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Strength & Conditioning

At PREHAB Strength & Conditioning, we empower individuals—athletes and non-athletes alike—to move better, train smarter, and build lasting strength for a healthier, more active life.

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Whether you're recovering from an injury, training for performance, or simply looking to build a resilient body for life, PREHAB Strength & Conditioning is your go-to destination.

MOVEMENT | STRENGTH | LONGEVITY

Fitness Group

Our Commitment

We go beyond traditional training by combining cutting-edge science and technology, personalized coaching, and a holistic approach to fitness. Our mission is simple: help you perform at your best, prevent injuries, and thrive in both sports and life.

  • Personalized Coaching: No cookie-cutter plans. Every program is customized to your strengths, weaknesses, and goals for maximum results.

  • Science-Backed Training: We integrate the latest in strength & conditioning, rehabilitation, and sports science to deliver highly effective training methods.

  • Inclusive Community: A supportive environment where everyone—athletes, weekend warriors, and fitness enthusiasts—pushes each other toward success.

  • Holistic Development: Fitness isn’t just physical. We focus on mental, emotional, and lifestyle well-being to enhance overall performance.

  • Professional Excellence: Led by expert coaches and physiotherapists, we uphold the highest standards of education, ethics, and innovation in sports health.

  • Positive Impact: We don’t just train—we transform lives. By empowering individuals to move pain-free and stronger, we build a healthier, more capable community.

What is Strength & Conditioning?

At PREHAB, we believe in a holistic approach to fitness, focusing on enhancing overall physical performance while preventing injury. Our team includes expert physiotherapists, strength and conditioning coaches, and fitness trainers, all working together to design a program tailored to your unique needs.

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1. Comprehensive Fitness Assessment

We begin with a thorough fitness assessment with help of advanced technology to understand your current physical condition, biomechanical dysfunctions, goals, and areas of improvement. This includes:

  • Strength Testing: Assessing your muscle strength and identifying any imbalances.

  • Flexibility Testing: Evaluating your range of motion to identify tightness or limitations.

  • Endurance Testing: Measuring your cardiovascular and muscular endurance.

  • Movement Analysis: Identifying faulty movement patterns that may increase injury risk or limit performance.

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2. Personalized Training Programs

After your assessment, we develop a personalized fitness plan based on your goals—whether it’s improving athletic performance, gaining strength, or enhancing overall fitness.

Key Components of Our Training Programs:​

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  • Strength & Conditioning: Designed to build muscle strength and endurance, improve power, and enhance overall athleticism. This includes:

    1. Resistance Training: Using weights, resistance bands, and bodyweight exercises to build muscle mass and improve strength.

    2. Functional Strength Training: Exercises that mimic real-life movements to improve your performance in daily activities or sports.

  • Cardio Fitness: Cardiovascular exercises aimed at improving endurance, heart health, and overall stamina.

    1. High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by rest, aimed at improving endurance and burning calories efficiently.

    2. Low-Impact Cardio: For those who need to be mindful of joint health or are recovering from injury, we offer low-impact options like swimming, cycling, and elliptical training.

  • Flexibility & Mobility Training: A focus on improving range of motion, reducing muscle tightness, and enhancing joint mobility. Flexibility training helps prevent injuries and aids in recovery after intense physical activity.

  • Core Stability Training: Core strength is essential for improving overall fitness and preventing injuries. We incorporate exercises that strengthen the abdominal, lower back, and pelvic muscles.

What is Strength & Conditioning?

Strength is your ability to produce force. Conditioning is adapting to the demands of your sport, task, or environment. Together, they build resilience, performance, and longevity. At PREHAB Strength & Conditioning, we believe strength is the foundation of all movement—whether you're an athlete, a runner, or simply navigating daily life.

Our approach is simple:

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  • Get Stronger – Build strength as the base for all performance.

  • Train Smart – Adapt training to your specific sport or lifestyle.

  • Move Better – Train the body as a system, not isolated muscles.

We don’t just train individuals—we build champions in sport and life.

Strength & Conditioning Programs

Arm Strength

Competitive Athlete

  • Runner's Strength Program

  • Sport-Specific Conditioning (Pre--- and In-Season Training)

  • Online Coaching for Remote Athletes

  • Sport-Specific S&C (Off-Season Training)

Workout at the Beach

Return-to-Sport/Life

  • Post Ligament Surgery Return (ACL, PCL, etc.) 

  • ​Post Back Injury Return

  • Post-Shoulder Surgery Return

Leg Injury

Recreational Athlete & Fitness Enthusiast

  • Fat Loss Program

  • Hypertrophy Program

  • Veteran Strength Program

  • Fit-Life Program

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Post Injury/Surgery Rehab & Return to play

Safe and efficient return to your sport and/or Life

  1. Post-Injury Return

  2. Post Surgery Return

  3. Post-Chronic Pain Return

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FOR:

  • Chronic Pain Management

  • Post-Injury Rehabilitation

  • Post-Surgery Rehabilitation

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Fat Loss Program

Better body composition, better health, and better fitness

4 weeks | 12 weeks | 6 Months | 1 Year

PROGRAM INCLUDES

  1. Body Composition Analysis (Fat%, Muscle%, Body Age, BMI, Resting Metabolism)

  2. Full body strength assessment: Tech

  3. Exercise Movement Coaching

  4. Complete Resistance Training Programmed towards Fat Loss

  5. Complete Nutrition Guide

  6. Recovery & Injury Prevention Strategies

 

FOR:

  • Management of Weight for Overweight Individuals(Fat Loss)

  • Management of Lifestyle Diseases (Obesity, PCOD, Hypothyroidism, Type 2 Diabetes)

  • Building appropriate nutritional habits

  • Building appropriate lifestyle habits

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Hypertrophy Program

Better health with an aesthetic physique

4 weeks | 12 weeks | 6 Months | 1 Year

PROGRAM INCLUDES

  1. Body Composition Analysis (Fat%, Muscle%, Body Age, BMI, Resting Metabolism, Muscle Girth Measurements)

  2. Full body strength assessment: Tech

  3. Exercise Movement Coaching

  4. Complete Resistance Training Programmed towards Hypertrophy

  5. Complete Nutrition Guide

  6. Recovery & Injury Prevention Strategies

 

FOR:

  • Management of Weight for Underweight Individuals(Muscle Gain)

  • Building an Aesthetic Physique

  • Building appropriate nutritional habits

  • Building appropriate lifestyle habits

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Veteran Strength Program

Anti-aging

4 weeks | 12 weeks | 6 Months | 1 Year

PROGRAM INCLUDES

  1. Body Composition Analysis (Fat%, Muscle%, Body Age, BMI, Resting Metabolism)

  2. Full body strength assessment: Tech

  3. Exercise Movement Coaching

  4. Complete Resistance Training Programmed towards Strength and Longevity

  5. Nutrition Guidelines

  6. Recovery & injury prevention Strategies

 

FOR:

  • Masters (Men or Women over the age of 40 years) who want to safely and effectively increase Independence and Longevity in life.

  • Masters experiencing the physical effects of aging (Muscle Loss, Strength Loss, Bone Density Loss, Stamina Loss)

  • Masters experiencing medical effects of aging (Declining Heart Function, Impaired Cognitive Function, Declining Immune Function)

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Fit Life Program

Not sure about what your goal is? Let us help you

4 weeks | 12 weeks | 6 Months | 1 Year

PROGRAM INCLUDES

  1. Body Composition Analysis (Fat%, Muscle%, Body Age, BMI, Resting Metabolism)

  2. Full body strength assessment: Tech

  3. Complete Counselling, Mindset Setting, and Goal Setting

  4. Complete Resistance Training Programmed towards a Decided Goal

  5. Nutrition Guidelines

  6. Recovery & Injury Prevention Strategies

  7. Monthly Re-testing to track progress

 

FOR:

  • Individuals who suffer from a lifestyle disease/disorder are unsure how to go about managing and resolving it.

  • Individuals who are unsure of their fitness goals

  • Individuals who are looking to learn about health and fitness, Best Practices for longevity

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Runner’s Strength

The ONLY Program you need to Run SAFER, FASTER, LONGER

The MOST efficient way to build the tissue (bones, muscles, ligaments, tendons) supporting running, i.e., STRENGTH TRAINING.

4 Weeks | 8 Weeks | 12 weeks

PROGRAM INCLUDES

  1. Running mechanics assessment

  2. Full body strength assessment: Tech

  3. Musculoskeletal screening

  4. Complete Strength Training Programmed towards Running Performance

  5. Complete Running Program complementing Strength Training

  6. Skill Training to enhance running mechanics

  7. Nutrition, Recovery & Injury Prevention Strategies

 

FOR:

  • Marathon competitors for competition prep

  • Recreational Runners for safer and healthier running

  • Running enthusiasts who want to start running with the right tools under their belt.

  • Overall fitness training and weight management

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Sport-Specific Conditioning

Pre- and In-Season Training

The program to conquer competition with Skill, Power, Athleticism

4 Weeks | 8 Weeks | 12 weeks

PROGRAM INCLUDES

  1. Full body strength assessment: Tech

  2. Power and Plyometric Testing

  3. Complete Conditioning Programmed towards Sports Performance

  4. Complete Plyometric Training with Skill and Technique coaching

  5. Nutrition, Recovery & Injury Prevention Strategies

 

FOR:

  • Competitive Athletes are preparing for upcoming competitions to take their conditioning and injury resilience to the next level.

  • Recreational Athletes to enhance their conditioning for longevity and safety from injury.

  • Enthusiasts who want to learn the right techniques and drills for explosiveness

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Sport-Specific S&C

Off-Season Training

Build a strong foundation for Sports Performance Longevity

4 Weeks | 8 Weeks | 12 weeks

PROGRAM INCLUDES

  1. Full body strength assessment: Tech

  2. Power and Plyometric Testing

  3. Complete STRENGTH AND POWER Program towards Sports Performance

  4. Complete Skill and Technique coaching for exercises

  5. Nutrition, Recovery & Injury Prevention Strategies

 

FOR:

  • Competitive Athletes in their off-season to build Foundational Strength and Power

  • Recreational Athletes to enhance their strength and power for longevity and safety from injury.

  • Enthusiasts who want to learn the right techniques for Strength and Power training

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Online Coaching

For remote Athletes

Enhance your strength, skill, performance Wherever you are

4 Weeks | 8 Weeks | 12 weeks

PROGRAM INCLUDES

  1. Complete 4 to 12 week Program for the specific goals discussed

  2. WhatsApp support for Doubts, Queries, and Regular Check-ins

  3. Monthly Video Sessions for form and technique checks

  4. Nutrition, Recovery & Injury Prevention Strategies

 

FOR:

  • Competitive and Recreational Athletes who are experienced with weight training and want the best training program to enhance their performance.

  • Competitive and Recreational Athletes who are unable to visit the center.

Meet The Strength & Conditioning Team

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Shravya Naik

Sr. Strength & Conditioning Coach

Meet Coach SHRAVYA – The Coach Who Knows What It Takes to Perform at Your Best

Stronger. Faster. Injury-Free. That’s not just a goal—it’s a commitment Shravya lives by. As a former college athlete in Track and Field, she understands the dedication, resilience, and smart training required to push limits and achieve enhance performance.

 

Now, as a certified Strength & Conditioning Coach with a BSc in Exercise and Sports Science from Manipal University, she combines science-backed methods with real athletic experience to help athletes and active individuals move better, build strength, and stay injury-free.

 

With 2 years of hands-on experience, she has worked with athletes, rehab clients, and performance-driven individuals, designing personalized training programs that bridge the gap between rehab and peak performance. Her expertise has already helped over 300 athletes recover from injuries and come back even stronger.

 

Key Achievements:

  • Former college athlete in Track and Field.

  • 2 years of experience in strength & conditioning.

  • BSc in Exercise & Sports Science, Manipal University.

  • Has successfully guided 300+ trainees through injury recovery and performance training.

 

Whether you’re looking to enhance your athletic performance, recover from an injury, or train smarter, Shravya Naik is the coach to help you reach your goals.

 

Ready to take your training to the next level?

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Ashutosh B. Gundewar

Head - Strength & Conditioning

Meet Coach Ashutosh – Strength & Conditioning Expert

Ashutosh B. Gundewar is a Certified Strength & Conditioning Specialist (CSCS) with a background in engineering and a deep passion for human performance. Seven years ago, he made the bold transition from engineering to Strength & Conditioning, dedicating his career to helping individuals achieve peak performance through science-driven, outcome-based training.

 

Specializing in strength training for both athletic and general populations, Ashutosh works with individuals at all levels—whether they’re athletes striving for excellence, fitness enthusiasts looking to build strength, or those recovering from injuries and aiming to regain full function. His structured, evidence-based approach ensures that every training program is tailored to the unique goals and needs of each individual.

 

Ashutosh’s mission is simple yet powerful: to make people strong, athletic, and functional for longevity in sport and life. His coaching goes beyond just lifting weights—it’s about building resilience, optimizing movement, and unlocking true potential.

Position / Role

Jamie Lane

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Max Johnson

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Jesse Neimus

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Drew Carlyle

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MEET OUR TEAM

CONTACT US

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