My Personal Training Log: A Journey of Movement and Strength
Fitness isn't linear. This is my raw, honest look at the process—the injuries, the breakthroughs, and the years of practice it takes to build real skill.
Everyone is flexing their Hyrox scores, but I'm just over here trying to stay upside down for a minute. This video shows one of my attempts, getting really close to my goal. It's all about celebrating your own progress.
Entering the new year on a high. I hit a new personal best of 41 seconds on my handstand hold. This hold represents two years of consistent work. I didn't speed up the video because every second felt precious.
Sometimes just doing the thing is more important than how perfectly you do it. My handstand line is far from perfect, more of a "banana-stand," but for now, it's getting me those precious seconds of balance. It's all part of the process.
Injuries are tough, but they teach us important lessons. About 12 weeks ago, I strained my left deltoid. This post documents the moment it happened and the rehab process I followed. It was a reminder to listen to my body and that isolation work is crucial for longevity.
This video shows the moment I strained my shoulder during a handstand pushup. It was a result of pushing too hard when my body was already fatigued. A hard lesson in understanding my own capacity.
This is part of my shoulder rehab journey. After 12 weeks of progressive work, starting from incline pushups, I was able to attempt a wall-facing HSPU again with significantly less pain. Recovery is a slow and steady process.
Progressive overload is the key to getting stronger. This video explains four simple principles you can use to gauge progress in your training, like increasing reps, load, or time under tension.
About this collection
I didn't reach a 41-second freestanding handstand overnight; it took three years of falling, dealing with tennis elbow, and repeating the same boring drills until they stuck. If you are looking for a quick fix, this is not the place. But if you want to understand how to move without pain and build strength that actually lasts, we should talk about how to start your own foundation.
Most fitness content online is designed to sell you on speed. My personal training log is the opposite of that. Whether it is recovering from a deltoid strain or finally sticking a clean 41-second handstand hold, it is all about patience and systemized work.
The Philosophy of Sustainable Fitness
True strength, in my view, is defined by longevity. This is why I built Troop HQ in Domlur, Bengaluru. My training is not about random sets and reps; it is about biomechanics and conscious practice. When I coach handstands, we start with wrist preparation and scapular health long before we ever talk about a freestanding hold. You will see this progression reflected in my log: from wall drills to balance work, all aimed at building a body that performs well today and stays resilient for years.
Why the Process Matters
Progress is rarely a straight line. I share my 'bad' days alongside the milestones to show that training is a practice, not a destination. When I strained my deltoid, I didn't push through the pain; I stepped back, analyzed my capacity, and built a rehab protocol involving incline push-ups and pike work. This is the same level of attention I bring to my workshops. I do not just watch from a distance; I provide manual spotting and individual cues to ensure your form is correct.
Join the Training
If you are tired of cookie-cutter workouts that ignore your specific limitations or current fitness level, let's get to work. My workshops are kept small so I can ensure everyone gets the hands-on guidance they need to move better. Whether you are aiming for your first inversion or want to improve your mobility for daily life, the focus remains on discipline and steady improvement.
The Troop Fit
I am Anuj, and at Troop, we move away from fads to focus on longevity. I have spent years learning how to build a body that lasts, and I am here to help you do the same, one rep at a time.
Still looking for the right program?
Explore other training modules and coaching services available at Troop HQ.
More from Skill-Based Fitness Workshops by The Troop Fit