---
title: "Strength and Conditioning: Build Functional Strength & Power - mytribe"
description: "Tired of sterile gyms? Our Strength and Conditioning program uses old-school, outdoor workouts to build real power and cardio endurance. Perfect for boxing fitness or anyone ready for a serious challenge. Join Sai Boxing Academy in New Delhi."
canonical: https://mytribe.in/sai_boxing_academy_/strength-and-conditioning
last_updated: 2025-09-25
---

# Strength and Conditioning in Delhi Ncr

By [Sai Boxing Academy](https://mytribe.in/sai_boxing_academy_) · We run outdoor group strength and conditioning sessions using boxing drills, bodyweight exercises, and desi equipment like tires and ropes for real functional fitness.

## Locations

Outdoor training at Katwaria Sarai and Hauz Khas Village

### Visit at

- Outdoor training at Katwaria Sarai, New Delhi (workout near IIT Delhi, Munirka, Ber Sarai, RK Puram, Qutub Institutional Area, Vasant Vihar)
- Outdoor training at Hauz Khas Village, New Delhi (close to Green Park, Shahpur Jat, Safdarjung Enclave, Siri Fort Sports Complex, Gulmohar Park, AIIMS)

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Outdoor Bodyweight Conditioning

Open-air group sessions focusing on high-repetition sprints, pushups, and agility drills on natural dirt tracks without equipment.

Typically ₹800-1,200 Per Month (estimate)

#### Core Drills
*   **Cardio & Sprints:** Extensive running and high-intensity sprints conducted on the dirt tracks of Deer Park and Katwaria Sarai.
*   **Ground Calisthenics:** High-volume sets of push-ups, sit-ups, and crunches performed on the ground or mats.
*   **Mobility Work:** Functional movements including duck walks, frog jumps, and bear crawls for hip and leg strength.

#### Environment & Setup
*   **Natural Terrain:** Training occurs on uneven earth (mitti) which helps strengthen ankles and stabilizer muscles.
*   **Weather Exposure:** Open-air setting with no fans or AC; training adapts to natural weather conditions.
*   **Group Format:** Large batch training (10 to 20+ people) utilizing a pack-style approach for motivation.

#### Coaching & Schedule
*   **Frequency:** Sessions run 6 days a week in morning and evening slots.
*   **Style:** Vocal, drill-sergeant supervision focused on discipline, repetition, and stamina building.

### Heavy Equipment & Power Training

Includes access to tractor tires, sledgehammers, heavy bags, and the boxing ring with guidance on lifting technique.

Typically ₹1,500-2,500 Per Month (estimate)

#### Heavy Equipment Access
*   **Power Tools:** Usage of large tractor tires for flips and sledgehammers for rotational core slams.
*   **Resistance Gear:** Access to iron dumbbells for weighted shadow boxing and endurance lifting.
*   **Heavy Bags:** Full use of outdoor heavy bags (USI/STING brands) for power punching drills.

#### Combat Specifics
*   **Ring Usage:** Access to the permanent outdoor ring with RXN blue padded flooring for footwork and conditioning.
*   **Partner Work:** Interactive strength drills including piggyback squats, partner carries, and resistance pushing.
*   **Pad Work:** Integrated rounds of mitt-work serving as boxing-specific interval training.

#### Technical Instruction
*   **Form Correction:** Hands-on guidance regarding proper lifting form and striking mechanics to ensure safety.
*   **Semi-Personalized:** Higher level of individual attention compared to the basic conditioning group to focus on technique.

## About Strength and Conditioning

### Hamara Funda: Taakat Mitti Se Banegi

At Sai Boxing Academy, we don’t believe in fancy AC gyms. Yahaan mitti hai, pasina hai, aur asli taakat ka maza hai (here you get real strength, sweat, and the feel of earth). The grind is real. Our only rule? Jab tak todte nahi, tab tak chhodte nahi (we don’t stop till we break our limits). 

### Training Ka Style: Zameen Se Uth Kar

This is not your usual gym session. Our strength and conditioning comes straight from the boxing world. Not for show-off muscles, but for a body that’s functional and athletic. You’ll get a taste of functional fitness training - think tire flips, sledgehammer swings, and weighted shadow boxing. Piggyback carries and partner squats make you strong and also teach teamwork.

### Saans, Dum, Aur Control

- Cardio and stamina building routines: Park runs, sprints in the dirt, skipping ropes, and intense pad work.  
- Bodyweight mastery program: Daily push-ups, squats, sit-ups. Duck walks for strong legs. Advanced skills like headstands for real control.

### Kiske Liye Hai?

Anyone ready to sweat. Kids, teens, adults—boxer ho ya nahi, bas mehnat ki aadat chahiye (doesn’t matter if you’re a boxer or not, just need the will to work hard).

### Mahol: Apna Log, Open Sky

We train as a group, outdoors under the sky. Coaches train with you, correct you, and push you. Yahan sab ek dusre ko motivate karte hain (here, everyone motivates each other). 

No shortcuts. Just real, outdoor group training that builds you up for life.

## Highlights

Browse through Sai Boxing Academy's best work.

### [Featured](https://mytribe.in/sai_boxing_academy_/strength-and-conditioning/featured)

- [Video: This is what we mean by building strength from the ground up. Our functional training includes intense drills like sledgehammer swings on a tire and heavy bag work, even after the sun goes down. The grind never stops.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2ab1978-25c3-45cc-945c-cbfb02a5e02f)
- [Video: Sparring is a key part of our training. Here you can see our students practicing their technique in the ring with full headgear for safety, under the watchful eye of a coach. This is how you learn to apply your skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae277644-3344-49c9-bae9-a0d1653cd264)
- [Video: We build functional strength and stamina with a mix of drills. This includes partner exercises like piggyback carries for raw power, duck walks for leg endurance, and group runs on the dirt track to build your engine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42d01a2b-7866-45f9-b9ef-9f9949d2d9e1)
- [Video: Our training gets results. We are proud to see our young fighters, both boys and girls, earning medals and certificates at competitions. We don't just build boxers, we build champions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/772e44f2-1751-4260-a65e-4fc0ffa54e6c)
- [Video: Eat. Sleep. Train. Repeat. This is our mantra. This video shows the daily dedication, from one on one pad work with a coach to intense sparring sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c882c76a-024f-4174-9749-7c4fbcf69459)
- [Video: Sprint day at the academy is for everyone. We get kids, teens, and adults running together to build speed and stamina. It’s about pushing your limits as a group.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edee021f-117a-4ccf-9d6d-d2a2fae61602)
- [Video: Boxing is as much a mental game as it is physical. This shows a fighter in the zone, from moments of rest and focus to explosive shadow boxing drills in the ring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cafc3950-cab2-4a16-95c5-4c8ee3a9d9ed)

### [Asli Taakat: Functional Strength Training](https://mytribe.in/sai_boxing_academy_/strength-and-conditioning/asli-taakat-functional-strength-training)

- [Video: This is the core of our strength program. We use sledgehammers, heavy bags, and bodyweight exercises to build explosive, functional power. This is how you get strong for real life, not just for the gym.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2ab1978-25c3-45cc-945c-cbfb02a5e02f)
- [Video: Our conditioning is tough and practical. We use partner carries to build total body strength and duck walks to develop powerful legs and endurance, all done outdoors in a group setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42d01a2b-7866-45f9-b9ef-9f9949d2d9e1)
- [Video: Bodyweight mastery is fundamental. We drill push-ups, sit-ups, and other floor exercises under the direct supervision of our coaches to ensure proper form and maximum effort from every student.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc8aa1e5-430b-4bee-8e99-07cfebcdbe13)
- [Video: Strength training for boxing isn't just about lifting heavy. We incorporate weighted shadow boxing with dumbbells to improve punching power, speed, and shoulder endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad0c6b12-e517-45d7-ac4e-6982f6e8bee3)
- [Video: True strength is also about control. Advanced bodyweight skills like the headstand are part of our training to develop core stability, balance, and total body awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c0b83a8-dd87-44bc-85f8-13caf188daa9)

### [Ring Mein Aaja: Boxing & Sparring Drills](https://mytribe.in/sai_boxing_academy_/strength-and-conditioning/ring-mein-aaja-boxing-sparring-drills)

- [Video: Safety and technique come first in our sparring sessions. Students practice offense and defense in the ring wearing full protective gear, allowing them to train realistically and improve their skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae277644-3344-49c9-bae9-a0d1653cd264)
- [Video: The ring is always active at our academy. Here you can see multiple pairs of fighters sparring at once, creating a high-energy environment where everyone learns from each other.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9c9e9d4-5121-48e2-92eb-b46c12f2e500)
- [Video: We focus on sharp technique. This includes heavy bag drills for power, one on one pad work with a coach for precision, and defensive drills to improve reflexes and head movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/257c9e9d-d739-46ce-96d2-785fa202a736)
- [Video: Our training space is versatile. Here, students are engaged in a sparring session on outdoor mats, showing that the fight can happen anywhere. This builds adaptability and toughness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/244277fc-a070-4fbc-a3fd-77dc980d92db)
- [Video: A glimpse into a champion's training session. This shows focused heavy bag work to perfect combinations and pad work with a coach to sharpen timing and accuracy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e35349fb-2938-46a1-8e77-148c6c0ce0ec)
- [Video: This is where the hard work happens. Our fighters put in the rounds, alternating between sparring on the mats to test their skills and drilling on the heavy bag to build power and stamina.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bba897ca-b3fa-4676-ac40-a13b54bd6025)
- [Video: Our academy is for everyone who is willing to work. This compilation shows men, women, and kids all training together, sparring, and pushing each other to be better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4863d56-387f-4422-9892-d973e0ec5ae5)
- [Video: We teach you to hit hard and be hard to hit. This video highlights our focus on pad work drills to develop sharp punching and defensive skills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e027d33c-a729-44b8-8be0-2d432fcd8d1d)
- [Video: A look at the intensity of our sparring sessions. Fighters go head to head, testing their courage, skill, and conditioning in a controlled and competitive environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76af2986-d40a-45f9-a1d9-186acc481652)
- [Video: Even our youngest members learn the ropes inside the ring. Here, two young boxers are practicing their sparring, learning footwork and basic punches in a safe setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c0b83a8-dd87-44bc-85f8-13caf188daa9)
- [Video: Shadow boxing is essential for perfecting form. We drill the fundamentals of movement, punching, and defense in the ring to build muscle memory and fluid technique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cafc3950-cab2-4a16-95c5-4c8ee3a9d9ed)
- [Video: Training isn't confined to the ring. We take our drills outdoors, with fighters practicing pad work and combinations in the open air, building fitness in a natural environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad0c6b12-e517-45d7-ac4e-6982f6e8bee3)

### [Saans aur Dum: Stamina & Cardio](https://mytribe.in/sai_boxing_academy_/strength-and-conditioning/saans-aur-dum-stamina-cardio)

- [Video: We build endurance the old-fashioned way with sprint days on the dirt track. Everyone from our youngest kids to our adult members participates, pushing their cardiovascular limits together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edee021f-117a-4ccf-9d6d-d2a2fae61602)
- [Video: Running is a non-negotiable part of our training. Our group runs through the park build the essential stamina base that every fighter needs to last in the later rounds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42d01a2b-7866-45f9-b9ef-9f9949d2d9e1)
- [Video: Skipping is a foundational skill in boxing for developing footwork, coordination, and cardio. We teach it to all our members, starting from a young age.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd069f6a-877e-4df8-9516-71ac9d828721)

### [Chhote Ustaad: Training for Young Champions](https://mytribe.in/sai_boxing_academy_/strength-and-conditioning/chhote-ustaad-training-for-young-champions)

- [Video: We are incredibly proud of our young champions. Here are some of our students with the medals and certificates they earned through their hard work and dedication at boxing competitions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/772e44f2-1751-4260-a65e-4fc0ffa54e6c)
- [Video: We start them young. This video shows two of our junior boxers learning the fundamentals of sparring in the ring, equipped with gloves and proper supervision.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c0b83a8-dd87-44bc-85f8-13caf188daa9)
- [Video: This young fighter is mastering the skipping rope, a crucial exercise for building the footwork, rhythm, and stamina needed for boxing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd069f6a-877e-4df8-9516-71ac9d828721)
- [Video: Our kids' program includes fun and challenging cardio drills like group sprints. It's a great way for them to build speed and endurance while training with their friends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edee021f-117a-4ccf-9d6d-d2a2fae61602)
- ![A group of our dedicated young boxers with their coach. We focus on creating a supportive team environment where kids can learn and grow together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f89dc792-9db1-435b-8c01-1c5c030337f3)
- ![Two of our promising young students standing proud with their coach after a tough training session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36d36a2c-0137-404a-8fad-91e31b01005a)
- ![Our young fighters are part of the team. Here are two students with their coach, ready for the next challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ce1b940-50ba-4cf1-b9d9-24bf83167427)

### [Apna Parivaar: Coaches & Trainees](https://mytribe.in/sai_boxing_academy_/strength-and-conditioning/apna-parivaar-coaches-trainees)

- ![Age is just a number at our academy. Here is one of our senior members with his coach, proving that the spirit of a fighter has no age limit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4ac5660-1b82-4ae1-9be1-7b95dafeb680)
- [Video: This is what our community looks like. Coaches and students of all ages celebrating their achievements together after a competition. We win as a team.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/772e44f2-1751-4260-a65e-4fc0ffa54e6c)
- ![Our coach with a group of young, determined trainees. We believe in building a strong foundation and a sense of teamwork from day one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f89dc792-9db1-435b-8c01-1c5c030337f3)
- ![The next generation of fighters with their coach. We are committed to mentoring and developing young talent.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36d36a2c-0137-404a-8fad-91e31b01005a)
- ![Two of our students with their coach. This picture captures the bond and mutual respect that defines our academy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ce1b940-50ba-4cf1-b9d9-24bf83167427)

## Meet your expert

[Sai Boxing Academy](https://mytribe.in/sai_boxing_academy_)

### My story

Main Harender Tiwari, coach. Log poochte hain, 'Aaj kal itna shant kyun?' Arre bhai, toofan se pehle ki shaanti hai. Zindagi bas mehnat ka naam hai. Sai Boxing Academy mein koi sheeshe-wale gym nahi hai. Hamara ring park mein, mitti aur dhool ke beech. Asli champion yahin banta hai. Chaahe bachcha ho ya bada, jo unbeatable banna chahta hai, woh yahan aata hai. Hum raasta dikhate hain, chalna khud padta hai.

### My work

- **Boxing & Fitness Training**: We offer outdoor boxing training, desi strength workouts, and personal fitness coaching for all ages.
- **Old-School, Desi Style**: Training is in khuli hawa (open air), with mitti, tyre flips, sprints, intense pad work, and sparring.
- **For the Serious Only**: Yahan sirf woh aata hai jo mehnat se nahi darta. Champions bante hain, gym members nahi.
- **Coaches on the Ground**: Main aur Vinay, dono khud training karte hain, aapke saath, har din. No managers, only real coaches.

## More services from Sai Boxing Academy

- [Personal Training](https://mytribe.in/sai_boxing_academy_/personal-training) · ₹500-1,500 per session (estimate)
- [Boxing Training](https://mytribe.in/sai_boxing_academy_/boxing-training) · ₹1,200-3,500 per month (estimate)

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## Book

To book Sai Boxing Academy, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Strength%20and%20Conditioning%20by%20Sai%20Boxing%20Academy.)