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Manasa Defence Academy is an registered trade mark Defence Academy since 1998, providing training for NDA, Indian Navy, Indian Army, and Indian Airforce selection in government jobs. This academy is under license from the government of India and is surrounded by the boundaries of Indian Navy at Visakhapatnam. Manasa is declared as the best academy in India by the central government, it is one of the biggest and oldest defence academy which has it’s own playground, swimming pool, gym, A/c or non A/c hostel, mess for veg/non-veg and north/south Indian foods. We work on the lowest fee structure and maintained high core training and standardized food quality. Armed force service pattern training is aparted to maintain upper regulated results. Everyone in the training can reinsure to put up his best having the mythology of service before self resulting there is a must seen outcome in every training within a time span of 3-4 months. This academy is not only a training institute but also a matter of pride. To know more: CALL US: +91 7799799221 Web: www.manasadefenceacademy.in

Thursday, July 3, 2025

NDA PHYSICAL TRAINING SESSION


 

🇮🇳 NDA Physical Training Session – Full Routine

Manasa Defence Academy offers the finest physical training for NDA candidates, aimed at developing strength, stamina, and discipline among aspirants.


🕕 Session Timings:

  • Morning PT: 5:00 AM – 7:00 AM

  • Evening Sports and Drills: 4:30 PM – 6:00 PM


💪 Morning Routine: Physical Training (PT)

  1. Warm-up (15 min)

    • Light jog – 2 rounds of the ground

    • Dynamic stretches (arms, legs, neck rotations)

    • Jumping jacks – 50 reps

  2. Strength Training

    • Push-ups – 50 to 100 (progressive)

    • Pull-ups – 10 to 20 reps (bars)

    • Sit-ups – 50 reps

    • Squats – 40 to 60 reps

  3. Endurance & Stamina

    • Long-distance run – 2 to 5 km

    • Sprints – 100m x 5 rounds

    • Shuttle run (to build agility)

  4. Obstacle Course Practice

    • Wall climbing

    • Rope climbing

    • Balance beam

    • Tyre run

    • Monkey crawl

  5. Cool Down (10 min)

    • Light walking

    • Deep breathing exercises

    • Static stretches


🥋 Evening Activities

  • Sports: Volleyball, Basketball, Football

  • Drills: Parade marching, commands, and discipline formations

  • Yoga and meditation (occasionally)


🎯 Focus Areas:

  • Physical fitness for NDA SSB and written qualification

  • Discipline and team coordination

  • Boosting leadership and mental toughness


🏅 Why Choose Manasa Defence Academy?

  • Training by Retired Army Physical Trainers

  • Exclusive NDA-Oriented Obstacle Courses

  • Regular Mock Physical Tests

  • Hostel + Diet Plan for Fitness

  • Result-oriented coaching for NDA selection


📢 Title Ideas for YouTube Shorts / Posts:

  • "🔥 Train Like a Soldier – NDA Morning Physical Drill 🇮🇳"

  • "5:00 AM NDA Cadet Routine | Manasa Defence Academy PT Session"

  • "Push-ups, Pull-ups, Obstacle Course – NDA Physical Test Prep!"

  • NDA Physical Training at Manasa Defence Academy – Authentic Cadet Experience

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