Isaac Wong Performance Training

Post ICT so finally have the time to recap Turf Games Asia and can’t believe the only photo we had as a team was in front of the selfie mirror while queuing to register! 😂

What a ride it was forming a church team Grace City Church Singapore and competing alongside these bros!

So close to top 5; the final running event really messed us up! 😅

On to the next! Looking forward to the end of the year where we will hopefully break some lifetime PRs and finish our first ever full marathon! BYD Singapore International Marathon presented by adidas

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Follow me as I attempt to redefine “HYBRID” in 2026!

🎁 Sponsors / Partner Discounts - Use “ISAACWONGPT”:

🍱 Nutrition Kitchen 🇸🇬 - 15% off, min. $100 spend
🏃‍♂️ LevelUp by TriFactor - 5% off all tests / services
🏋️‍♂️ Activex Physiotherapy - 10% off initial consult

Some singles and doubles to end off week 4.

Next week, we hope to hit some respectable loads to wrap up this extended general prep & hypertrophy block to see where our strength is at currently.

Going to be hard to train consistently during ICT so realistically the next block which will be heavily focused on strength and marathon prep can only begin in September!

Let’s get it guys 💪

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Follow me as I attempt to redefine “HYBRID” in 2026!

🎁 Sponsors / Partner Discounts - Use “ISAACWONGPT”:

🍱 Nutrition Kitchen 🇸🇬 - 15% off, min. $100 spend
🏃‍♂️ LevelUp by TriFactor - 5% off all tests / services
🏋️‍♂️ Activex Physiotherapy - 10% off initial consult

🕰️ The Starting Point 🕰️
▪️ As Singapore’s #1 Long Drive athlete, Daryl wanted to put on more muscle, improve his body composition and learn Olympic Weightlifting to improve his strength and power in preparation for the World Long Drive Championships.

🎯 The Goal 🎯
▪️ To get stronger and improve his power through Olympic Weightlifting and other lifts
▪️ To put on more muscle and improve his body composition over time
▪️ To improve his standings as a long drive player on the international stage

🧠 The Plan (Personal Training, then Online Coaching) 🧠
▪️ Calorie tracking, high protein. Implemented a bulk cycle first before a cut
▪️ Gym 3x / week; Golf Speed / Technique sessions 2-3x / week
▪️ Sessions focusing primarily on Olympic lifting while sprinkling some conventional strength work
▪️ Daily / weekly monitoring and adjustments to protocols wherever necessary

📊 The Result 📊
▪️ Body composition improved - more muscular and leaner
▪️ Achieved a baseline proficiency in the sn**ch & clean and jerk
▪️ Continued to maintain his status as SG’s top long drive athlete and even representing at the World Long Drive Championships!

📣 Here’s what he has to say! 📣
“I first reached out to Isaac because I wanted to put on more muscle, learn Olympic weightlifting and become more explosive for my golf swing. After our bulking phase, we continued to work together to lean down while maintaining strength and power for the World Long Drive Championships!

The biggest thing I’ve gained is not performance, but knowledge. Isaac taught me how to manage my nutrition properly and train with purpose. He is meticulous with my programming, knows exactly how to periodize and that has changed my own approach to speed training for golf as well.

As a coach myself, I know how important strong fundamentals are. Isaac really knows his stuff, adds value and most importantly, keeps me accountable.”

Watch him share his journey in our next post! 🫡

Let’s work together! 👇

🇸🇬 Personal Training
🌎 Online Coaching
📈 Mentorship for Coaches

💌 To enquire or find out more, please visit my website ➡️ isaacwongpt.com

For the past few months, I’ve been taking a slightly different approach to my primary squat and primary deadlift programming.

I’ve been doing a lower / upper split for a while now so naturally, logic might dictate that each of the primary squat / deadlift would each go to one of the lower days in order to maintain maximum freshness.

But with a new goal of trying to maintain sn**ch / clean & jerk baseline proficiency and conventional deadlift once a week, it feels like I just have to dedicate the 1st part of a lower day to these, which would mean everything after that has to be secondary work. And it wouldn’t make sense for any primary deadlift / squat to be on this day.

And to that end, I find it easier to shift my primary deadlift (sumo deadlift) to right after my primary squat on day 1, doing both together on the same day and it seems like this has been easier to execute so far. The mitigating factor is that it is the first session of the week (on monday) so I’m at my freshest, and I program lower volume squats just to conserve as much as I can and I also try to take as much rest as I can during transition before deadlift.

However the downside is that I’m still slightly compromised and my primary deadlift will never “show up”. I still see some improvements in both lifts based on other metrics but only a true strength test at the end of the block will tell if it’s working or if I’m cramping too many things together!

🚀🚀🚀
Follow me as I attempt to redefine “HYBRID” in 2026!

🎁 Sponsors / Partner Discounts - Use “ISAACWONGPT”:

🍱 Nutrition Kitchen 🇸🇬 - 15% off, min. $100 spend
🏃‍♂️ LevelUp by TriFactor - 5% off all tests / services
🏋️‍♂️ Activex Physiotherapy - 10% off initial consult

🕰️ The Starting Point 🕰️
▪️ Sandra’s goal was clear - to get leaner and stronger, improve cardiovascular (running) fitness and simply feel healthier and more confident. After seeing the progress her brother had previously made, she committed to coming onboard.

🎯 The Goal 🎯
▪️ To lose fat, build muscle and strength and improve cardio (running) fitness
▪️ To become more confident

🧠 The Plan (Online Coaching) 🧠
▪️ Calorie deficit, high protein, 10-16k steps daily
▪️ Gym 2x / week; Run 2x / week
▪️ Daily / weekly monitoring and adjustments to protocols wherever necessary

📊 The Result 📊
▪️ 8kg down in 33 weeks, leaner, stronger and fitter than ever!
▪️ Improved her zone 2 running from ~10mins / km for 20 mins to 7:30/km for 1 hour!

📣 Here’s what she has to say! 📣
“After learning about Isaac’s science-backed approach from my brother who had previously made great progress with him, I felt confident to trust him with my own journey.

The biggest difference for me was the accountability. Nutrition had always been my biggest challenge but Isaac’s system of accountability and check-ins made it much easier to stay on track.

One thing I really appreciate is that Isaac explains why changes are made to my program and is always open to hearing me out and discussing what works best for my lifestyle.”

Watch her share her journey in our next post! 🫡

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If you’re ready to transform your body and take control of your fitness, I’d be honoured to journey alongside you! And if you’re a coach looking to consistently deliver real results for your clients, my mentorship program is here to level you up!

Let’s work together! 👇

🇸🇬 Personal Training
🌎 Online Coaching
📈 Mentorship for Coaches

💌 To enquire or find out more, please visit my website ➡️ isaacwongpt.com