ALOHA TRAINING SYSTEM: MUSCLE

ATS: Muscle Vol. 11

A 6-week training programme

Our first Aloha Training System (ATS) programme for 2025! 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. 11 starts 13th January only at CLUBALOHA, Plaza Damas! It’s a 6-week program that ends just before Ramadhan on the 21st of February. 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.

This season, we merge STRENGTH & MOBILITY. And an absolute non-negotiable is understanding CORE CONTROL. We'll still be focusing on fundamental movement patterns, but with an emphasis on range of motion. We hone all these elements to become pain-free, stronger & faster athletes!

Integrating mobility & strength training can significantly improve
•⁠ ⁠Joint health and range of motion 
•⁠ ⁠Performance in both daily activities and athletic endeavors 
•⁠ ⁠Injury prevention and recovery rates 

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 at Aloha Muscle Club, Plaza Damas. Each day will offer a different movement focus, allowing YOU to work on yourself.

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.

When does it start and end?

13th January 2025 - 21st February 2025 (6 weeks)

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.

YOU will be working on overall strengthening progressively throughout the 6 weeks

  • Week 1 & 2 - Stabilization

  • Week 3 & 4 - Strength

  • Week 5 & 6 - Power (Plyometrics)

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

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 - Upper Pull

Wednesday - Lower Hinge

Thursday - Upper Push

Friday - Lunge/ Hinge ii

Ready to see what you’re made of?

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: Vol. 11 All Inclusive Membership!

*this membership is valid for both Plaza Damas studio only

Pricing:

Save some cash and get the ATS: Vol. 11 All Inclusive Membership for all six weeks at RM680!

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 13th January 2025.

*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!

  • 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 ATS Unlimited Package for the whole 6 weeks at a discounted price of RM680. 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.

  • Email us at info@clubaloha.co