--- title: "Conditioning Workouts for Athletes in Delhi | Go Speed Academy" description: "Build explosive power with conditioning workouts at Go Speed. I focus on resistance training and agility for young athletes in Delhi NCR. Join my track and field program." canonical: https://mytribe.in/gospeedsprintacademy/youth-athletics-program/foundation-of-strength-conditioning-workouts last_updated: 2025-09-21 --- # Conditioning Workouts for Explosive Sports Performance Tribe Verified · Training Delhi NCR's fastest young sprinters. By [Amit Khanna](https://mytribe.in/gospeedsprintacademy) · Training across Delhi NCR; Sessions at IIT Delhi & Vasant Kunj · ₹3,500 Per Month (estimate) Part of [Youth Athletics Program](https://mytribe.in/gospeedsprintacademy/youth-athletics-program). [View full gallery](https://mytribe.in/gospeedsprintacademy/youth-athletics-program/gallery) A strong body is a resilient body. I combine bodyweight moves, resistance bands, and drag sleds to build the functional power every young athlete needs. ## Photos and videos - [Video: Complex training in action. We pair strength exercises like weighted lunges with plyometric jumps to develop explosive power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4877e008-d8d3-4ac7-99b6-46e95e065449) - [Video: Every rep counts. Whether it's with support or without, progress is progress. We focus on building foundational strength with exercises like push-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9daa77c6-f6b1-484c-a018-12528f6bf2f8) - [Video: Resistance running with drag sleds is a core part of our program. It improves acceleration, enhances stride length, and develops proper sprinting mechanics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1f6fbb4-a7a3-4723-9d39-d4fec25df797) - [Video: There is no substitute for hard work. Endurance workouts like these build the mental and physical strength needed to finish races strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c2ea218-2416-45b1-997e-ff96c599a343) - [Video: The first 30 meters of a race is the backbone. We use drills like these resistance band starts to improve the drive phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77528945-5248-439c-a194-00294aa356c5) - [Video: The split snatch is an advanced exercise to improve explosive strength for sprints and jumps. It must be done under proper guidance, focusing on form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95f839d6-f8a8-421d-a231-1cb9a49c560b) - [Video: Sledge running is a demanding workout that engages the entire body. It's fantastic for improving acceleration and running posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3552f865-f2bf-4795-ba8d-07e35e4c7af0) - [Video: Off-season drills to run faster. Drag runs are a key part of our off-season conditioning to build a strong base for the competitive season.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48a7516e-158b-40a4-b011-dd66307cf617) - [Video: Resistance training helps athletes increase their speed-to-strength ratio, allowing them to generate greater force during sprint starts and accelerations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf953d2e-a16d-4c23-a0de-0baf6441e2d7) - [Video: Improving speed by improving the drive phase. Resistance running and hurdle drills are key components of this.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19f50559-a54f-4bbe-8a6d-7e5b8f507ebd) - [Video: Build your strength to run faster. It is one of the key factors to run fast and jump bigger. Here, an athlete performs weighted Bulgarian split squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c11b767d-e731-42a1-839c-234e7d4e22f4) - [Video: The best drill to improve the drive phase of a 100m sprint. This exercise builds power and correct body lean.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/722930fd-4ffb-4300-901e-3d7578372951) - [Video: Strength training sessions at Go Speed, incorporating plyometrics and bodyweight exercises to build functional power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ccda41a-2800-4ddf-bc1b-d1d3d797bb9b) - [Video: Resistance training makes your muscles stronger and less prone to injury. Here, athletes perform weighted squats and lunges.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0b470b5-1a7c-4dfe-8109-67a22d626cb0) - [Video: Resistance running helps improve running posture, teaching the athlete to push the ground back with the body positioned at a 45-degree angle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c51ef2a-1dec-4e53-9123-7fc23844c512) - [Video: Let's get faster and stronger. A circuit of weighted hurdle walks to build core strength and mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2e87f33-8b4b-4c98-a338-f1698ef9e7e2) - [Video: Hard work will beat talent if talent does not work hard. A group of athletes working on their starts on the track.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0df53cf6-6cbb-496a-978a-39e5826fd0c0) ## About Foundation of Strength: Conditioning Workouts The secret to real power isn't just gym lifting; it's complex training. When I pair a heavy weighted lunge with a plyometric jump, we are priming the nervous system to react faster. It is not just about moving the weight—it is about how quickly you can force those muscles to fire. This is how we build the foundation for elite speed. Conditioning is not about getting big muscles; it is about building the engine that allows you to run faster and jump higher. In my sessions, we move away from traditional gym routines. Instead, we focus on functional strength that translates directly to the track. We utilize tools like drag sleds and resistance bands to add load to movement patterns. This forces the body to adapt by generating more force, which is the key to accelerating off the blocks. We also use plyometrics like box jumps and depth jumps to improve speed-to-strength ratio. Safety is non-negotiable. Many kids come to me with weak fundamentals. We start by fixing the mechanics—the arm drive, the hip mobility, and the landing posture—before we add any weight. Whether we are training at GD Goenka School in Vasant Kunj or at IIT Delhi, the focus is the same: discipline, correct form, and consistent effort. I want my athletes to be bulletproof. A well-conditioned athlete is an injury-free athlete. If you are struggling with your current fitness level, or you are an athlete looking to break your plateau, these sessions will test your limits and build the strength you need to compete at the state and national levels. ## About Amit Khanna Main hoon Amit Khanna. I was India’s fastest man, and now I train the next generation of champions at IIT Delhi and Vasant Kunj. I don't believe in shortcuts—if you want to be a runner, you have to earn it with discipline and the right technique. [See all of Amit Khanna's services](https://mytribe.in/gospeedsprintacademy) ## More from Youth Athletics Program by Amit Khanna - [Featured](https://mytribe.in/gospeedsprintacademy/youth-athletics-program/featured) - [Our Champions: The Medal Winners](https://mytribe.in/gospeedsprintacademy/youth-athletics-program/our-champions-the-medal-winners) - [The Art of Speed: Sprinting & Starts](https://mytribe.in/gospeedsprintacademy/youth-athletics-program/the-art-of-speed-sprinting-starts) - [Agility & Coordination: Hurdle Drills](https://mytribe.in/gospeedsprintacademy/youth-athletics-program/agility-coordination-hurdle-drills) - [Building Explosive Power: Jumps & Plyometrics](https://mytribe.in/gospeedsprintacademy/youth-athletics-program/building-explosive-power-jumps-plyometrics) - [The Go Speed Community: Fun, Fitness & Family](https://mytribe.in/gospeedsprintacademy/youth-athletics-program/the-go-speed-community-fun-fitness-family) - [From the Coach's Corner: Expert Tips & Insights](https://mytribe.in/gospeedsprintacademy/youth-athletics-program/from-the-coach-s-corner-expert-tips-insights) - [A Legacy of Speed: My Journey as an Athlete](https://mytribe.in/gospeedsprintacademy/youth-athletics-program/a-legacy-of-speed-my-journey-as-an-athlete) ## More services by Amit Khanna - [Athletics Coaching (Track & Field)](https://mytribe.in/gospeedsprintacademy/athletics-coaching-track-field) - [Sports Performance Training](https://mytribe.in/gospeedsprintacademy/sports-performance-training) ## Similar work from other experts - [Scientific Strength and Conditioning Coaching](https://mytribe.in/dssa_india/athletic-performance-fitness-training/strength-and-conditioning) by DSSA · Athletic Performance & Fitness Training · Online sessions and training at 2 locations in Andheri East, Mumbai - [Functional & Athletic Training for Peak Performance](https://mytribe.in/flowwithnandan/personal-fitness-training/functional-athletic-training) by Nandan Singh · Personal Fitness Training · Online sessions, at your location across Delhi NCR, or at gym in Dwarka - [Strength & Conditioning Programs for Athletes](https://mytribe.in/sonu.bhati.pali/track-and-field-training/strength-conditioning-the-powerhouse) by Sonu Bhati · Track and Field Training · Trains at The Athletics Future Academy and across Greater Noida - [Warrior Conditioning: Building Strong, Capable Kids in Delhi](https://mytribe.in/dc_delhicombat/kids-martial-arts-fitness/warrior-conditioning-strength-speed) by Delhi Combat · Kids' Martial Arts & Fitness · Train at academies in Rohini and Model Town, Delhi - [Strength and Agility Conditioning in Delhi](https://mytribe.in/champions_corner_fightclub/fitness-personal-training/strength-agility-conditioning) by Champions Corner Fight Club · Fitness & Personal Training · Training at Fight Club in Delhi - [Strength & Conditioning: Build Your Engine](https://mytribe.in/insfireworld/sports-performance-training/strength-conditioning-the-engine-room) by Insfire Sports · Sports Performance Training · Training centers in Gurugram & New Delhi; Available across NCR ## Book To book Amit Khanna, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Amit%20Sir%2C%20I'm%20interested%20in%20the%20Conditioning%20Workouts.%20Can%20you%20share%20the%20training%20schedule%20for%20my%20child%3F)