo-Yo tests, 2km runs
- Foundation is building strength and power (think squats, cleans, lunges)
- Speed and agility workouts for youth and adults—sprints, plyos, direction change drills
- Athlete injury prevention strategies baked into every session, not an afterthought
Beyond Just Lifting
- We talk recovery as much as lifting: good warm-ups, cooldowns, nutrition basics
- Mobility, foam rolling, sometimes even ice baths (if you’re up for it)
- I’ll call out fitness myths—like why static stretching after lifting isn’t always the best
It’s simple: smart, consistent work, with a bit of fun. You’ll actually know the ‘why’ behind what you’re doing. Let’s get moving, la!
Meet your Expert
Arjun Basu
199 connects in last 3 months
My Story
Gyms were my playground growing up – my dad’s Shanker Basu, so you can imagine. But I had to break out, so off I went to Leeds Beckett for my Masters, ended up living and breathing sport, not just reading about it. Now, I coach athletes, fitness newbies, and everyone in between. Off the field? I’m a sports nut and total anime/gaming geek – Chennai Comic Con was a blast! I mix that same passion and science in my coaching.
My Work
Strength & Conditioning, for everyone - We do one-on-one science-based strength coaching, athlete training, general fitness, nutrition, and online strength training consultations.
Who trains with us - Pro athletes, weekend warriors, or first-timers – if you’re serious, we’re in your corner.
No-nonsense, practical approach - We cut through fitness myths. Every plan is practical, custom, and rooted in real science.
Holistic athlete training - Training, sleep, recovery, food – it’s all connected. We explain the ‘why’ for everything.
Fun, not punishment - Work hard, play hard – tournaments, community, a bit of banter. It’s about enjoying the grind.