---
title: "Strength & Conditioning to Boost Your Athletic Performance - Tribe - mytribe"
description: "Unlock your potential with elite Strength & Conditioning in Delhi/Gurgaon. Our scientific programs focus on athletic performance, speed, and injury prevention for athletes and adults. Book a free trial session with a top performance coach on Tribe!"
canonical: https://mytribe.in/shaktiss_/strength-conditioning
last_updated: 2025-09-16
---

# Strength & Conditioning in Gurugram

By [Shakti](https://mytribe.in/shaktiss_) · I train you to be stronger, faster, and more durable for real sport and life using proven strength and conditioning methods, not just gym looks or trendy workouts.

## Locations

Trains at performance centers in Gurugram & New Delhi, and across NCR

### Visit at

- Trains at PPGA Performance Centre in Sector 28, Gurugram (accessible from Sector 29, MG Road Metro Station, DLF Cyber City, Galleria Market, Sushant Lok Phase 1, IFFCO Chowk)
- Trains at Ultra Athlete in Vasant Kunj, New Delhi (accessible from Vasant Square Mall, Mahipalpur, Delhi Aerocity Metro, JNU Campus, Chhatarpur, Ambience Mall Vasant Kunj)
- Available for sessions across the Delhi NCR region (National Capital Region, National Capital Region)

## Pricing guide (estimates)

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

### Single Session Performance Training

60 to 75 minute technical session focusing on power and mechanics using specialized strongman gear in a raw basement facility.

Typically ₹1,000-3,000 per session (estimate)

#### Format & Pricing Tiers
* **Squad Mode (Low Range):** Small group training (3-5 athletes) with shared supervision.
* **Pro Mode (High Range):** Dedicated 1-on-1 attention with real-time video analysis and immediate biomechanical correction.

#### Technical Components
* **Movement Prep:** Complex mobility work focusing on hip-shoulder separation and ankle stiffness.
* **Power Output:** Medicine ball rotational throws and depth jumps up to 42 inches.
* **Heavy Lifting:** Compound lifts using Hex bars, Safety Squat bars, and bumper plates.
* **Isometrics:** Advanced holding drills against immovable pins to recruit maximum motor units.

#### Facility & Gear
* **Venue:** Raw basement facility with industrial fans, rubber mats, and artificial turf. No AC or luxury amenities.
* **Equipment:** Access to sleds, gymnastic rings, resistance bands, and chains.
* **Protocols:** Barefoot training encouraged for enhanced foot sensory feedback.

### Monthly Athlete Mentorship Program

4-week structured block including 12 to 16 in-person sessions with customized periodization and lifestyle management.

Typically ₹12-25K per month (estimate)

#### Program Frequency
* **Access:** 3 to 4 training sessions per week (12 to 16 sessions total per month).
* **Priority:** Reserved training slots at the facility.

#### Periodization Strategy
* **Custom Design:** Specific training blocks (Mesocycles) for hypertrophy, strength, or peaking based on season.
* **Progression:** Planned deload weeks and max-effort weeks to prevent burnout.

#### Holistic Consulting
* **Lifestyle:** Guidance on sleep scheduling (circadian rhythms) and nutritional protocols.
* **Recovery:** Pre-hab routines for shoulder stabilizers and hip mobility integrated into sessions.
* **Mental Conditioning:** Drills to build discipline and mental resilience.

#### Performance Testing
* **Metrics:** Monthly measurement of vertical jump height, 1RM strength, and sprint speed.
* **Analysis:** Video review of lifts to analyze technical breakdown and force development.

## About Strength & Conditioning

### Building Athletes, Not Just Muscles

I don’t train you for the camera - I train you for real life and sport. My focus is on making you an athlete, not an influencer. Basics matter more than trendy shortcuts. You’ll get stronger and faster, not just look the part.

### How I Coach

Discipline is everything. Motivation fades. If you want real athletic performance, you need to show up even when you don’t feel like it. I don’t chase fads or copy whatever the latest fitness guruji says. My approach is simple:

- We train for athleticism, not just aesthetics. You’ll become powerful, elastic, coordinated.
- Real progress means improving your nervous system efficiency, not just building muscle size.
- I use proven strength training - heavy squats, deadlifts, presses. No random workouts.

### Strength & Conditioning, Layer by Layer

- **Foundation:** Absolute strength is a must. We build this with the big lifts.
- **Engine:** Explosive strength training and rate of force development matter. Expect plyometrics, kettlebell swings, medicine balls.
- **Brakes:** Injury prevention exercises, isometrics, and learning to absorb force. You need to be durable.
- **Movement:** Multi-planar movement training, barefoot drills, sport-specific power - cricket, golf, sprinting, whatever your game.

### Who Trains With Me

I work with anyone willing to hustle - pro athletes, youth, adults (even in their 50s), differently-abled athletes. Discipline and consistency are non-negotiable.

*Chalta rah, rukiyo mat.* (Keep going, don’t stop).

## Highlights

Browse through Shakti's best work.

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

- [Video: This is what explosive power looks like. A 42-inch depth jump isn't for show; it's about training the nervous system to absorb and produce massive force in an instant. This is how we build the reactive strength needed to dominate in any sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf84f897-295d-42c8-98b6-2f498b9bc003)
- [Video: Absolute strength is the foundation. Here, we use a trap bar deadlift with accommodating resistance from chains, lifting over 190 kg. This method builds raw power through the entire lift, crucial for developing an athlete's force production capabilities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eba00d71-abd5-40d6-936d-25ffc204f1e0)
- [Video: Rotational power is key for sports like cricket and golf. We use medicine ball throws to teach hip and shoulder separation, interaction, and association. This isn't about mimicking a swing; it's about building the torque-producing engine that powers high-velocity movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53620f7f-c1a9-43d2-8160-c6ddd19696be)
- [Video: Explosive athletes are elastic, not just flexible. This is an advanced contrast method combining oscillatory isometrics on a Bulgarian split squat with explosive single-leg bounds. We teach the muscles to contract and relax rapidly, improving the rate of force development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfe15a41-a04c-4260-95c4-4331c098332f)
- [Video: Building the next generation of fast bowlers starts with mastering the fundamentals of acceleration. Here, I'm coaching youth athletes at the cricket academy on wall drills to establish the correct shin angles needed to produce horizontal force and improve their run-up speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/881f8ede-409e-4986-8ba5-318a1caed46e)
- [Video: Strength has no age limit. This client, in her 50s, is a perfect example of how my programs build powerful, pain-free individuals. We focus on foundational movements like deadlifts and rows to build muscle density and functional strength for life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf1672bf-4607-4696-b708-bbde46b5c535)
- [Video: Coaching is a hands-on process of assessment and correction. Here, I'm guiding a professional golfer through a heavy trap bar deadlift, ensuring his form is perfect to maximize force output and prevent injury. Every rep is a step towards building a more powerful athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39b28ff3-754d-45fa-962a-9ef70cab0e52)
- [Video: A fast bowler's speed is built on their run-up. We use long approach run-up drills on the field to train athletes to reach peak velocity and effectively absorb massive forces on their front leg at the point of delivery. This is practical, sport-specific conditioning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c7313ef-e325-4eb9-907a-2a7217c12e39)

### [Absolute Strength: The Foundation](https://mytribe.in/shaktiss_/strength-conditioning/absolute-strength-the-foundation)

- [Video: The trap bar deadlift is a fundamental tool for building total-body strength. Lifting heavy with proper form is non-negotiable for any athlete looking to improve their relative strength and on-field power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/450878d0-074a-4752-bc39-12763972e291)
- [Video: This is the strength-speed phase. A 200 kg quarter squat develops power in the specific joint angles used during sprinting and jumping. It's not about full range of motion; it's about targeted adaptation for athletic performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51a6251a-0fba-46bc-ab14-5f0e43dd8d5b)
- [Video: We end the strength zone by lifting heavy, above 80 percent of max. This athlete is performing a heavy trap bar deadlift and an overhead press, demonstrating the absolute strength that underpins all other athletic qualities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ce0b57a-d85e-4d6a-9ba7-b7d3f468c582)
- [Video: The hip thrust is not just for aesthetics; it's a primary tool for developing powerful hip extension, which is crucial for sprinting, jumping, and rotational sports. Here, an athlete performs a heavy barbell hip thrust to build glute strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5cf2f13b-9df9-40cd-aca2-75b38f8f83f5)
- [Video: Building an elite athlete requires a combination of art and science. Here, an athlete performs a heavy back squat followed by a single-leg stability exercise, blending absolute strength with functional control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfa773dc-e8eb-4e66-9bd6-057d330ffa8e)
- [Video: Discipline is what gets you through a heavy Bulgarian split squat after a set of explosive jumps. This combination of potentiation work builds a stronger, more resilient athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44f9a5c2-d4d9-48f5-b69f-92e563d782d7)
- [Video: Squat mechanics are critical. An athlete must learn to keep the movement "squatty" and not let it turn into a hinge. Correct form ensures we are strengthening the right muscles for athletic transfer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33e082f6-85f7-4b27-b537-06a96460ef36)
- [Video: While squats aren't the only answer, their general benefits are undeniable. They improve neurochemistry, increase muscle density, and expand the motor pool of the muscles you use most in sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ac2c60f-2b04-4a0d-bfbe-ec953ababc2b)
- [Video: Many coaches misunderstand the role of heavy lifting. A squat is not just about moving weight; it's about understanding the neurological and physiological adaptations that lead to a stronger, faster athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72ca4f9c-65ee-436e-b330-dd8090243f43)
- [Video: I use an undulating method for strength training, varying the intensity weekly between 70, 80, and over 90 percent. This prevents plateaus, manages fatigue, and keeps the nervous system primed for adaptation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47e47f05-df38-4420-824f-c39420fda8d8)
- [Video: The staggered stance deadlift is an excellent variation for challenging stability and addressing imbalances while still lifting heavy. It introduces a multi-planar stress that is more specific to the demands of sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a16c025-1adc-4d2b-854f-b79f50f90292)
- [Video: This is the final phase of a strength block. A heavy trap bar deadlift with chains provides accommodating resistance, making the lift harder at the top. This is how you apply targeted stress for positive adaptation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88e1f4e4-4d75-48f1-91f9-eca66954a963)
- [Video: Strength underpins technique. A fast bowler or golfer can't achieve optimal mechanics without a foundation of absolute strength. Here, an athlete builds that base with a heavy Bulgarian split squat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb63082a-2600-464f-83c4-26d4c9b1d10c)
- [Video: Both the amount of force and the rate of force development matter. Lifting heavy weights as fast as possible, like with this trap bar deadlift, trains both qualities simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f12b6b7-d53f-4586-8910-c1e6b193d5ea)
- [Video: Isometrics are a key part of my strength programs. Here, an athlete performs an overcoming isometric hip thrust against an immovable bar, a technique used to maximize muscle fiber recruitment and break through strength plateaus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f292525a-d822-4e70-a10f-371856c59e1a)
- [Video: Athleticism is about the rate of force development. This athlete combines a heavy trap bar deadlift with explosive push-ups to train both maximal strength and the ability to express it quickly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25b4223b-3577-4744-a43e-f5ce6c6bfc7b)
- [Video: The floating heel split squat is a new movement pattern introduced in this strength cycle. It challenges stability and control while building single-leg strength, crucial for cricketers and other field athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73c22bc5-e2a8-4516-aecc-b7104676f279)
- [Video: Influencer workouts with too many variables confuse the brain and lead to no real neurological adaptation. My programs use specific stress in defined zones, like this heavy back squat, to build real strength and speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e092937-29c6-4369-aa6a-a2f530cc6279)
- [Video: This is a demonstration of the resistance variable method. By performing heavy back squats in different zones of intensity, we create specific neurological adaptations for strength, not just muscle soreness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc121417-1344-4505-bce7-249de48066bd)
- [Video: There is a difference between a coach and an influencer. A coach understands that physical capability comes down to generating force in specific positions, which we build with foundational lifts like the back squat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc0d4fbe-f1f0-4f38-808c-95af1d029a0d)
- [Video: I manufacture athletes, I don't just claim to. This is done by combining heavy strength work like this back squat with explosive plyometrics like the box jump to build a complete athletic profile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2384b8cb-b7b3-4e24-a68a-166990b9f990)
- [Video: My goal for my athletes is to get stronger, not just wider or more muscular. We achieve this through disciplined strength training, like this heavy back squat, focusing on performance over aesthetics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46cc47e7-e694-4e09-9ad6-9e41cdc717d4)
- [Video: Progressing a program means using different planes of motion. This professional cricketer is performing a trap bar deadlift, a foundational strength exercise that we build upon with more complex, multi-planar movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de591c72-dc1e-4f57-864b-2ed835eeed77)
- [Video: Don't limit your training to one plane of motion. This professional golfer combines a core lift like the trap bar deadlift with rotational work to improve force transfer and coordination for a more powerful swing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c10796f0-9867-4495-afae-5e27d08fe28d)
- [Video: To chase athleticism, you have to lift weights. A heavy back squat is a fundamental part of building the engine required for jumping, sprinting, and throwing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/833125c7-a891-49aa-b554-96e71359989b)
- [Video: Strength training is a critical variable in athlete development. A heavy eccentric-focused squat helps increase the motor pool, develops muscle fiber types, and improves the body's ability to absorb force.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98bdbaf0-9dcd-4717-b8bf-f8295ede287d)
- [Video: Heavy lifting is not dangerous if you understand neurological adaptation. This strength phase focuses on eccentric loading during the squat to build the foundation for future power development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fa30ea3-4ebb-4245-964c-02a53998d884)
- [Video: This is neural fatigue, not just muscle soreness. Training in-season with heavy deadlifts requires a deep understanding of volume, intensity, and fatigue management to maintain strength without compromising performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de081238-158d-477b-bff7-9e90e8ed7668)
- [Video: The undulation method allows for multiple performance peaks throughout the year. By varying the intensity of lifts like this heavy trap bar deadlift, we reduce injury risk and improve the rate of force development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25acf0a7-7593-4fd2-aba6-850d41589596)
- [Video: Quarter squats allow for supra-maximal loading to target specific joint angles relevant to athletic movements. Being coachable and adaptable is key to progressing through these advanced methods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6fa1bf81-3a55-486b-aec9-b47891b4c789)
- [Video: Hustle makes you grow. This superset combines a kneeling dumbbell press for upper body strength with pull-ups for back and grip strength, building a well-rounded, powerful physique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/996fab7c-9ed1-4963-a438-8451929b33b3)
- [Video: Now it's time for potentiation work. This involves using a heavy lift, like this back squat, to excite the nervous system immediately before an explosive movement, enhancing power output.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1af24fb7-7eec-4cb9-8d3c-73574650ac6b)
- [Video: I am a believer in the basics. Absolute strength, built with exercises like this 170 kg squat, is what underpins all advanced techniques. You must have force-producing abilities to be a successful athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44e40f79-72ec-4d21-b241-4e4c1117180d)
- [Video: This is the first phase of a strength block: eccentric overloading. An athlete can't produce more force than they can absorb, so we start by building the body's braking system with slow, controlled squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53c55435-0c08-4ba3-8934-5bfb9421c808)
- [Video: I am disciplined, not motivated. That discipline is what allows an athlete to perform a heavy hip thrust followed by a single-leg Romanian deadlift, focusing on both power and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1268af97-5544-4ada-beb9-ef4e13f85ae3)
- [Video: Absolute strength has a role in building athleticism. A good coach understands how to use heavy lifts like this front squat with chains to create positive adaptations without falling for useless training fads.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f50f125-66a9-4b91-b865-16c447d40e28)
- [Video: Lift, jump, and run. It's a simple magic formula. Here, an athlete combines a heavy trap bar deadlift with explosive jumps to build a complete athletic profile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/afccb031-c8c8-4148-ae9e-15fc33d108c3)
- [Video: This is a demonstration of a full-body strength workout. An athlete performs a Bulgarian split squat for single-leg strength, followed by kettlebell swings for explosive hip power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74c189c7-688a-4212-80b7-08de9186f9d0)
- [Video: This single-leg Romanian deadlift is a key exercise for developing hamstring strength, hip stability, and balance, all of which are crucial for athletic performance and injury prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2373395-fc1a-45ba-b4a6-8d18836f074e)
- [Video: This workout combines isometric strength holds with short and long contact time plyometrics. Here, an athlete performs a weighted Bulgarian split squat, a foundational exercise for building single-leg power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/efabfca1-a209-484c-b08d-c10c478acafd)
- [Video: This athlete is performing a single-leg Romanian deadlift, a key accessory movement for strengthening the posterior chain and improving stability through the hip.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c459fafd-1798-49b6-9b54-fcba4b81d085)
- [Video: Speed session in progress. This athlete performs an assisted jump to improve rate of force development, followed by a Bulgarian split squat to build single-leg strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/063a5269-0c7f-4804-ac70-4c03823dbc71)
- [Video: A heavy back squat is a staple in my programs. It's a fundamental tool for building the raw strength needed to excel in any sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12887af1-f124-45e1-bcfa-6af665c574fc)
- [Video: This heel-raised Bulgarian split squat is an accessory exercise designed to target the quads and improve stability in the ankle and knee joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea05194a-94e5-4d1d-8679-2fe262e86711)
- [Video: This is the first phase of a strength block, focusing on slow eccentric movements. Here, a female golfer performs a weighted push-up and a Bulgarian split squat to build foundational strength and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5a3158e-994f-4f87-b227-6e6c4891693e)
- [Video: Stress is the most misunderstood concept by coaches. A 100kg front squat with a slow eccentric focus is a specific stress applied to create a specific adaptation in my first block of periodization.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bb2c43e-3f6e-450b-a514-68264912fae7)
- [Video: This complex combines an intensive plyometric drop jump with a high force output exercise like the trap bar deadlift. This post-activation potentiation is a powerful tool for developing explosive strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/576911f9-7070-4d6b-96c4-b583765b8ced)
- [Video: A good morning exercise with a barbell. This movement is excellent for strengthening the entire posterior chain, including the hamstrings, glutes, and lower back, which is vital for powerful athletic movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8159fea4-a1b5-45ca-8a09-b8743ced1530)
- [Video: The king is back with heavy lifts. A single-leg Romanian deadlift with 70 kg demonstrates an advanced level of strength, balance, and control, focusing on the hamstring and glute of the standing leg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f206f73-38e6-412d-a0fc-ad5b8ca58b79)
- [Video: After a deload month, we are back to building. Starting with a 140 kg back squat, the goal is to break the 170 kg plateau by systematically increasing intensity and volume.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32998165-8126-4819-ae99-adc29f4a12c9)
- [Video: This workout combines a heavy hip thrust for glute and hamstring strength with a challenging hip flexion and core stability exercise using a Swiss ball.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e82449f-c594-4ed3-84c4-76f284d707eb)
- [Video: Consistency and intensity matter. This young cricketer is showing both with a heavy trap bar deadlift, building the foundational strength that will translate to more power on the field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/932aae51-7237-4704-b5ce-3398333a82fc)

### [Explosive Power & Plyometrics](https://mytribe.in/shaktiss_/strength-conditioning/explosive-power-plyometrics)

- [Video: As a coach, you need to understand progressive overload. Stress is the only way to grow. Here, an athlete performs a weighted box jump, a key exercise for developing lower body explosive power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f21e390c-4d79-496f-988c-60ab90f58ed9)
- [Video: Getting better with springy feet. This sequence of jumps is designed to improve the stretch-shortening cycle, making the athlete more elastic and reactive off the ground.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/039f0239-7773-4086-8a57-dce1ff0ec090)
- [Video: This is intensive plyometric work. A drop jump immediately followed by a box jump trains the body to handle high impact forces and rapidly produce explosive power. How you handle force and how quickly you produce it both matter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df1accfd-0503-4099-954c-4869e6474bfa)
- [Video: Plyometrics work on tendon extensibility, not just stiffness. This outdoor jump session is designed to build the elastic qualities that make an athlete explosive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5cd4941-64da-422e-bb7e-c9e30f0d2b25)
- [Video: This power complex combines kettlebell swings for hip power with weighted squat jumps for vertical force production. It's a potent mix for developing an explosive lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/affe2752-edb8-4bd0-8cf0-ff46ce29d2c3)
- [Video: A program must have variability because power is plane and direction specific. This female cricketer is performing single-leg bounds and rotational medicine ball throws to develop power in multiple dimensions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ace8d3ff-a6cd-4512-a058-6c9dddd073c6)
- [Video: Many coaches don't understand that bat speed comes from pre-tensioning muscles, not just "core work". We use co-contraction training and explosive medicine ball throws to teach athletes how to create and release tension effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dddfcbd9-604b-44bd-a4b7-1698c546727e)
- [Video: The greater the difficulty, the more glory in surmounting it. This complex pairs a heavy sled push for acceleration strength with a rotational medicine ball throw for explosive power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16fa6d1c-7547-478b-9dfe-578beaa181b2)
- [Video: Sprinting drills must include chaos, contextual pushing, and proper shin angles. This athlete is working on explosive starts and multi-directional jumps to build a more robust and adaptable speed profile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb1d39fa-28d5-467d-b10a-5d1ee2ea822f)
- [Video: This is theme-based programming for top velocity. We combine overcoming isometric calf holds with single-leg hops, short contact plyometrics, and straight leg bounds to target every component of speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08ab3aff-f903-461b-ac92-d7f64abd0505)
- [Video: My goal is to make athletes stronger, twitchy, coordinated, and elastic. This is achieved through exercises like barbell rotational work and depth jumps, not by making them bigger and more injury-prone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6238eccc-f610-4596-9775-a838e856fb80)
- [Video: A good body shape doesn't equal athletic strength. Athletic training is about including different variables of the sport, like these rotational and jumping exercises, to improve force application in specific positions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7eea88fa-704e-45d9-b4bb-a6fc8843b5d2)
- [Video: Those who say heavy lifting is dangerous are living in the past. When combined with plyometrics like this box jump, it's one of the best ways to develop athleticism and prevent injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea9781f1-ae1f-4e4a-9a3a-da10a2f83c54)
- [Video: The kettlebell swing is a staple in my programming. It teaches the hip hinge pattern, develops explosive power endurance, and trains the body to relax and contract rapidly, which is key for rotational sports like golf and tennis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fe29e6d-adcf-438c-a736-04fe34dcf1ec)
- [Video: Influencers don't understand force and velocity. Real athletic development comes from combining strength work like the Romanian deadlift with explosive plyometrics like this depth jump.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e44a2d8-0477-4b96-9b25-6d94485b29f5)
- [Video: We will either find a way or make one. This complex pairs a challenging ab wheel rollout for core strength with a depth jump from a 60cm box for maximal explosive power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/235760ec-3184-4233-9df0-ad596b932ca7)
- [Video: Different age groups, different profiles, but the same goal: be ultra. This sequence shows a youth athlete working on boxing footwork and an adult performing a box jump, both building their athleticism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c11b03af-2264-40e9-a8ea-e5d846a722a2)
- [Video: In learning you will teach, and in teaching you will learn. This athlete performs a heavy back squat followed by an explosive split-leg jump, demonstrating the powerful combination of strength and plyometrics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d63a2d3-2fa7-4054-939a-e58d4dfdb3a4)
- [Video: Medicine balls are an amazing tool if you utilize them correctly. Here we are using them for rotational power throws and core stability work to build a more resilient and powerful athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33810a8d-a327-449f-a81f-d752189f7851)
- [Video: I use medicine ball throws to create specific position awareness for rotational athletes. This shot put-style throw helps improve torque-producing abilities by teaching the feeling of length and tension through the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d34b888b-7180-44d4-bb57-09d0233e9b7b)
- [Video: A program without a theme is like driving without a destination. This acceleration-themed workout includes ankle hops, squatty runs, and deadlifts to improve every phase of sprinting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e12d83b-ac14-44af-ae95-949917041109)
- [Video: This is a full-spectrum power workout. It starts with extensive plyometrics for movement prep, moves to yielding isometrics for deceleration, then intensive plyometrics for RFD, and finishes with oscillatory isometrics for force application.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e721d40-b666-415c-8456-8730839d036d)
- [Video: Creating an environment for learning. This workout includes hurdle hops and depth jumps, designed to challenge the athlete's coordination and reactive ability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f0dc19c-2c0a-4047-941d-208c54727181)
- [Video: Fast athletes are strong, elastic, twitchy, and coordinated. They are not overly flexible or just big. This is developed through a combination of strength work and explosive exercises like medicine ball slams and weighted ring rows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee20b7f9-8c50-4c59-8543-d369b74cf72c)
- [Video: This is a full-body power and injury prevention workout. It combines plyometric jumps with a "tantrum" exercise on a Swiss ball, designed to make athletes bulletproof by improving their ability to handle chaotic forces.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d490010-8e45-49c0-811a-3baeae518d1a)
- [Video: Be consistent. This simple workout of overhead sandbag carries and kettlebell swings builds core stability, grip strength, and explosive hip power, all essential for athletic performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f2c704a-6948-450f-ae83-84c96569ad00)
- [Video: A program with everything in it leads to no adaptation. My programs have a common theme, like this session focused on explosive power through jumps and plyometric push-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6bd0435-0b72-4310-8ead-b9228eba1e06)
- [Video: Measuring what matters. For this fast bowler, we are determining arm speed, force-velocity profiles, and reactive strength index using tools like the radar gun and plyometric drills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f457639-814a-4ea7-9f0a-7d22753cea1f)
- [Video: Age is just a number when discipline is the key. The CEO of the Golf Foundation, in his 50s, performs outdoor plyometric jumps and indoor strength work, proving that a good program works for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23bedfdb-70c9-4dbd-9c4d-fb4666669cff)
- [Video: A-skips and B-skips lack the horizontal orientation and chaos of real sprinting. I prefer drills like these explosive bounds that more closely mimic the demands of running at top speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f45b37b6-974b-408f-a18f-d0e31bc24238)
- [Video: I choose this over popular weightlifting exercises. This complex combines explosive push-ups with bounds to develop raw, athletic power without the technical demands of Olympic lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7188c059-b1f1-4179-9277-116a91aba5c7)
- [Video: This is a strength-speed session for a youth cricketer. It combines rotational medicine ball throws with agility ladder drills on the field to build sport-specific power and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68f58a54-9b7e-4648-8c58-8ba06d03265d)
- [Video: I use different types of plyometrics to develop specific qualities. This session includes potentiation jumps, eccentric-focused jumps, and short-contact jumps to build a complete explosive profile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77161b51-ec43-46a0-afcd-25da10d414e5)
- [Video: Unleashing athleticism, work in progress. This female client is performing kettlebell swings and balance drills to improve her power, coordination, and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70cf1b66-5145-460b-a7a5-6dcb0c6b8cb3)
- [Video: The big talent is persistence. This youth swimmer is building explosive power with dumbbell presses and medicine ball sit-up throws, developing the strength needed to be faster in the pool.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08dc011e-eef2-4031-8656-a43f792b014b)
- [Video: Don't confuse the nervous system. We improve one physiological quality at a time. This session is focused on explosive power, using hurdle jumps to train the body's eccentric, isometric, and concentric capabilities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/434e6722-3d48-42aa-9820-5739d476818a)
- [Video: Me in my zone. This is a snapshot of a typical training day, combining sprinting drills with dumbbell Romanian deadlifts to build both speed and posterior chain strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0f003b0-de64-4e6d-9dc8-8e96e356c7b0)
- [Video: Another day in the office. This workout combines unstable surface balance work with heavy front squats, challenging the athlete's stability and strength simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dec59071-356f-4903-a181-bf5073911edb)
- [Video: Understand the undulation effect of training variables. A well-designed program cycles through strength, strength-speed, and speed phases, using exercises like these jumps to keep the athlete feeling springy and avoid injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/677c40ae-b444-4dc6-b7f4-c522134a3fc5)
- [Video: I never believe in plan B. The idea is always to dominate. This is achieved through relentless training that combines heavy lifting like the trap bar deadlift with explosive plyometrics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c546159f-f506-4581-916c-7a776e96c926)
- [Video: A glimpse of my 2023 health goals. It was about discipline, not motivation. This included kettlebell swings and box jumps, fundamental exercises for maintaining power and athleticism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a94dd1f-9bcb-4b34-8d2d-e0f9732bcdaa)
- ![One step at a time. This image of a single-leg bound captures the essence of my training programs: progressive, powerful, and focused on building functional athletic ability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0dee755f-ff25-49a1-9a67-d85684c580fd)
- [Video: The depth jump is getting bigger. The simple formula is that the body can't generate more force than it can absorb maximally. This exercise trains both sides of that equation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f7596c9-7a70-4dc6-ad59-8feab250fa42)
- [Video: Explosive athletes have elasticity, not flexibility. Yoga is not the answer for high-speed movements. We train elasticity with drills like these repeated pogos to improve how muscles behave at speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa35dac3-7027-4e9d-8197-46dc657912c7)
- [Video: Short contact plyometrics are a staple in my programs. Pogo jumps, performed barefoot, improve ground contact time and maximize the pre-tensioning of the fascial system. You can't run a Ferrari on Maruti tires.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0d43f9e-76ff-4820-89b8-0655de972997)
- [Video: Highlights from a high-performance class for youth athletes. This includes extensive plyometrics like dumbbell jumps, running technique drills, and rotational power work to build a complete athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07c7b573-eadd-4e24-a1e9-b9b9a0befa63)
- [Video: Believe in the process. This hard-working youth fast bowler is developing power and sprinting mechanics through a combination of medicine ball throws and wicket runs on the field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/498c1306-2d76-44d5-8d27-328c12799739)
- [Video: This youth cricketer shows great improvement in athleticism by combining heavy trap bar deadlifts with explosive box jumps. This is how we build real-world power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af95de7f-f1f9-4366-919a-27ce68458a0c)
- [Video: This speed program for a youth athlete includes extensive plyometrics like weighted jumps to develop shin angle, triple extension, and a powerful knee drive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86ad889f-5ed4-47b8-9d75-1d27b71ce2ba)
- [Video: When someone asks me how to become explosive, the answer is simple: train fast to become fast. This youth athlete is working on explosive power with medicine ball slams and plyometric drills.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74a549c7-a6ae-4110-b318-a80d84887e8f)
- [Video: The body can't generate more force than it can absorb. This upper body power workout uses drop push-ups to train the eccentric phase of movement, teaching the athlete to absorb energy effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82b65f3a-8da3-43e0-8e70-8b17b7541749)
- [Video: Back with some serious training. This complex pairs a heavy front squat with a powerful box jump, using post-activation potentiation to maximize explosive output.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0447cef4-c778-4c9c-8f7e-2cb3c07e3f95)
- [Video: This is shock training. In every sport, an athlete must create a movement and then control it. This complex of split jumps and depth jumps trains exactly that.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17c41440-5902-402f-a39f-85cfdde9a0d1)
- [Video: This is shock training. A depth jump is a powerful tool for improving reactive strength and the body's ability to handle high-impact forces.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4acfa7a-ab22-4b95-9904-82b0dcda21b1)
- [Video: This is power work in all three planes of motion: sagittal (kettlebell swings), frontal (lateral throws), and transverse (rotational throws). This is a common element lacking in most programs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fe3d8de-da3d-4284-8c72-a60fc5fab32d)
- [Video: This power complex combines kettlebell swings for hip extension power with weighted squat jumps for vertical force production, a key pairing for developing an explosive lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a480dfe4-3d3f-4e4a-96ba-8439cc476d17)
- [Video: This power session combines A-skips for movement mechanics with explosive jumps, building a foundation of coordination and reactive strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5f1d650a-ea80-4dca-821e-86d8d221db1d)
- [Video: A 36kg kettlebell swing. The goal is not just to move the weight, but to feel the difference in speed and power generated from the hips. We are loading the hip extension pattern every week.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04336a00-bc12-46f6-9d79-f250a7b46072)
- [Video: The medicine ball overhead throw with trunk extension and flexion is a key exercise for fast bowlers. It mimics the movement pattern of bowling and is a key performance indicator for velocity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45dbce33-a0e0-43bb-a2a1-40414aedd5d6)
- [Video: A 36kg kettlebell swing. We are progressively loading the hip extension pattern every week to build more explosive power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dca48669-5460-4548-b8ec-3ff5c3a799bb)

### [Advanced Isometrics & Injury Prevention](https://mytribe.in/shaktiss_/strength-conditioning/advanced-isometrics-injury-prevention)

- [Video: Yielding isometrics are a critical part of my strength cycle. Holding a heavy Bulgarian split squat teaches the nervous system to handle high forces and is crucial for developing maximum strength and deceleration ability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7f8c2a8-7f75-4b98-92a8-524887efaaa7)
- [Video: This is overcoming isometric work in a split squat position. By pushing against an immovable bar, the athlete can achieve maximum motor unit recruitment, a key stimulus for getting stronger and faster.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b844314-b8fa-42b3-8a38-77b9475b9883)
- [Video: Yielding isometric work holding 10 seconds for 3 sets. The most neglected part of training is the foot. Proper foot function is essential for utilizing the stretch-shortening cycle and storing elastic energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fc73857-320b-43c0-8622-f6727f405a62)
- [Video: This workout combines a challenging split squat for unilateral strength with a core stability exercise using a medicine ball on a Swiss ball. This is how we build athletes who are both powerful and coachable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b338b706-7111-48d7-bb98-d1722110c0e8)
- [Video: This workout includes an overcoming isometric single-arm press and a weighted posterior chain exercise. These drills build specific strength and stability. Chalta rah, rukiyo mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/31eba85b-9c8b-4fa0-9a69-3cfa68e7c8b9)
- [Video: A functional rib cage is key for rotational athletes, more so than the thoracic spine that physiotherapists always talk about. We use rotational drills and multi-planar movements to keep the rib cage mobile and prevent overtraining-induced compression.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34eeca14-6655-43d0-a111-93cd1c0775e8)
- [Video: Different variables lead to different adaptations. This workout combines overcoming isometrics for motor unit recruitment, box jumps for rate of recruitment, and yielding isometrics for improving braking forces.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/473023e8-3236-466f-ae1f-026b19cdcb85)
- [Video: The isometric mid-thigh pull is a great method to measure the absolute strength of the lower body. It's especially useful for youth athletes where form with heavy loads is a concern, and for in-season athletes to monitor strength levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5278e45d-ee41-4381-a36b-c555e3df1e71)
- [Video: This workout combines high force producing capabilities with rate of force applying capabilities. An athlete performs a weighted push-up for strength and a resisted push-up for explosive power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a34094de-121d-441a-8981-601e4db6d262)
- [Video: Shoulder health work before the main lift. This routine includes shoulder stabilizer activation and multi-planar scapula work to prepare the joint for heavy loads and prevent injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25f8c725-bb56-4566-8bea-6fa3218bd040)
- [Video: The Zercher curl is a superior exercise for building maximal strength in the hamstrings. Strong hamstrings are crucial for posture, fast leg recovery in sprinting, and decelerating the shin to prevent injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5fc42df9-dd84-40f5-84bb-9a0f622ba13e)
- [Video: The only focus is to improve myself. This workout combines a back extension for posterior chain strength with a challenging hanging core exercise using a stability ball.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/573cb70a-c1c7-4df6-a0d5-77841cda1894)
- [Video: This workout focuses on total hip mobility and strength. It includes drills for hip rotation, extension, loading, and flexion, all critical components for a powerful and healthy athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/638cea67-976c-451c-91c8-a4268b18c319)
- ![This is activation work before heavy lifting. This single-leg glute bridge variation ensures the correct muscles are firing before we load the system with heavy weights, improving performance and reducing injury risk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3343844-8c27-415c-89db-1fc47e862c62)
- [Video: I am not just here to teach the game; I am here to nurture character and resilience. This workout includes challenging accessory work like Nordic hamstring curls and cable push-downs to build a robust athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb8d03f5-fac5-422a-a7de-26893f614bd8)
- [Video: This is an eccentric anti-extension core exercise. By training the hip flexors at their end range, we teach the athlete to maintain a stable pelvis, which is the true measure of core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb34d652-7ea5-4767-9b15-18cd726848b7)
- [Video: This athlete is working on balance and proprioception by performing single-leg drills on an unstable foam roller, a key component of injury prevention and improving body awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44bea88a-bd7c-48a2-a328-09b5b290ab5a)
- [Video: This complex pairs a heavy trap bar deadlift with a "tantrum" exercise on a Swiss ball. This combination builds raw strength and the ability to control the body through chaotic, unpredictable movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7187676f-a9b1-4e9a-bef4-504b74e33df2)
- [Video: The good news is you're the pilot. This athlete is taking control of his performance with kneeling cable push-downs, an exercise that builds core stability and anti-rotation strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd7fd452-6395-4916-af84-3fe01f61f4d8)
- [Video: This is off-season work for swimmers. We are using short-duration isometric holds and scapular stability exercises to build the foundational strength and control needed for a powerful stroke.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce66cb92-824e-46a6-9dc6-adf81e9682c4)
- [Video: This is scapula work. For overhead athletes like swimmers, ensuring the scapula can move freely and is well-stabilized is critical for shoulder health and performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5d3d03e-0835-471a-9c34-9b67c2df76c2)
- [Video: This is an eccentric overload push-up with 15kg of added weight, part of a complex for a national-level swimmer. Building upper body strength and power is essential for a faster, more efficient stroke.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6661d4eb-937d-44c3-9b59-68ae76f78331)
- [Video: This is a medicine ball chest pass, part of an upper body power complex for a swimmer. This exercise develops the explosive strength needed to pull through the water with more force.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5832266-c5ae-4c7c-b9ae-e339f6776559)
- [Video: This is an assisted plyometric push-up. By using a resistance band, we can increase the speed of the movement and train the rate of force development in the upper body, which is crucial for swimmers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f5c66e9-383e-4e6b-af88-547d98fb4248)
- [Video: This is a plyometric push-up off plates. It's an advanced drill that trains the upper body's ability to absorb and rapidly produce force, a key quality for powerful athletes like swimmers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25ba1ef8-f35c-4362-be05-ba3a8957bf60)
- [Video: Knees over toes is not a mistake; it's a requirement for athletic deceleration. We use exercises that build high eccentric strength to improve an athlete's braking capacity and prevent injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7e05c10c-2305-454c-82e4-c428f703189b)
- [Video: This is off-season work for swimmers. We are using isometric holds with a medicine ball between the knees to improve core tension and adductor strength, which are vital for a powerful kick.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edb7ab6d-8875-460d-907a-e900d6b985bb)
- [Video: This is the second phase of periodization for swimmers, working on the rate of force development (RFD). This includes plyometric push-ups and other explosive upper body movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d28d6692-e15e-4720-bd43-0ea4503e9770)
- [Video: For overhead athletes, the capacity to dissociate the shoulder joint from the scapula is critical. We use exercises like the alternating dumbbell press to improve this function and prevent common shoulder injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0150e1c6-265e-42d3-a543-8f528853d097)
- [Video: Following the sissy squat trend, but with a purpose. This exercise is excellent for developing quadriceps strength and mobility in the ankle and knee, contributing to better deceleration capabilities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c79ca4c6-29bd-4492-b5b8-64ff954e23fc)
- [Video: Training the basic function of the foot is critical. This low-level plyometric work teaches the foot to store and release elastic energy by moving through eversion on landing and inversion on takeoff. You can't run a Ferrari on a flat tire.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7645382-7224-469d-90be-ab2c0aa24991)
- [Video: Getting stronger every day with the Zercher curl for hamstrings. This is a superior exercise for building eccentric strength in the posterior chain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a541b1a-a312-48a8-94a9-189698697506)

### [Sport-Specific Development](https://mytribe.in/shaktiss_/strength-conditioning/sport-specific-development)

- [Video: I am incredibly thankful for the opportunity to work with the Bhojpuri Dabanggs CCL team. While it was not the season we expected, I acknowledge every team member's effort and dedication. There is always more to learn and improve.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9da2288d-ad6c-48be-90f6-b269361f6f51)
- ![These two junior swimmers, Nishant and Suhani, give me goosebumps with their dedication and integrity. They recently qualified for the senior nationals because they possess the human qualities that make athletes great, not just talent.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/872ee1a5-34a1-41b7-b301-db1bcdb768b2)
- [Video: This is our youth training program at the cricket academy. We believe in building a strong foundation through a tribe that supports and pushes each other.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ca3eddf-ca92-4a1b-a5dd-a68a89a8b580)
- [Video: For running, a flexed ankle is a key attractor of speed. I always start my assessment with how an athlete's foot interacts with the ground. A stiffer ankle and foot lead to faster amortization rates.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/432d9635-59e9-4450-99c2-2cbd1beb4b4b)
- [Video: The key to good programming is using different variables. This is volume work for fast bowlers at 70% intensity at the end of the week to build capacity without excessive neural fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07cf3c92-7f17-4700-9b60-8c2cb520b99e)
- [Video: Train bowlers to run faster. A faster run-up creates more momentum, which is critical for increasing ball velocity. We use resisted sprints and other drills to improve acceleration and top speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8aca1e57-590b-44ac-a3a8-53655d2e96dc)
- [Video: Disability need not be an obstacle to success. This para-swimmer is proof that with dedication, anyone can achieve their goals. Here he is performing a heavy trap bar deadlift to build total body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/51d2f965-c3f4-41db-b4be-a65e404c66bb)
- [Video: This young cricketer is growing every day. His workout includes overhead carries for core stability and split squats for unilateral leg strength, building a robust foundation for his sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d310002a-9e0a-412d-b639-9963421dddfb)
- [Video: When it comes to acceleration, it's about applying force into the ground at the right time and in the right direction. We use sled pushes to teach athletes the correct shin angle for producing horizontal force.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9aca633-26c4-4325-af75-521369690aa8)

### [My Coaching Philosophy](https://mytribe.in/shaktiss_/strength-conditioning/my-coaching-philosophy)

- ![Make muscles, get stronger, transform your fitness game. I offer free trials for those who are serious about getting in shape and training like an athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3b06a98-9541-410e-856b-9d4468cc0f4a)
- [Video: It's time to change. Complete your athleticism goals for 2024 with my guided programs, which include assessment, load management, sensory learning, and a focus on longevity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a07cb51-6133-47a9-b1b1-bce0bdb43f94)
- ![Embrace strength, embrace Shaktiss. I'm not just about fitness; I'm about transformation. Join my community of athletes and fitness enthusiasts committed to empowering each other through strength workouts and holistic fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1b02da7-b2f4-4759-995f-0902b49bee94)
- ![It's never too late. Now's the right time. Finish the year strong. As the captain of this Performance Center, I orchestrate strength, agility, and unwavering commitment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7693cae-f9d8-4d39-8caa-345b5e98106c)
- ![Start today. Get in shape. Exceed yourself. As a performance coach, I am here to help you transform your body and transcend your limits. Every rep is a step towards your strongest self.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c2e0823-a162-454d-9328-76647c1799dd)
- ![I guide individuals towards strength and resilience. As a coach, I inspire progress and foster a community that thrives on the journey of strength training. Join me in the pursuit of fitness excellence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcecc922-79f1-41b6-8275-f985e1a9b144)
- ![It's time to change. As a coach, I've witnessed the power of resilience and self-belief. My role is not just to instruct but to inspire and empower you on your fitness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e8e3905-e6c6-4244-a92f-fe930310823f)
- ![Be strong. Be training. I focus on empowering athletes and fitness enthusiasts to push their limits and achieve success through dedicated, intelligent training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/980cff50-faa2-4d05-a7af-fa546e54246a)

## Meet your expert

[Shakti](https://mytribe.in/shaktiss_)

### My story

I’m Shakti, BOSS athlete, husband, son. For me, discipline is everything, not just motivation. Chalta rah, rukiyo mat (just keep going, don’t stop). I don’t do plan B, only domination. I’m called Guru of the Game in Purani Dilli, so I take this game real serious. My 2025 goal? Stronger, more elastic, more healthy—not just fit or muscular. Hustle, learn, teach, repeat.

### My work

- **Performance Coaching for Athletes**: I coach sprinting, strength, and athleticism for cricket, golf, and more. Youth, pros, even 50+ folks.
- **No Fads, Only Science**: My programs use sprint physics training, biomechanics, and physiology. No random drills, just what works.
- **Building Real Athletes**: We focus on plyometric adaptation, coordination, and elastic strength. Not your typical gym stuff.
- **Smart, Measured Training**: Heavy lifting isn’t bad if you know how. We track reactive strength drills, force, speed, and adapt smart.

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## Book

To book Shakti, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Strength%20%26%20Conditioning%20by%20Shakti.)