Movement inc is one of the best equipped strength and conditioning facilities in India. You can find barbells, trapbars, dumbbells, squat racks, lever squat, glute hams among 62 pieces of equipment designed in-house and hand crafted in Madras.
The program is designed for everyone, age no-bar, from folks who have never set foot in a gym or touched a weight through to experienced trainees who have lifting experience.
Our training facility isn’t open all day.
We are open for what we call peak demand hours. Much like pubs and restaurants, we are open for business for a few hours in the morning, an hour in the afternoon and a couple of hours in the evening. We choose to not to remain open all-day.
This choice is based on a few factors:
1. Majority of our clients will to choose to train either in the morning or evening. A few show up in our packed 11 am batch. It makes no sense to me to have our facility open all day to have a few folks amble in at 10.10 am etc or 2 in the afternoon.
2. Coaching is a mentally intensive endeavour. I would rather me and the other coaches concentrate our efforts in three quality hours of coaching rather than diffuse our focus across several hours through the day.
3. Work gets done. There’s a tempo to the training hour. Having a fixed number of people show and train in a planned manner over the hour gets a lot of work done systematically.
4. Communities get built when people train together.
5. Carefully planned work and rest. No time wasted. Lots of rapport built.
6. No-one works in our gym unsupervised. For many reasons including safety, our love of equipment and ensuring people get work done well, we choose to not have unsupervised sessions in our gym.
7. Having people commit to show up at a specific time and for an hour improves adherence.
Timings:
Mondays, Wednesdays, Fridays: 6am, 7am, 8 am, 11 am, 6:30pm, 7:30pm
Tuesdays, Thursdays, Saturdays: 5:00 am, 6:00 am, 7:00 am, 8:00 am
How our in-person service works
1. You train with us 3 hours a week in one of our ten batches.
2. Each batch has two coaches with a maximum of 14-15 trainees.
3. When you choose to join us, a coach will be assigned to teach you how to perform all the moves in the program safely.
4. A coach is always watching you train to provide you with pointed feedback to make your training session more productive.
5. You have access to plenty of barbells, dumbbells, t-bells and other carefully crafted tools.
How to sign up for our in-person service
Call us on +919840424684 to schedule an assessment at our space.
A coach will get a basic sense of how you move and you get to have a chat with them about how our service works.
If you choose to sign up, the fee is Rs 7250 for a month. We do not offer longer memberships.
An ever deeper dive
For our in person service, we like to get 3 hours a week of strength training. We recommend active recovery like walking, jogging, jump rope or some light mobility work on the days off. The three days feature a lot of compound movements sprinkled with conditioning and mobility work.
IN PERSON CHOICES
Our in person programming is handled by me (during 5 am, 6 am and 11 am). And the other coaches during the other hours.
Every coach might have a slight twist to the program and have preferred moves or things they are trying out.
For example, right now i am using neck planks twice a week in person and four times a week online. But broadly for our in person service, i gun for 9-12 sets of squatting a week(single, double and reverse Nordic’s or sissy’s). 6-8 sets of hamstring dominant work. We use glute hams, sumo squats and deadlifts. 10-12 sets of pushes in the form of pressing, pushing, raises or dips. Same for pulling between cable work, rows and pull ups.
There’s all messy movement like carries, hip flows, spinal rotation, lateral flexion, side bends, hip rotation, shoulder rotation, throws, stairs, airbikes, brachiation, jumps, sled pushes etc.
These patterns matter since they ensure every joint and muscle group gets a good dose of usage.
We frame it as circuits, one move at a time or conditioning circuits. As long as we hit a reasonable intensity and/or volume of work done, i am agnostic to the framing of the routine. We don’t really worry about week on week progressive overloads. We look at numbers every 6-8 weeks to see if there is adequate improvement. I also like to look at improvements in stability, range of motion and movement quality (subjective) and the relative ease with which the workout or move is performed.
We have a template to ensure clients reach these targets. The template accounts for broad movement categories.
What exercises are actually performed is tailored down to individual client capacities, requirements, constraints and goals.
So a push can be push ups, one arm push ups, pike push ups, dips, floor presses, bench presses, landmine pressing, overhead pressing, lateral raises or sled pushes. Same goes for all the other categories. We can tailor down the exercise, volume and intensity to your capacity.
And progress it and make it harder as you get stronger and better conditioned. Squats get heavier. Single leg squats get deeper. Less assistance is used to achieve more upright single leg squats.
Basically plenty of tweaking. A sensible, pragmatic template. Lots of quality movement. And sensible programming choices that ensures no joint is left behind.