--- title: "Strength & Conditioning for Peak Performance with a Pro Athlete - mytribe" description: "Build real power with Strength & Conditioning from a pro boxer. Our functional fitness training focuses on performance, not just looks. Ready to unlock your true potential? Hire an expert personal trainer on Tribe and start your transformation." canonical: https://mytribe.in/gauravrana_07/strength-conditioning last_updated: 2025-09-25 --- # Strength & Conditioning in Delhi By [Gaurav Rana](https://mytribe.in/gauravrana_07) · I train you for real strength and mental toughness using athlete-style workouts and functional exercises, not just gym routines for looks. ## Locations At gym in Yamuna Vihar, Delhi or travels across NCR ### Travels to - Travels to client's location across NCR (National Capital Region, National Capital Region) ### Visit at - At FitWithBox gym in Yamuna Vihar, Delhi (Trains near Bhajanpura, Shahdara, Dilshad Garden, Signature Bridge, Gokulpuri, North Campus) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Small Group Functional Training 6 days/week access to high-intensity circuit batches of 4-8 participants using tires, ropes, and bodyweight drills. Typically ₹3,000-4,500 per month (estimate) #### Batch Format * **Frequency:** Access to 1 class per day, 6 days a week (Mon-Sat). * **Group Size:** Limited to 4-8 participants per batch to ensure competitive intensity. * **Supervision:** Floating coaching for form cues, motivation, and workout flow management. #### Workout Components * **Conditioning:** Circuit-style HIIT using Battle Ropes, Burpees, and Box Jumps. * **Partner Drills:** Interactive exercises including wheelbarrow walks, medicine ball throws, and tug-of-war battles. * **Functional Strength:** Compound movements using medium-weight tires and kettlebells. * **Calisthenics:** Bodyweight training focusing on pull-ups, unstable push-ups, and monkey bar traverses. #### Facility Specs * **Access:** Floor access restricted to specific batch timings. * **Amenities:** Basic changing area and drinking water. ### 1-on-1 Pro Athlete Coaching 12 dedicated personal sessions/month (60-75 mins) with custom periodization and priority access to SkiErgs, 150kg sleds, and Olympic platforms. Typically ₹9-12K per month (estimate) #### Coaching Delivery * **Format:** 12 private sessions per month (approx. 3 days/week) with the Pro Athlete or Head Coach. * **Duration:** Extended 60 to 75-minute dedicated training slots. * **Planning:** Custom periodization cycles for hypertrophy, strength, and power tailored to specific goals. * **Technique:** Biomechanical correction for complex lifts like Squats, Deadlifts, and Power Cleans. #### Exclusive Equipment Access * **Heavy Gear:** Usage of heavy tractor tires, sledgehammers, and weighted sleds (up to 150kg) without waiting. * **Pro Cardio:** Priority access to the Concept2 SkiErg and Battle Ropes. * **Lifting Zones:** Full usage of monkey bars, Olympic lifting platforms, and standard cast-iron free weights. #### Performance & Nutrition * **Conditioning:** Mental toughness drills and finishers designed for resilience. * **Diet:** Basic nutrition guidance focusing on macros and home-cooked adjustments aligned with training volume. ## About Strength & Conditioning ### How I Train: Victory or Nothing I’m a professional boxer, so for me, training isn’t a casual thing—it’s all or nothing. Ranbhumi me sirf do parinaam hote hain, veergati ya vijay (On the battlefield, there are only two outcomes: a hero’s death or victory). That’s the level of intensity I bring to every session. You don’t lose till you quit, simple as that. ### Real Strength, Real Change I’m not here to make you look big for Instagram—my focus is functional strength training. I believe jo badalta hai wo aage badhta hai (only those who change, move forward). My style isn’t about fancy routines, it’s about building a body that’s powerful, capable, and tough both in the gym and outside. ### What Sessions Feel Like Sessions are tough, creative, and sometimes straight-up brutal. I mix athlete conditioning workouts with unconventional strength exercises. You’ll see stuff like: - Sledgehammer swings, tire flips, weighted planks, sled pushes - Heavy deadlifts, squats, Olympic lifts, stability challenges - Advanced core drills—ab rollers, hanging leg raises, unstable push-ups - HIIT boxing drills, SkiErg intervals, full-body circuits ### Who’s Welcome Anyone with real willpower—men, women, kids, pros, and first-timers. My clients are folks after serious transformation, prepping for competitions, or just wanting unbreakable mental toughness. ### Where We Grind We train at Fitwithbox, my studio in Yamuna Vihar, Delhi. It’s got everything: boxing ring, bags, weights, tires, sleds, sledgehammers. Sometimes we take it outdoors to keep things raw. No frills, just hard work. ## Highlights Browse through Gaurav Rana's best work. ### [Featured](https://mytribe.in/gauravrana_07/strength-conditioning/featured) - [Video: This is what I mean by functional strength. A weighted plank with a 130 kg tire builds a core of steel and the mental toughness to hold on when things get heavy. This is how we forge an unbreakable body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d101becf-6f11-419e-b837-5d005c5438ae) - [Video: We train for performance. Here, my clients are engaged in a 150kg sled pull, a core movement in Hyrox and a brutal test of full-body strength and endurance. This is about building power you can actually use.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34542551-dc53-43bb-9327-05a7616fc491) - [Video: As a professional boxer, I bring the ring to the gym. This is a glimpse into a real sparring session, combined with strength work like bent-over rows and heavy bag drills. We train to fight, not just to lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c9a7ed0-2522-4557-9cd2-0c12bd71ee3c) - [Video: Some days, healing comes from hitting things. A sledgehammer and tire workout is one of my go-to methods for developing explosive power, conditioning, and raw strength. It’s tough, effective, and builds a warrior mindset.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c85e241-edf2-42e8-affe-aac952f3ae62) - [Video: Strength is not just about moving weight, it's about controlling it. This is an advanced stability drill, performing a barbell squat while balancing on a medicine ball. It requires immense core strength, focus, and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5810b601-7afb-4928-9b10-016f9a49ced0) - [Video: This is a battle against yourself. A weighted wall sit with over 100kg of plates tests your leg endurance and, more importantly, your willpower. The command is simple: "Theek se laga le" (Do it properly).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d0f9ddd-2d9e-4c46-997d-f8135ea8faca) - [Video: My sessions are for anyone with the will to work. Here you see a mixed group of clients pushing their limits together, transitioning between SkiErg intervals for endurance and dumbbell presses for strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f133a1bb-b409-44c8-a8f4-99e0f7af6471) - ![Welcome to Fitwithbox, my studio in Yamuna Vihar. No frills, just everything you need to get brutally strong: heavy bags, weights, and the space to grind. This is our ranbhumi (battlefield).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5c5ed09-097b-4ebb-9911-917e4cd56039) ### [Unconventional Strength Training](https://mytribe.in/gauravrana_07/strength-conditioning/unconventional-strength-training) - [Video: Building explosive power from the ground up. Sledgehammer swings on a tractor tire are a staple for developing rotational strength and full-body conditioning, essential for any combat athlete or fitness enthusiast.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae0c9d33-46e7-4539-8c1b-361aa54bb3da) - [Video: Every strike counts. I guide my clients through sledgehammer drills, focusing on form and power to maximize the conditioning benefits and build a strong, resilient physique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26968772-2811-4e56-9f5d-475781e125d2) - [Video: We take the grind outdoors to keep it raw. This circuit involves agility hurdles for quick footwork and tire flips for raw, primal strength. This is functional fitness at its core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c485b8f-910e-4372-8ed5-bb77beff545f) - [Video: I believe strength isn't limited to lifting weights. Here, I'm demonstrating a pillar climb, an unconventional bodyweight exercise that builds incredible grip, back, and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3445b75-f8ba-494d-a35a-c15e1920dbf2) - [Video: Explosiveness is a key component of athleticism. Box jumps are a fundamental plyometric exercise I use to develop vertical power and improve fast-twitch muscle fiber recruitment for my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60845d13-bae7-4e2d-bc86-b0393de9fe5e) - [Video: Training is always better when you push each other. This partner drill involves on-knee jump squats, a challenging plyometric exercise that builds explosive leg power and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45ae5792-cf41-4b71-a729-8b6b7862f472) ### [Pure Strength: Heavy Lifts](https://mytribe.in/gauravrana_07/strength-conditioning/pure-strength-heavy-lifts) - [Video: It starts with the will to lift. A heavy deadlift is more than a test of physical strength; it's a mental battle. This is the foundation of building a powerful posterior chain and total-body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ab537f2-c5e0-4595-9988-ddd5cd129d85) - [Video: The mind and heart must agree to move heavy weight. This session focuses on fundamental strength builders like barbell deadlifts and preacher curls to develop raw power and build muscle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24553bd2-7d82-47f8-b7be-61d6c2473312) - [Video: Your goals are personal, so the work must be too. Here, I'm performing heavy back squats outdoors. This compound movement is non-negotiable for building lower body strength and a solid foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55cfeebf-e3be-47fb-9fd8-62d6c1f62045) - [Video: This is an overhead squat, a complex Olympic lift that demands mobility, stability, and strength through a full range of motion. It's a true test of an athlete's physical capabilities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7099687e-79d4-4062-a382-ad62f4f2f234) - [Video: Building powerful shoulders with a barbell overhead press. This is a key upper body strength exercise that I incorporate to develop pressing power and shoulder stability for myself and my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/207ae41d-2095-401a-82d9-8971b03d2d50) - [Video: My training combines different methods for a well-rounded physique. This sequence shows a single-arm dumbbell press for unilateral strength, shadow boxing for technique, and a landmine press for rotational power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/282425a4-1033-44a3-b3ef-07f5519b9a90) ### [Boxing & Combat Conditioning](https://mytribe.in/gauravrana_07/strength-conditioning/boxing-combat-conditioning) - [Video: Precision and power are drilled relentlessly. Here, I'm working the pads with a client, focusing on boxing combinations, defensive movements, and the conditioning required to stay sharp in a fight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05625904-f949-48bc-b658-cfa13ec3ea6e) - [Video: Footwork is everything in the ring. This drill uses light dumbbells to add resistance while practicing foot movement, improving speed, coordination, and leg endurance under fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd539f90-576f-4ce4-abc1-4cfa2113198a) - [Video: My training is guided by a warrior's code. As the saying goes, "A Kshatriya lives for 18 years; to live longer is a disgrace." On the battlefield, there is only victory or a hero's death. This is the mindset I train with.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/711c504a-a5ea-47a4-9eb8-3b09c51f22f4) ### [Unbreakable Core & Stability](https://mytribe.in/gauravrana_07/strength-conditioning/unbreakable-core-stability) - [Video: I'm always finding new ways to challenge the body. This is an advanced core exercise performing an ab rollout on a moving treadmill, forcing extreme stability and control through the entire movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/834fc62c-f15a-4cee-8311-ae545ba556cb) - [Video: This is an advanced push-up variation performed on rolling weight plates. The instability forces every muscle in the core and shoulders to fire, building exceptional strength and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6195a1a4-bb3d-47e0-9375-a76997a7ddc7) - [Video: Building a powerful chest and core with an unstable push-up. One hand is on a weight plate and the other on a dumbbell, creating an uneven surface that challenges stability and recruits more muscle fibers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/499d6fc9-4ab9-417b-aa28-353c00e1db63) - [Video: This is a hanging windshield wiper, an advanced calisthenics exercise for building rotational core strength and powerful obliques. A strong core is the center of all athletic movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab69ed43-51f2-443d-b5d7-9b57ee0fc408) - [Video: Balance is a form of strength. Here, I'm performing squats while balancing on two dumbbells, a drill that requires intense focus and fires up all the small stabilizer muscles in the legs and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21519e36-54f1-42aa-a53b-9dd3ff0d0a03) - [Video: Taking core and stability training outdoors. This is an offset dumbbell squat to press, a movement that challenges the core to resist rotation while building unilateral shoulder and leg strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ac913bb-9efa-453e-95af-daf8dc26710a) - [Video: We use unconventional methods to build functional strength. This is a partner-assisted exercise designed to strengthen the neck and upper back, crucial for any combat sport athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c847c590-a4a7-45b0-b9f8-10575b549ba8) ### [Training for All: Kids & Partners](https://mytribe.in/gauravrana_07/strength-conditioning/training-for-all-kids-partners) - [Video: Get a training partner who challenges you. This session shows clients working together on partner wall sits, kettlebell squats, and synchronized push-ups, building strength and community at the same time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fb64535-53cb-460c-9fa7-98fb45d02598) - [Video: Making strength training functional and fun. Here, I'm performing dumbbell squats with my son on my shoulders, adding a live, unstable weight that challenges my core and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f06b1849-e4e2-4644-9659-ded2689aa792) - [Video: Training can be creative and involve the whole family. A client performs a dumbbell floor press while his kids balance on a tire on his legs, turning a core exercise into a fun stability challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/509841e2-0822-4f86-9390-9cf13498eafc) - [Video: Building a strong core with a partner sit-up drill. This exercise requires teamwork and coordination, and having a young supervisor makes sure we don't quit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/803598f1-c856-4160-bec0-b1ee8498d4c5) - [Video: Building the next generation of champions. I teach kids the fundamentals, like skipping rope, to develop coordination, footwork, and cardiovascular endurance from a young age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4cc6d5c-d6d9-4ba5-bc89-8d2371516a1c) - [Video: The discipline of training starts anywhere. Here, a young client practices his jump rope skills at home, showing that the commitment to fitness extends beyond the gym walls.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c024ffa9-a6fe-496c-94e9-39d0ec4abd5a) - [Video: It's never too early to learn proper form. This young champion is working on his overhead press, building a foundation of strength and confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17c0eb9e-1c42-4469-a6d3-66bd556b37b1) - [Video: Rope climbs are a fantastic tool for building upper body and grip strength. I guide young athletes through challenging but rewarding exercises like this to build their physical and mental fortitude.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dac0c570-66a0-44d0-8a05-58046e2e36e1) - [Video: This partner drill uses a medicine ball pass during a glute bridge, creating a dynamic exercise that strengthens the core, glutes, and improves coordination between partners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26cc01c5-86af-43c9-bd50-d6c533cfb60c) ### [The Grind: Mind & Body](https://mytribe.in/gauravrana_07/strength-conditioning/the-grind-mind-body) - [Video: A dream doesn't become reality through magic; it takes sweat, determination, and hard work. This is the proof of a session well spent, the result of pushing past your limits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26cf055c-caab-460f-9b49-dd7357dcaddf) ## Meet your expert [Gaurav Rana](https://mytribe.in/gauravrana_07) ### My story We’re Fitwithbox. Started by Thakur Gaurav Rana, who’s all about that warrior life. Sweat, courage, and a bit of madness. You’ll hear us say: 'Barah baras lau kookar jeeve...' – we live with intensity. Our gym is for folks who want real strength, not just big muscles. Jo badalta hai, wo aage badhta hai (Change is growth). We push you till you find your own power. ### My work - **All Training Services**: We coach boxing, HIIT, Hyrox athlete training, strength & conditioning, weight loss, and use yoga for recovery. - **No-Nonsense Training Style**: Work hard or go home. Expect direct instructions. Guard rakh! We find your fuel and push it. - **Who Can Join**: Kids, adults, pros – anyone serious. Want something new? Be ready to work for it. - **Our Gym Space**: Fitwithbox in Yamuna Vihar – our den. Fully loaded for boxing, functional fitness, and mental grit workouts. - **Strength Is Mindset**: It’s more than muscles. We build core strength, mental grit, and healing through pushing limits. ## More services from Gaurav Rana - [Hyrox Competition Preparation](https://mytribe.in/gauravrana_07/hyrox-competition-preparation) · ₹800-2,000 per session (estimate) - [Boxing Coaching](https://mytribe.in/gauravrana_07/boxing-coaching) · ₹1,000-2,000 per session (estimate) ## Experts similar to Gaurav Rana on mytribe - [Strength & Conditioning by Kamal Singh](https://mytribe.in/kamalboxerofficial/strength-and-conditioning) · ₹1,000-2,500 per session (estimate) · BoxCrossFit - [Strength & Conditioning by Traditional Boxing Academy](https://mytribe.in/traditional_boxing_academy/strength-conditioning) · ₹2,000-5,000 per month (estimate) · Traditional boxing academy - [Strength & Conditioning by Shivam Singh](https://mytribe.in/singh_crossfit/strength-and-conditioning) · ₹800-2,000 per session (estimate) · Gold's Gym Palam Vihar - [Personal Fitness Training by Coach Pushpraj](https://mytribe.in/coachpushpraj/personal-fitness-training) · ₹500-2,000 per session (estimate) · National Capital Region - [Strength & Conditioning by Rawat Vijay](https://mytribe.in/boxerrawatvijay/strength-conditioning) · ₹700-1,800 per session (estimate) · Chandigarh - [Strength & Conditioning Group Classes by Rajeev Sejwal](https://mytribe.in/coachrajeev/strength-conditioning-group-classes) · ₹3,500-7,500 per person per month (estimate) · BODHXFIT - [Strength & Weightlifting by Neeraj Rajput](https://mytribe.in/coach_neeraj/strength-weightlifting) · ₹3-15K per month (estimate) · The fitness box (CrossFit) - [Strength and Conditioning by Sai Boxing Academy](https://mytribe.in/sai_boxing_academy_/strength-and-conditioning) · ₹1,500-4,000 per month (estimate) · Katwaria Sarai - [Strength & Conditioning for Combat Athletes by Gaurav Gulliya](https://mytribe.in/gulliyagaurav/strength-conditioning-for-combat-athletes) · ₹800-2,500 per session (estimate) · Crosstrain Fight Club - [Strength & Conditioning for Athletes by Gaurav Kaushik](https://mytribe.in/gaurfit7/strength-conditioning-for-athletes) · ₹2,000-6,000 per session (estimate) · National Capital Region - [Strength & Conditioning by Pratham Aswal](https://mytribe.in/prathamaswal/strength-conditioning) · ₹1,000-2,500 per session (estimate) · National Capital Region - [MMA Strength & Conditioning by Kapil Gupta](https://mytribe.in/warriorstrength_/mma-strength-conditioning) · ₹1,200-2,500 per session (estimate) · VAJRA MMA | Best Mixed Martial Arts In Noida | Karate Classes | Judo Training | Boxing Classes In Noida ## Book To book Gaurav Rana, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Strength%20%26%20Conditioning%20by%20Gaurav%20Rana.)