Telangana’s Anti-Narcotics DSP outdoes competitors half his age in the weightlifting ring
K. Narsing Rao, DSP of the Telangana Anti-Narcotics Bureau, with his gold medal won at the 3rd Telangana State Police Sports and Games Meet. The 56-year-old powerlifter hefted a total of 402.5 kilograms to claim gold.
Age is just a number, and K. Narsing Rao, DSP of the Telangana Anti-Narcotics Bureau, has proved it spectacularly. Competing in the 105 kg category at the 3rd Telangana State Police Sports and Games Meet held from 28th January to 1st February 2025, the 56-year-old powerlifter hefted a total of 402.5 kilograms to claim the gold medal.
“It was a tough competition,” Rao admits. “I had to compete with youngsters almost half my age. The second-place lifter, a sub-inspector, lifted 400 kg. I had to push beyond that to take the gold.” His numbers speak for themselves: a 135 kg squat, a 92.5 kg bench press, and a 175 kg deadlift adding up to his winning total.
The mindset of a champion
Rao says it was just about the mindset. Initially, he doubted whether he could keep up with younger athletes, but once he stepped onto the platform, instinct took over. “I forgot my age. I was just recollecting how I used to train in my younger days. Technique played a crucial role,” he says. “It’s not just about power. Without the right technique, you risk serious injury.”
His approach to squatting, bench pressing, and deadlifting is meticulous. “For a squat, the spine must be stiff, the back straight, and the weight evenly balanced. Otherwise, the spine can give out. Similarly, in bench pressing, your shoulders and elbows must be stiff, with your legs firmly pressing into the ground.”
Training, diet and balance
Unlike professional athletes, Rao doesn’t follow a rigid training plan year-round. He usually works out four to five times a week for general fitness. However, in the six weeks leading up to the competition, he shifted into high gear. “I modified my routine and focused on what was required for the event,” he explains.
As for diet, he maintains a simple yet effective approach. “A high-protein intake is crucial — along with fruits and calcium-rich foods like milk, especially at my age. But I also watch my weight. If I overdo it, my body weight will increase, which affects performance.”
A life in service
When he isn’t lifting weights, Rao dedicates himself to his role in the Anti-Narcotics Bureau, staying updated on evolving drug trends and legal developments. “Right now, I am handling narcotics cases. I constantly read judgments and articles to stay ahead,” he says. For relaxation, he enjoys watching films and reads occasionally.
Advice for fitness enthusiasts
Rao has a straightforward philosophy for those looking up to him. “Sincerity is key. There are only 24 hours in a day, and it’s about how you use them. Discipline in both training and recovery is critical. Listen to your body. If you push too hard, injuries can end your career.”
“It was a tough competition,” Rao admits. “I had to compete with youngsters almost half my age. The second-place lifter, a sub-inspector, lifted 400 kg. I had to push beyond that to take the gold.” His numbers speak for themselves: a 135 kg squat, a 92.5 kg bench press, and a 175 kg deadlift adding up to his winning total.
The mindset of a champion
Rao says it was just about the mindset. Initially, he doubted whether he could keep up with younger athletes, but once he stepped onto the platform, instinct took over. “I forgot my age. I was just recollecting how I used to train in my younger days. Technique played a crucial role,” he says. “It’s not just about power. Without the right technique, you risk serious injury.”
His approach to squatting, bench pressing, and deadlifting is meticulous. “For a squat, the spine must be stiff, the back straight, and the weight evenly balanced. Otherwise, the spine can give out. Similarly, in bench pressing, your shoulders and elbows must be stiff, with your legs firmly pressing into the ground.”
Training, diet and balance
Unlike professional athletes, Rao doesn’t follow a rigid training plan year-round. He usually works out four to five times a week for general fitness. However, in the six weeks leading up to the competition, he shifted into high gear. “I modified my routine and focused on what was required for the event,” he explains.
As for diet, he maintains a simple yet effective approach. “A high-protein intake is crucial — along with fruits and calcium-rich foods like milk, especially at my age. But I also watch my weight. If I overdo it, my body weight will increase, which affects performance.”
A life in service
When he isn’t lifting weights, Rao dedicates himself to his role in the Anti-Narcotics Bureau, staying updated on evolving drug trends and legal developments. “Right now, I am handling narcotics cases. I constantly read judgments and articles to stay ahead,” he says. For relaxation, he enjoys watching films and reads occasionally.
Advice for fitness enthusiasts
Rao has a straightforward philosophy for those looking up to him. “Sincerity is key. There are only 24 hours in a day, and it’s about how you use them. Discipline in both training and recovery is critical. Listen to your body. If you push too hard, injuries can end your career.”
As for diet, he maintains a simple yet effective approach. “A high-protein intake is crucial — along with fruits and calcium-rich foods like milk, especially at my age. But I also watch my weight. If I overdo it, my body weight will increase, which affects performance.”
( Source : Deccan Chronicle )
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