Strength and Conditioning Training
Club viva Gym And Gaming zone
We use data and tech to build sport-specific strength and conditioning plans after a full assessment, so you get better results and fewer injuries.
Pricing Guide
Comprehensive Athlete Profiling & Data Assessment
Diagnostic Screening (90 Minutes)
- Musculoskeletal Audit: Detailed physiotherapy screening to identify injury history, current pain points, and structural imbalances like knee valgus or pelvic tilt.
- Range of Motion Testing: Assessment of mobility in key joints including ankles, hips, thoracic spine, and shoulders.
- Force Plate Analysis: Usage of industrial-grade force decks to measure Countermovement Jump (CMJ) power, landing mechanics for force absorption, and left-right limb asymmetry.
- Speed & Power Profiling: Testing for Reactive Strength Index (RSI) and Rate of Force Development (RFD) to measure power generation speed.
Data Reporting & Consultation
- The Blueprint: Generation of a digital report comparing the athlete against normative data for their specific sport and age.
- Program Design Meeting: A debrief with the Head Coach to explain data findings and outline the recommended training block frequency and focus.
Semi-Private High Performance S&C Subscription
Training Delivery & Supervision
- Small Group Ratio: Training in a semi-private setting (approx 1:4 ratio) ensuring constant supervision without the cost of 1-on-1.
- Personalized Programming: Execution of a custom plan derived from assessment data (e.g. rotational power for golfers, deceleration for tennis players).
- Tech-Enabled Tracking: Use of Velocity Based Training (VBT) sensors on barbells to measure lift speed and auto-regulate weights based on daily fatigue.
Facility & Equipment Access
- Performance Zones: Access to specialized equipment including wooden plyo boxes, power racks, safety squat bars, and astroturf tracks for sled work.
- Conditioning Tools: Usage of Assault AirBikes and rowing machines for energy system development.
Daily Protocols
- Prehab Routine: Mandatory 15-minute guided warm-up focusing on specific weak links before touching weights.
- Post-Workout Recovery: Guided cool-down and mobility drills.
Youth Athletic Development Program (LTAD)
Foundational Movement Training
- Movement Literacy: Instruction on correct movement patterns (squat, hinge, lunge) before adding load.
- Coordination & Reaction: Drills using Blazepod (Reactive Lights) to improve hand-eye coordination and decision-making under pressure.
- Landing Mechanics: Teaching quiet landings off low boxes to build ankle stability and ACL resilience.
Strength & Posture
- Bodyweight & Light Resistance: Usage of resistance bands and light medicine balls with no heavy spinal loading.
- Posture Correction: Specific drills to counter rounded shoulders and posture issues from excessive screen time.
- Speed Mechanics: Basic sprint technique drills to improve running efficiency on the field.
Structure
- Frequency & Supervision: Typically 3 guided sessions per week with strict oversight to ensure safety.
About Strength and Conditioning Training
We’re obsessed with getting results that actually matter on the field. Everything we do is backed by science and data, not guesswork. If you’re tired of random workouts and want a plan that’s built for your sport, you’re in the right place.
How We Work
- First, we run a full assessment with our physios and S&C coaches. We check your mobility, strength, power, and spot any weak links or injury risks.
- Your training plan is built just for you. No cookie-cutter stuff. We use your assessment, your sport, and your goals to map out every step.
- We use tech like Velocity-Based Training for athletes and force sensors to make sure every rep counts. It’s not just about looking fit - it’s about moving better, faster, and safer.
What We Train
- Foundational strength with big lifts that actually help you in your sport.
- Plyometric power development and Rate of Force Development training - think explosive movements, contrast training, and drills that prime your nervous system.
- Speed, agility, and change of direction. We teach you how to decelerate and re-accelerate, which is huge for injury prevention and game performance.
Injury-Proofing
- We’re big on sport-specific injury prevention. Prehab is part of every plan, not an afterthought.
- If you’re coming back from injury, we guide you all the way from rehab to full performance, not just until the pain stops.
Who We Train
- Pros (IPL, national level), youth athletes (using the Long-Term Athlete Development model), and weekend warriors. If you want to train smarter, we’ve got you.
Meet your Expert
Athletes Lab
90 connects in last 3 months
My Story
We’re Athletes Lab. Saw too many athletes hustling hard, still stuck - injuries, burnout, careers cut short. So, we got the best minds in strength, physio, nutrition, psych - all together, one roof. No shortcuts, just science. When our athletes like Payas Jain or the Yadav sisters win, it’s not luck. It’s proof our process works. We build athletes for the long haul, not just the next game.
My Work
All-in-one Athlete Support - We do sports-specific assessments, strength & conditioning, high-performance training, LTAD, injury rehab, prehab, and fitness coaching.
Data-Driven Training - We use tools and numbers, not gut feel. Track, test, fix weak spots. That’s how data-driven athlete training should be.
Sports Injury Rehabilitation - Rehab isn’t just pain relief. We get you game-ready, focusing on strength symmetry and explosive power so you bounce back stronger.
Long-Term Athlete Development - No crash-and-burn. We plan for years, not weeks. Kids or pros, we set you up for a long, healthy career.