--- title: "Strength & Conditioning Classes in Bangalore | Join Daya Nanthan" description: "Train for strength and agility with 5th Dan Black Belt Daya Nanthan. Join our Strength, Conditioning & Movement sessions in Bangalore to build your core." canonical: https://mytribe.in/dayananthan_k/karate-self-defense/strength-conditioning-movement last_updated: 2025-08-30 --- # Strength, Conditioning & Movement Training Tribe Verified · 5th Dan Black Belt, Bangalore-based instructor By [Daya Nanthan](https://mytribe.in/dayananthan_k) · Classes at studios in Horamavu and Marathahalli, Bengaluru · ₹1,500 per student per month (estimate) Part of [Karate & Self-Defense](https://mytribe.in/dayananthan_k/karate-self-defense). [View full gallery](https://mytribe.in/dayananthan_k/karate-self-defense/gallery) Building the power, agility, and resilience needed for martial arts and daily life through calisthenics, yoga, and partner drills. ## Photos and videos - [Video: This is not just a jump. It is a movement shaped by yoga, martial arts, and the joy of expression. Each leap is a prayer, each breath is presence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f14d8f9-e82c-4bcb-9a87-41fd1ee3a16b) - ![This is more than a kick; it's a moment of flight where training meets freedom. My practice is about finding power and grace in every movement, building the strength and agility needed to rise to any challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7955fa98-b8b4-4d0f-8178-ce250bb883f3) - [Video: Strength is often built together. This partner-based calisthenics exercise shows how we can use trust and teamwork to push our physical limits and achieve what seems impossible alone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9290b9ec-3bf4-4b26-99ca-a4522ee9a44e) - [Video: A partner workout is a great way to stay motivated. Here we are doing synchronized pushups and handstands, pushing each other to get stronger with every repetition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a79f7db-c157-4ca3-910b-7ba116bf7d70) - [Video: Using the wall is a great way to build upper body and core strength. This video shows a sequence of wall pushups and climbs that challenge stability and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b04a8ed-c610-4cd8-94a1-0e5c7a0a4515) - [Video: Here are some of my favorite drills for building handstand strength. This sequence includes shoulder shrugs, wall walks, semi-circles, and shoulder taps to improve balance and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ebb6dab-3eb4-410f-8166-da053ee8ea04) - [Video: When there is no struggle, there is no strength. Practicing handstand and headstand pushups against the wall builds the foundational power for more advanced calisthenics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9dd97995-ed04-4b9e-957e-023d1ef39073) - [Video: I always choose progress over perfection. This sequence shows how I use bars and weights to constantly challenge my body and work on self-improvement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81da2ca5-467c-4237-8a39-62af4adc2941) - [Video: Slowly and steadily. This video shows a flow of movements from pushups to headstands, focusing on controlled transitions to build functional strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9046779-24e6-4466-ba26-a3be98196d49) - [Video: Working on core strength using suspension rings. These exercises create instability, forcing the core muscles to work harder to maintain balance and form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a02f0622-0ded-4ae2-8e47-c163cc383c57) - [Video: A fiery core workout using dumbbells to add resistance and challenge my stability. I am always chasing progress, one difficult exercise at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2de85fc4-335b-4ac0-91e0-3d04891fff18) - [Video: This is a simple Pilates core progression I use to strengthen my abs. The sequence includes side planks, leg raises, and bridges to target different parts of the core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eea0c820-6eaa-4fe4-b6ce-bb8cec98f89e) - [Video: A quick bodyweight circuit to finish the day. This flow includes pushups and crab kicks, movements that improve strength, mobility, and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94662cfd-8e67-4ff2-879a-1b58f55ddbfc) - [Video: This is my favorite way to awaken my body. This warm-up sequence includes bouncing spirals, side body openings, and body slaps to get the blood flowing and prepare for practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76c75239-21f6-4086-ab2f-747c322cadd0) - [Video: A simple yoga flow to improve balance and flexibility. Movements like these are essential for injury prevention and are a key part of my daily practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e73d49e1-3098-4d84-ba39-48708953dac5) - ![Progress is the goal. This static hold, a variation of a plank, demonstrates extreme core control and full-body tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1560c330-6389-494f-8d52-eca93f9fa543) - ![A floating frog pose variation, which requires immense core and upper body strength. This is a testament to what consistent practice can achieve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dacb2ad0-44b3-421c-8331-950412dea5e2) - ![A side plank variation using stools. This exercise intensely targets the obliques and shoulders, building stability from the ground up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2a26cf7-5dfb-452d-9077-575141a62567) - ![Holding the floating frog pose. The intense focus in my eyes reflects the mental concentration required to maintain such a difficult position.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdd9d75f-6aee-4f48-abb7-d8d4e14ce4f9) - ![Another angle of the full-body static hold. Every muscle is engaged to keep the body perfectly straight and suspended.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cacb01c8-a261-4363-b3ad-c75c099d3077) - ![The side plank hold, viewed from a different perspective. This kind of training builds the resilience needed for martial arts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4186f0ea-c58b-428a-a550-dd389b47caa4) - ![Failure doesn't stop me. This is the bottom of a pseudo planche pushup, a difficult variation that builds serious shoulder and chest strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05eb4c3e-68b1-4332-9424-df0406906a2e) - ![Holding a plank with perfect form. The foundation of all strength work is a strong, stable core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/230b135a-413d-4247-816d-774928fb740f) - ![A diamond pushup, which targets the triceps and inner chest. Small changes in hand position can create a completely new challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68583d86-dd6d-4046-b2b7-fbfaa81a38cf) - ![A wide-stance pushup, focusing on the outer chest and shoulders. I always look for ways to vary my training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b02142c-597d-43cc-b2bc-25ca10277304) - ![Another wide pushup variation, demonstrating control and depth in the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77b1b07c-247b-4de7-879b-809f8a22b21d) - ![The top of a wide-stance pushup, showing full engagement and a powerful lockout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81ee1e2c-dd43-4ca3-9114-e392a48e5570) - ![A fist pushup, which strengthens the wrists and forearms, a crucial conditioning for any martial artist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92068358-f3c2-4a29-84b3-e5f946a680d2) - ![A pushup on the back of my wrists, an advanced conditioning drill for wrist flexibility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a92c8258-c5fd-4b25-89d1-9eecdc8f1812) - ![Holding a low plank, keeping the body straight and engaged. This is a test of endurance and mental fortitude.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c06a6835-334a-4c8e-aeed-fd85cb440e46) - ![The bottom of a challenging pushup variation, showing the focus required to push through difficulty.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb5677ed-6a99-42ab-8e14-63385bfef71c) - ![Another fist pushup, a practical exercise for developing powerful and resilient hands for striking.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb57d891-eba7-4cf7-b5ef-5937f4f95a3a) - ![A standard pushup with perfect form, the foundation of upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd920940-db04-4500-a997-aba848bc92bd) - ![Back of the wrist pushups are not for beginners, but they are excellent for building the kind of strength that prevents injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3287579-559f-4d95-b0a9-73c9ccd5129c) - ![Silence. In this animal flow-inspired pose, I find stillness and focus. Most of your time is spent in your head, so make it a nice place to be.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bfa8b9ab-4c9e-4a65-bbe9-97bb7546c794) ## About Strength, Conditioning & Movement Most people think karate is just about the kicks, but it starts with how you move on the floor. I focus heavily on functional conditioning—think handstands, partner pushups, and suspension drills—because that is where you build the structural integrity to support your form. Whether we are using walls for handstand balance or suspension rings to force core engagement, the goal is always steady progress rather than hitting a perfect number on day one. True strength comes from consistency. In my sessions, we do not just lift weights; we train the body to handle its own weight through calisthenics and controlled resistance. My approach merges the discipline of Budokon Karate with the mindfulness of yoga to create a complete physical practice. ### My Conditioning Methodology * **Foundational Stability:** We use handstands and wall walks to build the core stability required for advanced martial arts. * **Functional Resistance:** Suspension training and bodyweight circuits challenge your balance, which is essential for both self-defense and long-term joint health. * **Partner Drills:** Training alongside others builds motivation and accountability, mimicking the real-time pressure of sparring in a controlled environment. ### Training Philosophy Whether you are training at Infinity Dance Crew in Marathahalli or our space in Horamavu, the focus is the same. We prioritize functional movement that translates directly to your daily life. It is not just about looking strong; it is about having a body that functions with intent and grace. If you want to build a practice that honors the journey, reach out. Let us train together. ## About Daya Nanthan I am Daya, and for me, teaching is about sharing the journey—from the mats to the daily grind. My focus is on helping you find that inner strength, just as I have found mine through the memory of my Amma and the joy of watching my son, Yugan, grow. This is enge family (our family), and we welcome you to grow with us. [See all of Daya Nanthan's services](https://mytribe.in/dayananthan_k) ## More from Karate & Self-Defense by Daya Nanthan - [Featured](https://mytribe.in/dayananthan_k/karate-self-defense/featured) - [Karate for Kids](https://mytribe.in/dayananthan_k/karate-self-defense/karate-for-kids) - [Adults: Budokon Karate & Self-Defense](https://mytribe.in/dayananthan_k/karate-self-defense/adults-budokon-karate-self-defense) - [National Competitor & Official Referee](https://mytribe.in/dayananthan_k/karate-self-defense/national-competitor-official-referee) - [Join Our Dojo Family](https://mytribe.in/dayananthan_k/karate-self-defense/join-our-dojo-family) - [Additional Shots](https://mytribe.in/dayananthan_k/karate-self-defense/additional-shots) ## More services by Daya Nanthan - [Yoga Instruction](https://mytribe.in/dayananthan_k/yoga-instruction) - [Sound Healing & Therapy](https://mytribe.in/dayananthan_k/sound-healing-therapy) ## Similar work from other experts - [Peak Physical Conditioning: Yoga & Strength Training](https://mytribe.in/dadabangalore/martial-arts-self-defense-training/peak-physical-conditioning-yoga-strength) by Dada · Martial Arts & Self-Defense Training · Training centers in Naagarabhaavi and Chandra Layout - [Advanced Karate Strength and Flexibility Training](https://mytribe.in/aiskf_shotokan_karate/shotokan-karate-classes/advanced-skills-strength-flexibility) by Shotokan Karate Federation · Shotokan Karate Classes · Available online and at 8 locations across Mumbai - [Build Physical Strength and Advanced Karate Skills](https://mytribe.in/horizonchampionsclub/karate-training/strength-conditioning-advanced-demos) by Horizon Champions Club · Karate Training · 4 Centers across Bengaluru including Electronic City & Sarjapur Road - [Strength & Conditioning for Martial Arts in Bangalore](https://mytribe.in/shaolin__tigress/wushu-kung-fu-coaching/strength-conditioning-the-foundation-of-power) by Kushi N · Wushu & Kung Fu Coaching · Martial Arts Centers in JP Nagar & Whitefield - [Total Fitness and Combat Conditioning Programs](https://mytribe.in/unitedmartialartsandfitness/karate-training/total-fitness-strength-agility-conditioning) by United Martial Arts & Activity Club · Karate Training · Train at Dojos in HSR Layout & Bommanahalli - [Strength & Agility Training for Competitive Karate](https://mytribe.in/wnskf.karate/competitive-karate-training/strength-agility-training) by World Nihon Shotokan Karate Federation · Competitive Karate Training · Competition training at 4 Dojos in South Bengaluru ## Book To book Daya Nanthan, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Daya%2C%20I%20am%20interested%20in%20the%20Strength%2C%20Conditioning%20%26%20Movement%20classes.%20Could%20you%20share%20the%20schedule%3F)