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Results
Six recent client stories. Each one structured the same way: intake numbers, a 12- to 24-week block, and outcomes recorded session-by-session. Names with the client's permission; metrics from the logbook.
Case studies
All clients have given written permission for case-study use. Identifying details edited where requested.
12-week shred · Wei, 34 · designer · Sai Ying Pun
Twice-weekly 1:1 plus Saturday crew. Strength volume up, conditioning fixed at 2× 25min, protein anchored at 1.8g/kg. By week 12 he had his first dead-hang pull-up and his deadlift was 30kg heavier than at intake.
Measured outcome
−7.4kg fat · deadlift 100kg → 130kg · 1st pull-up week 9
Hybrid exec · Daniel, 41 · fund services · always travelling
Three flights a week, four time zones in two months. Sessions split: 1:1 on Mondays, band circuits on the road, voice-note check-in after every workout. Came back from a 9-week road show fitter than he left.
Measured outcome
RHR 68 → 58 · zero training weeks missed · sleep avg +52min
Return-to-play · Kenny, 28 · ACL rehab · Tai Hang
Cleared by his ortho at month four. We ran a 24-week return-to-play block: heavy unilateral strength, sled work for re-acceleration, plyometric ladder phased in from week 14. Marathon PR at week 22.
Measured outcome
Marathon 3:42 → 3:14 · single-leg squat 0 → BW × 8 reps
Crew of six · Couch-to-10K cohort · Quarry Bay
Eight-week beginner crew, six clients capped, three sessions a week (two strength, one conditioning). All six finished their first 10K race together at week 14. The cohort still trains together 18 months later.
Measured outcome
6/6 finished 10K · avg pace 7:14 → 5:48 /km
Powerlifting prep · Joon, 31 · IPF qualifier
16-week peak block into a regional meet. Conjugate-style strength wave, light off-season conditioning, deload every fourth week. Hit a 17.5kg total PR on meet day, qualified for the national meet.
Measured outcome
Total +17.5kg · bodyweight unchanged · 8/9 lifts on meet day
Postpartum strength return · Mei, 33 · 9 months post
Started six weeks after cleared by her OB. Pelvic-floor friendly intro block, then layered loaded carries, trap-bar deadlifts, and goblet squats. By week 16 she was lifting heavier than pre-pregnancy with zero pelvic-floor symptoms.
Measured outcome
Trap-bar deadlift BW × 1.4 · 0 pelvic-floor issues at follow-up
What shifted
Before
Class-hopping for two years, same body
After
12-week block, +15% on every big lift
Before
Weekend warrior soreness from Monday to Wednesday
After
Planned lighter weeks + targeted mobility finishers
Before
All-or-nothing dieting that ended in the same place every time
After
Protein anchored, food you can live with for a year