Beginners
- Do you wish to start some form of fitness regimen to improve overall health?
- Are you looking for a structured progression from regular jogging/walking?
- Do you want an outdoor routine that’s a balance of cardio, strength and overall fitness.?
Sports specific
- Are you looking to improve biomechanics, running form, range of motion, strength, agility targeting a specific sport?
- Do you want to improve performance through strength and conditioning or rehab from specific injuries?
Fitness freaks
- Are you bored of the mundane gym sessions and looking for outdoor crossfit training?
- Are you looking for a good balance between strength, flexibility and cardio routines?
- Do you wish to improve your core stabilization and strength?
Training methodology
We strongly believe that fitness is not just about building muscles or losing weight. The emphasis of an ideal fitness program should be on:
- building muscle, respiratory, and cardiovascular endurance,
- targeting optimum joint mobility to enable full range of motion,
- developing agility
- maintaining ideal body composition.
TAB's fitness program utilizes body-weight strength exercises, resistance training using medicine ball, resistance bands, kettlebell, dumbells, barbells, plyometrics, interval training and strength endurance circuits.
Training Structure
Pre stretch
The first thing stretching does is increase the blood flow to your muscles to prepare them for strenuous activity.
Stretching in the proper way will loosen your muscles and tendons for better flexibility and range of motion during your workouts.
Warm up/Cardio
Warming up helps get the body ready for aerobic activity. A warmup slowly warms up the cardiovascular system and increases blood flow to muscles. A good warmup lowers muscle soreness and lessens injury risk.
A brisk walk or a slow jog is an ideal warmup.
Functional routines
Functional training is based on movement patterns, not isolated muscle actions. Human movement can be organized into specific patterns, specifically, the hinge, squat, lunge, push, pull and rotation.
The emphasis is on joint mobility (complete range of motion) while enhancing overall muscle coordination.
Core/Strength Conditioning
Proper strength and conditioning allow an athlete to strengthen supporting muscles, even out muscle imbalances, increase mobility, correct posture, stabilize joints, learn new movement patterns and enhance coordination and peripheral skills. Increases muscle strength and endurance.
Core routines are specifically designed for injury prevention and can improve balance, stability, and posture while enhancing athletic performance.
Body weight exercises coupled with medicine balls, resistance bands, dumbells, and other simple equipment are part of the strength and conditioning program..
Cool Down
Cooling down is often a neglected part of the training routine. Cooling down after your workout lets the heart rate and blood pressure slowly recover to pre-exercise levels. An ideal cool-down routine helps remove lactic acid from your muscles and prepare your muscles for the next time you exercise.
Deep static stretches (standing, sitting and lying down) with 20 to 30 secs hold are an integral part of our training plan.
Training centers
- Wilson College (Girgaum Chowpatty) 5:45 to 7:00 AM, MWF
- Five Gardens, Dadar/Matunga – 6:00 to 7:15 AM, MWF
- Juhu Beach (Near hotel Citizen) – 6:00 to 7:15 AM, TTS
- Dosti Flamingos (Sewri) 6:00 to 7:15 and 7:30 to 8:30 AM, TTS
- Celestial Spaces (Sewri) – 6:00 to 7:15 AM, TTS