Fitness to Fuel Your Sport and Adventure
I train so I can play better. My fitness routine isn't just about the gym, it is about keeping my body ready for basketball, surfing, and whatever adventures come next.
When I'm not lifting, I'm on the court. This creative shot combines my love for basketball with a bit of traditional flair.
For me, shooting hoops is a form of active relaxation. It's a great way to clear my head and have some fun.
A clip of me playing basketball. The strength and conditioning work I do in the gym directly translates to better performance on the court.
A game of badminton with friends is always a good time. It's a fast-paced sport that's great for cardio and reflexes.
Finding my balance on a surfboard in Goa. It's always fun to try new sports and challenge my body in different ways.
A throwback to my 1500km cycling trip across Sri Lanka. Sometimes you just have to climb a tree.
Posing with the Sri Lankan army during our cycling adventure. We met so many amazing people along the way.
About this collection
You do not need to live in the gym to stay fit. I use specific strength and mobility drills to keep my knees and shoulders ready for basketball, surfing, and long cycling trips. If you want your workouts to support your hobbies rather than just burning you out, we should talk.
My philosophy is simple. Fitness is the foundation for a life lived outdoors. If your training does not help you climb stairs, play a game of badminton, or hit the waves without getting injured, it is not doing its job. I see too many people get stuck in the cycle of grinding for the sake of it and ending up on the sidelines. That is why I prioritize mobility and functional movement patterns.
When we train for sport—whether it is high-impact basketball or endurance cycling—we focus on joint longevity. That means paying attention to ankles, knees, and hips. We incorporate exercises that mimic real-life demands, like explosive movements for jumps or endurance work for long rides.
Everything we do in the studio at Troop HQ in Domlur is about building a body that lasts. We work on balance, core stability, and raw strength, often barefoot to improve proprioception. You might see me on the court or out on a cycling trip, but that is only possible because of the intentional, sometimes boring work I put in beforehand. If you have a sport you love or an adventure you want to tackle, let us build the engine to get you there.
Prashanth Ponnappa
I am Prashanth. I believe if you are not using your fitness to enjoy life, what is the point? I treat my own body like a machine that needs to stay ready for basketball, surf trips, and whatever else comes up.
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