Fifteen years of shoulder trouble
Jon is a keen Spartan Race competitor, but a 15-year history of shoulder injuries, three operations and hundreds of dislocations, meant he couldn’t train the way he needed to. He knew more resistance training would make him more competitive, but he couldn’t do it safely on his own.
My initial reason when I decided to get started at ATP was that I was looking for help with my performance in competitive races, and I thought that doing some gym work and lifting weights could help with that.Jon
Three goals, all achieved
He arrived with three specific goals: improve mobility and flexibility in the injured shoulder, build strength and muscle after years of cardio-only training, and simply look and feel better. He achieved all three.
Building back, safely
In the first phase, the focus was on shedding excess weight and getting Jon’s muscles used to lifting again, all while paying close attention to his shoulder positioning and mobility. Nine weeks in, he was already pleased with the progress.
Looking at some before and after videos and photos have really helped me to see the progress I’ve made and the journey I’m on. Just looking in the mirror, I have lost a shedload of excess fat, and have more definition than before.Jon
Racing better than ever
Jon competes in Spartan Races and obstacle course events, and the difference showed up directly in his results. Certain obstacles, the Atlas Stone, the Hercules Hoist, the Olympus Wall, used to beat him and cost him a 30-burpee penalty each time he failed one. Working those specific muscle groups into his sessions paid off: in 2019 he completed the Olympus Wall and Hercules Hoist for the first time, at races in the Philippines and Singapore.
I finished 4th in my age group, missing 3rd place by 1 second, and 7th overall in the Philippines, out of hundreds of competitors. In Singapore I finished 6th in my age group and 20th overall.Jon
The physical changes carried over into how balanced his body felt overall.
I’m much more balanced strength-wise. Previously, my biceps and triceps were relatively strong, but hamstrings, glutes, shoulders and lats were actually quite underdeveloped. Building this strength and making me more balanced makes me a more healthy individual, and I expect fewer injuries.Jon
Fixing the diet without overhauling it
Jon also worked on his nutrition. He used to skip proper meals, a banana on the way to work, a sandwich for lunch, nothing terrible, just not particularly healthy either. Now he makes time to prepare breakfast and lunch himself, eating better for less money than he spent before.
What Jon values most is how personal the service is. He can ask his coach anything, any time, and get a proper answer that keeps him on track, from in-gym programming built around his shoulder to out-of-hours support with meals and lifestyle questions.
Fantastic, centrally located facility. All the equipment is brand new, and everything feels very premium. My own PT is fantastic, incredibly supportive, and takes the time to really understand my goals. I wouldn’t hesitate to recommend this gym.Jon
Coached at ATP Personal Training Hong Kong
