What happens at Friday sparring
Who can spar, how rounds are matched and why nobody is trying to win.
Your first month of strength training
Three lifts, two days a week and a notebook. That is enough to begin.
New members often ask for a complicated programme. For the first month you need very little: three movements, done well, twice a week.
On day one, squat, push-up or bench press, and a row. On day two, a deadlift from blocks, an overhead press and a carry. Three sets of five to eight on each, resting two minutes between sets. Start lighter than you think; the first goal is to own the movement.
Write down every set in a notebook or on your phone. When all sets of a lift feel smooth, add 2.5 kg next time. Progress in the first months comes fast, and the notebook keeps you honest.
Sleep and food matter as much as the session. Aim for seven hours, and some protein at every meal, whether that is dal, paneer, eggs or chicken. Pune summers are hot; drink water before you arrive, not only after.
Book a form check with a coach at the end of week two and week four. Small corrections early save months of bad habits later.
