--- title: "Science-Backed Athletic Coaching | Performance Training in India" description: "Build your peak athletic performance with a data-driven approach. I use sports science, GPS data, and periodized training to turn athletes into professionals. Stop guessing and start training." canonical: https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/the-science-of-performance last_updated: 2025-09-16 --- # Performance Coaching Based on Sports Science Tribe Verified · Coached athletes in Pro-Kabaddi and ISL By [Ranjit Nahak](https://mytribe.in/nahak_ranjit) · In-person coaching across India · ₹4,000 Per Session (estimate) Part of [High-Performance Coaching for Athletes & Teams](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams). [View full gallery](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/gallery) I don’t work on guesswork. My training system is built on data, evidence, and rigorous testing to take traditional sports like Kabaddi to a professional level. If you want to stop training hard and start training smart, this is how we do it. ## Photos and videos - [Video: Kabaddi is a traditional sport, but it need not stay that way. I believe in making it a professional sport through the intervention of sports science, technology, and research. That's what we are trying to do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd7d52a4-6b0d-4023-bd6a-e43526bbebbd) - ![Presenting on GPS-driven coaching at the NSCA India workshop. The focus was on translating raw data into real-world decisions for pre-season planning, game design, and return-to-play protocols.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d06d686b-0f2b-4160-8588-8e84c0e7c6be) - ![An honor to be invited to speak at the National Strength and Conditioning Conference. I shared my work on speed and power training interventions for Pro-Kabaddi players, aiming to push the sport forward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e9ff629-507b-41c5-a7e3-dbce3b8d4071) - [Video: Injury prevention is a myth; injury reduction is a strategy. I explain my injury reduction architecture, which includes optimal warm-ups, building physical capacity, and smart loading to keep athletes available.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30b1752a-e535-42db-ba27-61b51afbd181) - [Video: I explain the French Contrast method, a powerful technique we used in the preseason. By stacking high-force and high-velocity exercises, we train the entire force-velocity spectrum to build stronger, more explosive athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d05749f-f0fd-4023-8a63-2a3769f1b6d5) - [Video: Individualizing endurance sessions is key. I break down how we use Yo-Yo test scores to calculate each player's maximal aerobic speed (MAS) and create personalized intermittent running programs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40a32671-e3ae-41f9-9263-5ef98f4ebca2) - [Video: In a team of 20+ players, how do we individualize strength training? I explain our method of using predicted 3-Rep Max (3RM) to create individual lifting charts for every player, ensuring optimal loading.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5db43718-40f5-4f52-981e-a8e5bc4e8542) - [Video: Monitoring athlete well-being is critical. I discuss how we use an Athlete Monitoring System (AMS) to track data on stress, fatigue, and sleep, which shapes our decisions on recovery and training load.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56efcbbe-a4b2-4da4-9e7e-4244b718ef34) - [Video: This research review highlights the link between adductor strength asymmetry and groin injuries in soccer players. This is why we prioritize isometric strength testing and targeted exercises to prevent such injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32220721-997e-4188-aaed-05e086a5450f) - [Video: Dehydration impacts decision-making more than reaction time. I break down a study showing how even a 2.5% reduction in body weight from dehydration can impair an athlete's cognitive performance on the field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9b2676a-ab3f-4d00-a774-32f38dc3e00f) - [Video: A crucial part of any warm-up is priming the central nervous system. I explain how incorporating short, explosive movements like jumps, throws, and sprints can be a game-changer for any workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/958f42d6-e033-4e3d-821c-a9bc90d6882b) - [Video: Why should a strength and conditioning coach be fit? It's about setting high standards for yourself before you demand them from others. You have to push your own physical boundaries to create a culture of high performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf99b171-0540-4c40-9ebe-5f0de313b7bd) - [Video: A proper warm-up is non-negotiable for preventing injuries and improving performance. This is a look at my comprehensive guide based on the RAMP protocol: Raise, Activate, Mobilize, and Potentiate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e150a44-0981-448a-9dcc-11e33790f610) - [Video: The practical session of my GPS data workshop. Here, we moved from theory to application, working with a group of coaches to build real cases and use data to solve complex training scenarios.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02b679de-12a7-4b87-a146-c5fb09d10480) - [Video: At the National Strength and Conditioning Conference, I discussed the current research on Kabaddi, from anthropometric differences in players to common injury patterns like ACL and ankle injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4bbd6e7a-b60a-4cb6-8c00-9b48d696576d) - [Video: Sharing some of the specific interventions we used to improve speed and power in Pro Kabaddi players, including the French Contrast method, acceleration ladders, and banded accelerations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/991d265f-4043-41fe-9480-1e2b821399a3) - [Video: Discussing the nuances of advanced training methods like French Contrast. While there's less research on it compared to contrast or complex training, its combination of principles makes it highly effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/260da133-7930-45ed-8ad1-6485fd1225d1) - ![With the legendary P.T. Usha at a strength and conditioning workshop. It's always humbling to share knowledge and learn from the best in Indian sports.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7140c3a-4e39-4931-baa7-08c83997df10) - ![At the Mecca of Indian Sports, the Netaji Subhash National Institute of Sports in Patiala. I was invited by the Boxing Federation of India to conduct a 5-day course on Strength and Conditioning for boxing coaches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e41eb5d-b2ee-4b74-a6da-2d25e2ddd2c8) - [Video: A wrap-up of my "Road to the Finals" series, where I gave a sneak peek into the sports science that powered the Haryana Steelers' journey in Pro Kabaddi League Season 10.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/624f833f-76a4-483d-aa43-b84e3bb4439b) - [Video: In-season training requires adaptation. I explain how we modified our training in small hotel gyms, focusing on movement patterns and stimulus types rather than specific exercises to maintain strength and manage fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0498d9b-18b0-40fd-bf8e-4bc2bc2bebb0) - [Video: A look into our core training philosophy. We focus on developing the five key functions of the core: stabilization, rotation, anti-rotation, extension, and lateral anti-flexion, which are critical on the mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8781009f-5cda-400e-b842-405ccf8d37c6) - [Video: Mobility can be the difference between a win and a loss. I explain how we used functional movement screening to identify and correct mobility restrictions in our players from pre-season to the final match.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/655a9e39-390c-445b-8a35-a5791f113d44) - [Video: Speed in Kabaddi is about quickness. I discuss how we develop this through short sprints, jumps, and derivatives of Olympic lifts to improve the triple extension of the hip, knee, and ankle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dce91948-e145-44c1-b0e2-968ba95f8e5d) - [Video: Why do we train aerobic capacity for an anaerobic sport like Kabaddi? Because athletes with higher aerobic capacity recover faster. I explain why we use intermittent runs instead of long-distance running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b040e40b-e0bc-4100-9355-1420ea4e05de) - [Video: High performance is not incidental; it is a curated phenomenon. This is an introduction to my series on the sports science behind the Haryana Steelers' successful season.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb5fcbf4-67f8-44e1-84aa-04be1ed2f174) - [Video: A fascinating story of innovation in sports. I recount the tale of Felix Erasquin, who used a discus-thrower's spin to throw the javelin, a technique that proved effective but was ultimately banned.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d4718e0-3a8f-4263-acd8-91e5b4f5f96a) - [Video: Can you achieve more by doing less? Yes, but it's a process of ruthless prioritization. I explain how I build a comprehensive program and then cut it down to focus on what's most critical for an athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/236b22b1-c8e9-4d1d-9286-f4bab4b503c6) - [Video: Female soccer players are more prone to ACL injuries. I discuss the PEP program, designed to reduce this risk, and offer my own tweaks to make it even more effective, like periodizing plyometrics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10594f71-9928-4091-8848-5af0430b319f) - [Video: It's not always feasible to test a true 1-Rep Max. I demonstrate how to use an estimated 1RM from a working set to program training loads optimally and safely for athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4af4eeff-3dd4-4854-bf7b-46fbde50aadd) - [Video: A review of a study on the Nordic hamstring exercise. The research shows that performing this exercise both pre and post-training can significantly reduce hamstring injuries in soccer players.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd56473d-59e0-4232-9e09-e5a3a18a109c) ## About The Science of Performance When I coach a team of 20+ athletes, we don't just use one plan for everyone. I predict every athlete's 3-rep maximum (3RM) to create individual lifting charts for the entire squad. This means the 50kg squat for one player is calibrated differently than for another, ensuring we are training for peak velocity and proper loading, rather than just moving weights for the sake of it. ### Building the Foundation Performance is not an accident. It is a systematic process. Whether you are a professional Kabaddi player or an athlete looking to make a serious leap, the methodology remains the same: identify the gaps, measure the output, and implement the science. ### Why Data Matters We often rely on intuition, but data provides the truth. I use GPS tracking and Athlete Monitoring Systems (AMS) to track variables like stress, fatigue, and sleep quality. This is how we distinguish between being 'ready' and being 'at risk.' If the data shows an athlete is under-recovered, we adjust the load before an injury happens. We don't guess. ### The French Contrast Method To build explosive power, we utilize the French Contrast method. This is a stack of four exercises: one heavy compound lift (like a front squat) followed by a plyometric movement (box jump), a speed-strength movement (dumbbell jump), and an assisted or overspeed exercise. By stacking these, we touch upon the entire force-velocity spectrum, training the nervous system to generate power more efficiently. ### Injury Reduction Architecture I am clear on this: you cannot prevent every injury. But you can drastically reduce the likelihood of them occurring. We build an injury reduction architecture that focuses on reactive stability, mobility, and eccentric strength. This includes standardized warm-up protocols like RAMP (Raise, Activate, Mobilize, Potentiate) and targeted exercises like Nordic curls or Copenhagen planks to protect the kinetic chain. It is about keeping you off the bench and on the field. ## About Ranjit Nahak I started as an engineer who used to freeze on stage, and that taught me that performance isn't just physical—it's mental. I don't raise angels; I unleash beasts. I use data, sports science, and a bit of tough love to build athletes who are ready to dominate, whether you are in a pro league or starting your own fitness journey. [See all of Ranjit Nahak's services](https://mytribe.in/nahak_ranjit) ## More from High-Performance Coaching for Athletes & Teams by Ranjit Nahak - [Featured](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/featured) - [Championship Moments](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/championship-moments) - [Building Beasts: Strength & Power](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/building-beasts-strength-power) - [Injury Reduction & Body Armouring](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/injury-reduction-body-armouring) - [Speed, Agility & Quickness](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/speed-agility-quickness) - [Forging Team Cohesion](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/forging-team-cohesion) - [Coaching Across Sports](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/coaching-across-sports) - [Developing Future Champions](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/developing-future-champions) - [Behind the Scenes: The Daily Grind](https://mytribe.in/nahak_ranjit/high-performance-coaching-for-athletes-teams/behind-the-scenes-the-daily-grind) ## More services by Ranjit Nahak - [Professional Development for Coaches](https://mytribe.in/nahak_ranjit/professional-development-for-coaches) ## Similar work from other experts - [The Science of Athletic Performance](https://mytribe.in/pratyushagrawal_/strength-conditioning-for-athletes/the-science-of-performance) by Pratyush Agrawal · Strength & Conditioning for Athletes · In-person athlete training across India - [High Performance Athlete Coaching & Sport Science](https://mytribe.in/snehitrai_/strength-conditioning-for-athletes/featured) by Snehit Rai · Strength & Conditioning for Athletes · Online coaching; Training at RMV 2nd Stage & across Bengaluru - [Science-Based Athlete Coaching and Performance Training](https://mytribe.in/physiquecreator/strength-conditioning-for-athletes/featured) by Sagar · Strength & Conditioning for Athletes · Available online and at ARMSFIT DYNAMICS, Kottakkal - [My Journey: From Exercise Physiology Lab to Athlete Coaching](https://mytribe.in/naresh_alphaa/evidence-based-nutrition-supplement-consultation/my-journey-credentials) by Naresh Yadav · Evidence-Based Nutrition & Supplement Consultation · Consult online or visit studio in Srirampura - [Our Scientific Approach to Athletic Training](https://mytribe.in/dssa_india/sports-physiotherapy/featured) by DSSA · Sports Physiotherapy · Online consultations and in-person clinic at Andheri East, Mumbai - [High-Performance Athlete Assessments and Elite Trial Protocols](https://mytribe.in/rapidsportfitness/professional-development-for-coaches-therapists/in-the-field-high-performance-application) by Rapid Sport Fitness · Professional Development for Coaches & Therapists · Online & In-person at Koramangala & Jayamahal ## Book To book Ranjit Nahak, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Ranjit%2C%20I%20saw%20your%20'Science%20of%20Performance'%20page.%20I'm%20looking%20to%20improve%20my%20athletic%20training%20and%20wanted%20to%20discuss%20how%20we%20can%20get%20started.)