The Science of Strength & Conditioning
Stop guessing in the gym. I use biomechanics and real-time data to build programs that translate directly to your performance on the court or the field.
This graphic introduces the concept of periodization, a structured approach to training that is essential for long-term athletic development and peaking at the right time.
An explanation of Linear Periodization, a model I use for novice lifters or athletes preparing for a specific peak event. It systematically builds foundational strength by increasing intensity while decreasing volume over time.
A look at Undulating Periodization, which varies training focus within the week. This model is highly effective for team sport athletes who need to maintain multiple physical qualities throughout a long season.
An overview of Conjugate Periodization, a method for training multiple qualities like max effort and dynamic effort concurrently. I use this for advanced athletes who require year-round readiness.
This slide details Block Periodization, where training is segmented into focused blocks. This is ideal for elite athletes preparing for a major competition, moving from building a base to realizing peak performance.
Understanding why structured variation is crucial. This explains how periodization drives specific adaptations in neuromuscular efficiency, metabolic conditioning, and structural integrity like tendon stiffness.
A biomechanical comparison of the front squat versus the back squat. The choice of exercise is deliberate, as each squat variation targets different muscle groups and force vectors relevant to different athletic actions.
About this collection
Most training plans are just random sets and reps, but I use Velocity-Based Training (VBT) with sensors that track exactly how fast you move the bar. If your bar speed drops, we adjust the load immediately. This data-driven approach keeps you performing at your peak without burning out or training through unnecessary fatigue.
My philosophy is built on principles, not trends. Whether you are an athlete in a velocity-dominant sport like cricket or a force-dominant sport like wrestling, your body needs a specific stimulus to adapt. I use periodization models—including linear, undulating, and block structures—to ensure your training aligns with your competitive calendar.
We look at the biomechanics of every movement. For example, if we are analyzing your squat, we look at the force vector and your specific limb proportions to decide whether a front squat or back squat will give you the best transfer to your sport. We do not just lift to look good; we lift to improve neuromuscular efficiency, increase tendon stiffness, and maximize your rate of force development.
My programs are designed for athletes who want to understand the 'why' behind their training. You will learn to track your progress through objective metrics, using tools like barbell velocity tracking and video analysis of your lifting technique. This removes the guesswork from your development. I provide a range of options, from detailed remote programming via app to 1-on-1 coaching at professional facilities in Bengaluru. If you are stuck at a plateau or just starting your journey, we can build a path that is rooted in evidence.
Snehit Rai
I was a basketball player before I ever started coaching, so I know exactly what it feels like to grind for performance. I spend my time geeking out over biomechanics and sport science because I want my athletes to have an edge that isn't just based on luck. If you are ready to stop chasing trends and start training with a purpose, let's talk.
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