The Base III
Strength · Longevity · Recovery

Sports science.
Longevity training.
Rehab, recovery
& nutrition.

The Base is a coaching facility built around one idea: everybody trains. Whether you're chasing a national medal, rebuilding after injury, or planning to still carry your own bags at 80 — there's a room here for you and a coach who knows the plan.

20+Years coaching
CSCSNSCA certified
8–80Ages trained

Start where you are

Three sub-brands, one standard of coaching. Pick the door that sounds like you.

01 — Performance

SpeedXStrength

Sport-specific strength and conditioning for athletes and for anyone who wants to train like one. Online or in person.

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02 — Longevity

Longevity Lab

Coached strength, balance and mobility work for older adults and seniors. Built to protect independence, not to punish you.

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03 — Recovery

The Base R&R

Physiotherapy and rehabilitation that doesn't stop at pain-free. We hand you back to the gym floor, not to the waiting room.

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Why The Base

The same coaching brain behind every programme

Founder Raoul Hirani is an NSCA-CSCS coach with more than twenty years spent training some of India's top athletes and teams. That system — assess, prescribe, progress, reassess — is what a fourteen-year-old sprinter and a seventy-year-old grandmother both get here. Only the target changes.

01
Everyone is assessed first
Movement screen, history, goals. No programme is written before we look.
02
Rehab and training share a roof
Your physio and your coach are ten metres apart and talk to each other.
03
Nutrition is part of the plan
An ISSN sports nutritionist works alongside the coaching team.
Enquiry only — no card needed

Come in for an assessment

Tell us your age, your sport or your surgery, and what you want to be able to do. We'll tell you which room suits your goals.

Start an enquiry →
01 — Performance · Sport specific training

SpeedXStrength

Strength and conditioning written around your sport, your season and your body — delivered in the facility or coached remotely through a tailored programme. Competitive athletes, school teams, and adults who are done with generic workouts.

What you can train

IN PERSON

Athlete performance

Off-season, pre-season and in-season blocks. Speed, power, strength, and the conditioning your sport actually demands.

IN PERSON

Youth development

Ages 8–17. Coordination, landing mechanics and confidence under load — coached, never rushed.

IN PERSON

General strength

For non-athletes who want to get genuinely strong, lean and durable on a real progression.

ONLINE

Remote coaching

Video assessment, a tailored programme, weekly check-ins and lift reviews wherever you're based.

How the assessment works

01
Screen. Movement, injury history, training age, sport demands.
02
Test. Jump, sprint and strength markers so progress isn't a feeling.
03
Prescribe. A block written for you, not pulled off a shelf.
04
Retest. Every 8–12 weeks. The numbers decide what happens next.
02 — Longevity · Older adults & seniors

Longevity Lab

Strength training is the closest thing we have to a prescription for ageing well. Longevity Lab is coached, in-person training for adults over fifty — built around stairs, floors, grandchildren and suitcases, not around a mirror.

What we train for

Strength & bone

Progressive loading to hold on to muscle and bone density — the two things that quietly decide how the next twenty years go.

Balance & falls

Single-leg control, reaction and getting up off the floor. Confidence on uneven ground is trainable.

Mobility & capacity

Hips, shoulders and lungs. Enough range and endurance to travel, garden and play without paying for it later.

Never lifted before? Good.

Most Longevity Lab members start with no gym history at all, and often with a knee, a back or a shoulder that has opinions. Sessions are small, supervised and slow to add load. If something hurts, R&R is in the same building and we route you there before we push on.

—Small coached groups and one-to-one options
—Every exercise has a regression and a reason
—Reassessed regularly, with notes you can show your doctor
03 — Recovery · Rehabilitation & physiotherapy

The Base R&R

Physiotherapy and rehabilitation for pain, injury and post-surgical return. Hands-on treatment where it helps, loaded rehab where it counts — and a straight line back to training instead of an open-ended discharge.

Services

Assessment & diagnosis

A full physical exam and a plain-language explanation of what's going on and how long it should take.

Manual therapy

Soft tissue, mobilisation and dry needling used to open a window — never as the whole plan.

Post-surgical rehab

ACL, shoulder, hip and back protocols run in stages, with criteria to clear before each one.

Return to sport

Testing against the demands of your sport before you're cleared — handed over to your coach, in writing.

Rehab shouldn't end in a corridor

Most people get discharged the moment the pain settles — which is exactly when the tissue is weakest. At The Base, the last phase of rehab is the first phase of training. Your physio walks you across to a coach, shares the file, and the load keeps climbing under supervision.
The team

Science-backed, medical-grade training by our experts

Founder · NSCA-CSCS

Raoul Hirani

A certified strength and conditioning specialist with over twenty years spent training some of India's top athletes and teams. Raoul founded The Base to put performance coaching, senior training and rehabilitation under one roof — and to hold all three to the same standard.

He writes and oversees the programming across SpeedXStrength and Longevity Lab.

Sports nutrition · ISSN

Manav Bajaj

An ISSN-certified sports nutritionist working alongside the coaching team. Fuelling, body composition and recovery handled with the same evidence-first approach as the training — no cleanses, no crash phases.

Available to members across all three programmes.

Referral network

Tied up with top-tier sports physicians, sports physiotherapists and endocrinologists

When a case needs a diagnosis, a scan or bloodwork, you don't get sent away to figure it out alone — we refer you into a network we work with directly, and the findings come back into your programme.

Our physiotherapy team runs The Base R&R alongside the coaching floor. Ask us who you'd be working with when you enquire.
Membership

Pick a path, then we'll talk numbers

Every membership starts with an assessment, so pricing depends on how often you train and which programme you land in. Tell us what you're after and we'll send a plan and a quote — no card, no auto-renew traps.

SpeedXStrength

Performance

2, 3 or 4 sessions a week Full assessment and retesting Youth and team rates available Online programming option
Longevity Lab

Longevity

Small coached groups or 1-to-1 Strength, balance and mobility focus Progress notes for your doctor Partner and couple rates
The Base R&R

Recovery

Per-session or rehab packages Post-surgical protocols in stages Handover into a training programme Clinician referrals welcome

Is the assessment charged?

Ask us when you enquire — it depends on the programme and whether you're coming in through R&R.

Can I switch programmes?

Yes. People move from R&R into training all the time, and between Longevity Lab and SpeedXStrength as goals change.

Do you take teams?

We do — squad and school block bookings are quoted separately. Send us your season dates.
Enquire

Tell us what you want to be able to do

Age, sport, injuries, schedule — whatever's relevant. We'll come back with the right programme, the next available assessment slot and a quote.

FacilityIndia — full address and hours sent with your assessment confirmation.

Enquiry form

We reply within one working day. Prefer to talk? Call 8588872272.