ALOHA TRAINING SYSTEM: MUSCLE

ATS: Muscle Vol. 10

A 12-week training programme

Our tenth and last volume of our flagship Aloha Training System (ATS) programme for 2024! If you’re completely new to the program, we welcome you to our community, and can’t wait for you to realise your own potential.  

ATS: Muscle Vol. 10 starts 23rd September! It’s a 12-week program that ends just before Xmas on the 13th of December- before the holidays. ATS gives YOU the platform and tools to be consistent, so you can train for “it”. Don’t just hope for good habits, hope to build muscle, hope to build strength, hope for wellbeing…TRAIN FOR IT.

Be consistent with a programme that never lets you plateau in your fitness journey and we promise you won't find a friendlier studio to rock with! Check out the breakdown of the programme below.

I’m new to ATS, what is it?

Think small group training made more fun! The programme is aimed at helping you progress both physically and mentally. Commit to a focused programme dedicated to helping you realise a change in your body and mind, and we’ll provide you a safe space to realise your own potential amongst a community of like-minded coaches and members.

Over the course of this programme, we’ll offer multiple ATS group classes every weekday, across our Plaza Damas and G Village studios. Each day will offer a different movement focus, allowing YOU to work on yourself.

Ready to see what you’re made of?

When does it start and end?

Part 1: 23rd September 2024 - 15th November 2024

Part 2: 18th November 2024 - 13th December 2024

How do we keep you consistent?

You keep you consistent! We make it easy by giving you the tools: a training programme so you never plateau, a system to record your progress, and a schedule that runs at the same time and same days, with CLUBALOHA’s finest members & coaches.

Not to mention, we’ll be tracking your attendance. Come to an ATS class AT LEAST three (3) times a week, each week, and stand a chance to win prizes from our friends!

We’re breaking down twelve(12) weeks into two parts, to help YOU progress:

  • Part 1: Strength & Hypertrophy

  • Part 2: Strength & Conditioning

How many classes should I join?

ATS is available every weekday (Mon-Fri), three to four times a day. Each day of the week will focus on different movements (check the focus days below).

ATS Class Schedule - Plaza Damas:

  • Early birds - 6am & 7.30am

  • Post-lunch lovers - 3.30pm

  • Train after work - 6.30pm

ATS Class Schedule - G Village:

  • Early birds - 7.30am

  • Train after work - 5pm & 6.30pm

We recommend you take between 3 to 5 classes a week, depending on your fitness level. Always listen to your body & give it the recovery it needs to perform at its best and to avoid injury.

WEEKLY FOCUS

Monday - Squat

Tuesday - Deadlift

Wednesday - Push

Thursday - Lunge

Friday - Pull

Get The UNLIMITED Membership!

Ready to commit to a healthier and fitter you? Purchase and attend as many ATS classes each day and each week, with our ATS UNLIMITED Membership!

*this membership is valid for both studio locations (Plaza Damas & G Village)

Pricing:

Save some cash and get the ATS: Vol. 10 All Inclusive Membership for all twelve weeks at RM1,200!

Or break it down and get the following:

ATS: Vol. 9 Part 1 for Week 1-4 only, at RM450

ATS: Vol. 9 Part 2 for Week 5-8 only, at RM450

ATS: Vol. 9 Part 3 for Week 9-12 only, at RM450

All prices listed exclude SST. Packages can be purchased on the website or by approaching our Front Desk for our Early Bird discount information before 23rd September 2024.

*Late cancellations will result in a strike. After three strikes, you will not be able to book classes for a week.

FAQ

  • The Aloha Training System is an all-rounder. We hit all the points, training strength, stamina, conditioning and explosive movements.

    If you are looking to progress in your fitness journey, by lifting heavier and increasing your stamina… you’ve come to right place!

    We’ll break the twelve weeks down to three (3) Parts:

    “Base Building” in Part 1;

    “Strength” in Part 2;

    “Power & Speed” in Part 3.

  • Our coaches will always offer regressions to a movement, should you need it.

    And hey, everyone’s new to something at least once. Even our coaches! You won’t find a more supportive community than the CLUBALOHA family, so jump in, bring a friend and we promise you’ll feel right at home.

  • If you want results, then yes! We highly suggest seeing it through from day one. Commit to yourself and trust that you’ll physically see and feel the difference in just seven weeks.

    Commit to just three (3) days a week and we’ll help you realise your potential.

  • We now have an UNLIMITED membership specially for you! Purchase the Part 1, 2 or 3 package at RM450, or get the ATS: All Inclusive for the whole 12 weeks at a discounted price of RM1200. Prices exclude SST.

    Packages can be purchased on our website or at the Front Desk.

    Otherwise, each class is one (1) credit (on Rezeve), but our monthly and pay-as-you-go credit packages are a bang for your buck.

    Get the UNLIMITED membership at the link below.

  • Email us at info@clubaloha.co