Strength Training Fundamentals
Stop chasing heavy PRs and start building a body that lasts. We focus on mastering the fundamentals like squats, deadlifts, and presses with perfect form before moving to heavier weights.
Here’s a snapshot of a typical training session. We combine compound movements like barbell squats with accessory work like dumbbell rows to build a well-rounded, strong physique.
Deadlift vs. RDL. They might look similar, but they target different muscles. I'll teach you the nuances of each exercise to ensure you're working the right areas and preventing injury.
This session focuses on building lower body power and stability. We incorporate barbell squats for overall strength and toe-elevated calf raises to strengthen the ankles and lower legs.
A little bit of everything. This workout combines heavy squats for strength, box jumps for explosive power, and handstand walks for stability and control.
Training to be more athletic on the basketball court. Heavy squats build the leg strength needed for jumping, while box jumps improve explosive power.
A look at some of the core movements we use to build a strong and functional body. This includes everything from heavy barbell lifts to dumbbell work for balanced muscle development.
Consistency is key. Here I am getting back into the routine with some foundational strength work, including squats and jumps, to maintain and build power.
About this collection
I do not believe in grinding through half-reps just to hit a number. When we start, we go back to the basics, whether that is a barbell back squat or a simple dumbbell press, to ensure your joints are moving correctly before we add any load. You will often find me training barefoot; it is not for show, but to wake up your feet and improve your balance from the ground up.
Building Real-World Strength
Many people walk into a gym and immediately reach for the heaviest weight they can move. That is how you get injured. My approach is to strip everything back. We use barbells, dumbbells, and kettlebells to build practical, functional strength that applies to your daily life, not just how you look on Instagram.
Why Technique Comes First
- Joint Longevity: We focus on how your hips, shoulders, and knees move during every lift. If your mobility is off, we fix that before we add resistance.
- Barefoot Training: By training without shoes, we improve foot proprioception and joint stability. It forces your body to find balance naturally.
- Compound Movements: We prioritize the 'big' lifts—squats, deadlifts, and presses—because they give you the most bang for your buck.
My Philosophy
I treat fitness as a long-term game. You can find me at Troop HQ in Domlur, Bengaluru, where we train with high-quality gear like UNRACK barbells and Bullrock power cages. Whether you are a total beginner who needs to learn how to hinge at the hips or an athlete looking to clean up your Olympic lifting technique, the process is the same: quality over quantity.
There is no diet shaming here. My motto is '6 reps, 6 puris, repeat.' We work hard so you can enjoy your life outside the gym, whether that is trekking, playing sports, or just enjoying a coffee at your favorite local spot.
Prashanth Ponnappa
I'm Prashanth. Fitness shouldn't feel like a punishment, and it definitely shouldn't end in injury. My goal is to build a body that's strong enough to handle life's demands, whether that’s climbing stairs or lifting heavy, all while keeping the session fun.
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