It’s About The Little Things

“Their scientific approach and style is so so addictive that I’m not only stronger but smarter than I was before I started”
– Tejaswini Pandit

Alpharaj offers online fitness coaching packages for the competitive as well as the recreational athlete. Our comprehensive approach based on sound scientific principles will help you get a better body, improve performance and take your game to the next level. Every program is custom designed after an extensive assessment. No cookie cutters here. We constantly monitor your progress and make adjustments as required.

Training

Training specificity in recent times has become an under-appreciated variable in the development of exercise programs. There is this flawed notion that anyone can follow a generic routine and make progress. While this approach may be effective, it is far from optimal. Every athlete is built differently and has different needs. At Alpharaj, we perform an extensive evaluation of your anatomy, past exercise programs, your strengths and weaknesses, your goals and your lifestyle before designing a customized and periodized training regimen.

Squatting - Alpharaj

Nutrition - Alpharaj

Nutrition

With the help of coaches who are trained in Sports Nutrition and Nutrigenomics, we’ll change the way you look at your diet forever. Following an extensive evaluation of your metabolic capacity, digestive health and your current and past eating habits, we will develop for you a comprehensive nutrition protocol. Calorie and macronutrient tracking are far from our primary focus. We make sure you’re getting the right amount of vitamins and minerals your body requires. Every single nutrient is quantified and adjusted to ensure you make progress at the fastest rate possible.

Logging your progress

Tracking your diet and exercise is key to ensure that you’re continually making progress. We cannot stress how important this simple step is to make sure you stay on track. Alpharaj will provide you a google workbook to log your body weight, photographs, food, exercises performed, sets and reps. You will benefit tremendously from this as you will be able to look back and see how far you’ve come from the time you started. This is a great habit to develop to ensure you continue progressing and stay motivated throughout.

Alpharaj - Workout log

Injury Rehabilitation - Alpharaj

Injury Rehabilitation

Injuries can be frustrating as they impede progress and disturb you psychologically. Unfortunately most professionals undervalue the importance of a sound rehabilitation protocol. Most injuries need to be nipped in the bud. Working around them is important, but working through them is a recipe for disaster. If you’ve been training for a while and have developed small niggles in your joints and connective tissue, it is imperative that they are factored into your programming. Our coaches have helped several athletes overcome shoulder, knee, elbow and back problems.

Supplementation

Many experts believe that supplements are ineffective and do not play a key role in improving performance and body composition. We respectfully disagree. Sports performance and health supplements have come a long way with plenty of data to back their safety and efficacy. A sound supplementation program will be developed for you keeping in mind your goals and budget. We do not recommend any particular brands or “special” formulas (proprietary blends). In most instances we suggest you purchase individual nutrients in bulk and dose them as per your requirements.

Alpharaj Nutrition

“I want to thank Alpharaj for helping and guiding me to embark on this journey which I could not have done by myself. They have not only helped me but changed my perception about fitness”
– Dhruv Chaudhuri

Recovery - Alpharaj
Recovery

Fatigue management and adequate rest is a key component to success. If you wish to get the most out of your training and nutrition program, you must focus on recovery. Quality sleep is perhaps the most important recovery variable and we will ensure that nothing prevents you from getting those crucial 6 to 8 hours of rest. Other recovery strategies include nutrient management, supplementation, meditation, soft tissue work and stretching to ensure you are 100% ready to attack your next training session.

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Form Check

Alpharaj will constantly monitor your technique by analyzing videos of the exercises you are required to perform. We will ask you to send videos from time to time to ensure that you’re performing the movements safely and effectively. You are also free to send in videos of an exercise if you’re not sure you’re performing it correctly. Our coaches are equipped with the knowledge and the tools to analyze your videos both qualitatively and quantitatively. They will work back and forth with you over email, video and voice call till you’re able to perform the given exercise perfectly.

Form Correction - Alpharaj
Corrective Exercise

If there’s anything more important than injury management, it is injury prevention. Inactive lifestyles and postural habits developed over prolonged periods of time, often put an athlete at a mechanical disadvantage or at an increased risk of injury. It is important to spot these imbalances and imperfections early and develop corrective drills to rectify these issues. Your Alpharaj coach will run an extensive static and dynamic assessment of your body and your movement patterns and if required develop for you a customized corrective exercise program.

Education - Alpharaj
Education

As much as we enjoy working with our athletes, we enjoy learning and teaching even more. It is important that you understand the rationale and science behind the process. This will ensure that you develop a firm understanding of training and nutrition fundamentals which will help you spot common errors in coaching methodology and filter out good information from bad information. You will also learn how to be precise, develop a structured schedule and understand what works best for your body so that you continually make progress in the future.

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Unlimited Access

Often times you’ll find yourself in a situation where you’re not sure about a particular food’s nutrition profile or whether you should modify your day’s training to manage a tight schedule. Alpharaj sets no restrictions on the volume and frequency of contact between you, our athlete and our coaching staff. You receive unlimited email access to us and we will schedule voice calls from time to time upon request. Simply put, we are there for you 24/7 and if you text us a question we will respond as soon as possible.

Enjoying the ride - Alpharaj
Enjoying the Ride

Often times the biggest hurdle in our path to success is motivation. Our experience working with several athletes has taught us that psychological barriers are a part of human nature which need to be prioritized and taken into consideration. We are not only there for you as coaches, we are there for you as friends. There will be ups and downs in your life and there will be times when you don’t feel like training. You can count on us to be there for you throughout and ensure you stay focused and keep your eye on the prize.


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We will be there for you…
We will stand by your side…
We will teach you…
And we will not let you fail…