Strength & Conditioning
Available across Panchkula
I train you in strength and conditioning with a focus on basics, safe technique, big lifts, Olympic moves, functional workouts, and mobility, so you build real strength for sport and life without shortcuts.
Pricing Guide
1-on-1 Gym Strength Training
Core Training Module
- Frequency: 12 Personal Training sessions per month (approx. 3 days/week).
- Duration: 60 Minutes of dedicated floor time per session.
- Program Design: Custom Split Routine (Push/Pull/Legs) based on individual assessment.
- NIS-Grade Coaching: Expert technical supervision on Olympic lifts and Powerlifts with tactile cues.
Workout Structure & Equipment
- Mobility Warm-up: 5-10 mins mandatory dynamic stretching to prevent injury.
- Strength Block: Usage of Olympic Barbells (20kg), Bumper Plates, and Squat Racks.
- Metabolic Conditioning: 10-15 mins high-intensity finisher using Kettlebells, Plyo Boxes, and Battle Ropes.
- Spotting: Active spotting on heavy lifts ensuring safety near failure points.
Lifestyle & Support
- Dietary Guidance: Basic macronutrient advice focusing on whole foods available in Indian households.
- Accountability: Daily check-ins to ensure consistency.
- Progress Tracking: Periodic 1-rep max (1RM) testing to track strength gains.
At-Home Personal Training
Service Logistics
- Location: Service available at client residence in Chandigarh, Mohali, or Panchkula.
- Coach Travel: Includes fuel and travel time costs for the trainer.
- Schedule: Fixed time slots reserved exclusively for the client.
Training Scope
- Functional Fitness: High-repetition bodyweight circuits performed in available home space.
- Equipment Provided: Trainer brings portable gear like Focus Pads, Resistance Bands, and Agility Cones.
- Cardio Focus: Boxing drills (Mitt work) used as a primary tool for conditioning.
- Adaptability: Workouts modified daily based on available space (indoor vs outdoor).
Personalization
- Privacy: 100% private sessions away from gym crowds.
- Nutritional Accountability: Verbal monitoring of home-cooked meals to ensure goals are met.
Small Group Functional Training
Group Dynamics
- Format: Small group training (3-5 participants) training simultaneously.
- WOD (Workout of the Day): Pre-programmed daily circuit displayed on the whiteboard.
- Environment: Competitive peer atmosphere to push intensity levels.
Workout Components
- HIIT & Cardio: Heavy focus on calorie burning via Burpees, Skipping, and Sprint intervals.
- Basic Lifting: Instruction on primary lifts with moderate weights suitable for high-rep volume.
- Equipment Access: Shared rotational use of Kettlebells, Medicine Balls, and Pull-up bars.
Supervision Level
- Semi-Private Coaching: Form correction provided during rounds with attention divided among the group.
- Target Audience: Best for intermediate clients needing intensity rather than deep technical instruction.
About Strength & Conditioning
Jidd Aur Mehnat (Stubbornness and Hard Work)
For me, strength training is all about being jiddi (stubborn) and putting in the mehnat (hard work). If you’re ready to push, I’m not letting you quit. Chhodunga nahi, simple as that.
How I Train
No shortcuts here. I believe in building you up from the basics, focusing on technique first. Once you get that right, we add intensity. I’ll push you, but I’ll also make sure you’re lifting safe and smart. Apne dam pe (on your own merit), you’ll see real progress.
What We Do
- Raw strength: We master the big lifts - deadlift, squat, bench press. I’ll teach you different forms, from back squats for power to overhead squats for core strength.
- Olympic lifting techniques: Clean, power snatch, and more for explosive power and coordination.
- Functional strength training: Dumbbells, kettlebells, rows, curls - not just heavy lifting, but building a balanced body.
- CrossFit workouts for beginners and HIIT for fat loss: Expect varied WODs, bodyweight moves, and cardio. Tabata and other HIIT styles to burn fat and boost endurance.
- Mobility drills for athletes: Dynamic warm-ups and mobility work are non-negotiable. We move right before we lift heavy.
What You Get
- Serious fat loss and muscle gain
- Peak athletic performance for sports or life
- Strength that actually helps you outside the gym
I train across Chandigarh, Mohali, and Panchkula - in gyms, at your place, or outdoors. If you’re ready to work, I’m here.
Meet your Expert
Rawat Vijay
25 connects in last 3 months
My Story
Mera naam Vijay hai, asli phadi banda hoon Uttarakhand se. Fitness aur boxing mera junoon hai - 18 saal boxing, 20+ saal ka sangharsh. Main jiddi hoon, compromise nahi karta. NIS Patiala se certified boxing coach hoon, sab kuch apne dum pe kiya hai, kisi ke pair pakad kar nahi. Life aur training dono mein, gir ke uthna zaroori hai. Main sirf body nahi, fighters banata hoon.
My Work
Boxing, Kickboxing, HIIT, CrossFit, Weight Training - Personal training, ghar pe bhi. Stubborn fighter training for those ready to push hard.
No Compromise Training Style - Fighting game is tough. Main limit ke aage le jaunga, discipline aur willpower pe focus.
Boxing for All, Especially Women - Boxing builds confidence, self-defence, muscle-mind connection workouts. Girls, yahan empowerment milti hai.
Basics First, Mobility Pehle - Har training ki shuruaat mobility se - injury kam, muscles ready, fundamentals strong.