The ATP Method: how we coach every client in Singapore
The ATP Method is how every ATP coach plans your training, coaches you between sessions and measures your progress. It has five parts: strength-first training, caliper tracking, one coach whose role changes as your skill grows, a plan built for your goal, and coaching on daily routine, nutrition and activity.
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The five parts of The ATP Method
Your coach uses all five from your first assessment.
Strength-first programming
Every programme is built around compound lifts: squat, hinge, press, pull and carry. The weights go up as you get stronger.
Caliper-based body composition tracking
Scale weight cannot separate fat from muscle. Every week your coach takes skinfold caliper readings at the same sites. They show how much fat you have lost and whether you have kept or built muscle. Blood testing is available as an extra, and ATP sponsors some testing.
The coaching continuum
You are matched with a coach at your consultation and keep that coach. At first your coach directs everything: exercises, technique and weights. As your skill grows you plan sessions together, and later you lead and your coach advises. These three stages follow the coaching continuum in John Lyle’s book Sports Coaching Concepts, as our founder explains in his essay The Coaching Continuum1.
Outcome-specific coaching
The same lifts are loaded and progressed differently for fat loss, strength, a return from injury, pregnancy or training after 50. Your goal is set as a number at the start, and the plan is checked against it at every re-measure.
D.N.A.: daily routine, nutrition, activity
D.N.A. covers the hours outside the studio. Daily routine means sleep, stress and planning your week. Nutrition means a plan built around meals out and family food. Your coach sets a daily protein target; for most clients it is about 1 g per pound of body weight (about 2.2 g per kg). Activity means daily steps on top of your sessions.
In sessions and between them
In each session
Sessions are 60 minutes, one-to-one, at 105 Cecil Street: a warm-up, the main strength block, accessory and conditioning work, and a cool-down. Your coach sets the weights, corrects your technique and logs every set in the ATP app. The studio opens at 5am on weekdays and has showers and towels.
Between sessions
You log your weigh-ins, meals and daily steps in the same app. Daily weigh-ins show the trend between caliper checks. Your coach reviews the logs, answers your messages and changes the plan when progress stalls.
Every quarter
You meet your coach for a strategy meeting. Together you go through a written report of your numbers and photos, look at what worked and set targets for the next block.
Results from the method
These are ATP clients in Singapore. Each number is from their published story.
Deep, 41, Singapore
Body fat in 19 weeks. She is a CFO, and her programme was built around her calendar. She added 1.5 kg of lean mass.
Read Deep's story
William, father of four, Singapore
Lean mass gained over a year, while he lost 7.1 kg of fat and finished at 8% body fat. His plan ran in three phases: fat loss, muscle gain, then a 12-week diet.
Read William's story
Oreo, restaurant owner, Singapore
Her hip thrust. She also went from no pull-ups to five, and from 32% to 18% body fat.
Read Oreo's story
Amy, marketer, Singapore
Body fat in 20 weeks, down from 25.4% and measured with skinfold calipers. She trained twice a week and logged 132 weigh-ins.
Read Amy's story
Benoit, CFO, Singapore
Off his best 10k time. He reached his best shape at 50 and has kept it for two years, on two sessions a week plus his own cardio and kickboxing.
Read Benoit's story
John D., 70, Singapore
Lost, with body fat down from 27.4% to 17.1% and skinfolds down at every site.
Read John's storySwipe for more
In their words
“We were going through the progress every week, which really helped me see the progress. And if something wasn’t working, my coach was prompt enough to make the adjustments, whether it was the nutrition or the workouts.”
“I weigh almost the same as I did in my 20s but I have much more muscle now.”
“The motivation for me to continue with ATP is because I see the consistency helped me to achieve really good results, and I have great chemistry with my coach.”
Swipe for more
More client stories
- Jay JenkinsLost 18.7 kg after back surgery, then spent a year getting stronger while his weight held.
- CherylLost 6.4 kg and nearly six points of body fat.
- FabriceGained 2 kg of lean mass. His chin-ups went from one rep to five.
- Wing WingLost 22 kg and got back to her pre-pregnancy weight.
- ChrisWent from sedentary to Spartan races in his 50s.
How we check every coach’s results
A dashboard every morning
Every active client is on their coach’s dashboard, which refreshes each morning. It shows each client’s last weigh-in, start, current and goal weight, and weekly rate of change. Clients who have not weighed in for five days, are moving away from their goal or have stalled go to the top of the list. Each one is shown with the action to take.
A results review every month
Each month, every coach writes up their client results in a report: starting and latest weight, body fat, skinfold sites and strength milestones. Senior leadership reviews every coach’s report.
See how the method would work for you
A sit-down chat at the studio with a senior coach. No payment and no obligation.
Book a Free ConsultationHow you start
Free consultation
Talk through your goals, training history, injuries and schedule. The coach explains how the five parts would apply to you.
Baseline assessment
Movement screen, health and injury history, skinfold calipers, tape measurements, photos and starting weights.
Your plan
Your coach writes your training plan and nutrition plan from the results of your assessment.
Your first block
Usually 8 to 12 weeks of two or three sessions a week. The next block is planned from your results.
Who coaches you
All ATP coaches hold a recognised certification, such as NASM, ACE, NSCA-CSCS or ACSM, or an exercise science degree. They complete the ATP apprenticeship and use the same assessment protocol. Senior leadership reviews each coach's client results every month.
Questions about The ATP Method
How is The ATP Method different from a generic personal training programme?
Every ATP coach uses the same assessment, the same measurements and the same programme structure. Your sets, weigh-ins and caliper readings are recorded, so each change to your plan is based on your own numbers.
Do I need to be fit before starting?
No. Your first block starts from where you are. Your coach picks exercises and weights you can do well, teaches each lift and builds from there. Clients start after years away from exercise, after an injury, after pregnancy and in their 70s.
What if I travel a lot for work?
Your coach plans around it. Tal, who runs a shipping business with constant international travel, had sessions that worked in hotel gyms and nutrition guidance for airport restaurants and client dinners. Over six months his body fat went from 19% to 13%.
How long until I see results?
Your body composition is measured every week, so you have numbers to compare from early on. Strength gains usually show in your logged sets before then. How fast your body composition changes depends on your starting point, your nutrition and how consistent you are.
Will The ATP Method work for me if I have an injury or chronic condition?
In most cases, yes. Before your first session your coach asks about injuries, medication, surgery and anything your doctor or physio has advised, and writes the programme around it. ATP works with Edge Healthcare physiotherapists. ATP coaches do not diagnose or treat medical conditions. If you have one, check with your doctor before you start and tell your coach what they said.
What if my goal is not body composition?
The same five parts apply to other goals: getting stronger, training for an event, returning to sport, staying strong after 50 or rebuilding after pregnancy. The targets change to match, such as a lift or a race time, and are agreed with your coach at the start.
How does The ATP Method compare with Ultimate Performance (the U.P. Method)?
ATP’s founder was General Manager at Ultimate Performance during its peak years. ATP keeps the same focus on measured results and qualified coaches, and is built for results that people with careers and families can keep. Your first block of 8 to 12 weeks leads into ongoing coaching with the same coach, and you move along the coaching continuum as your skill grows.
Can I train with a female coach?
Yes. We have three female coaches in Singapore. Tell us at your free consultation.
What does it cost?
Sessions are sold in packages only. The price depends on how many sessions a week you choose, and your coach goes through the options at the free consultation. You can also WhatsApp us on +65 8960 3631.
Book a free consultation
Three details. A coach will contact you to arrange a time.
- Meet a senior coach at our Singapore studio.
- Talk through your goals, any injuries and your schedule.
- No payment and no obligation to sign up.
Your details stay with ATP. Or message us on WhatsApp: +65 8960 3631