Sports Performance · Golf and Racquet · Singapore CBD

Sports performance training, built for golf and racquet sports

1:1 strength for the amateur golfer and racquet player who trains around a working week. Rotation and deceleration under load at speed on Keiser pneumatics, from a measured baseline. Sessions at 07:00 and lunch, above Telok Ayer MRT.

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As seen in

Inside the studio

Rotation and deceleration, under load, at speed

Loaded carries and sled work on the turf, rotation and deceleration at speed on the Keiser machines. One coach, one athlete, Manulife Tower, Singapore CBD.

Athlete carrying a Catalyst plate across the blue turf track at Manulife Tower

Sled push down the Catalyst Performance turf track, Singapore CBD

Overview

Sports Performance · Golf and Racquet · Singapore CBD

Catalyst Performance runs 1:1 sports performance training at Manulife Tower in the Singapore CBD for amateur golfers and tennis and padel players. The work is strength and movement, not swing or stroke coaching: rotational force for the golf downswing, deceleration and single-leg control for the split-step and the lateral lunge, shoulder strength for the serve and the overhead. It is trained at speed under load on Keiser pneumatic resistance, which stays smooth at any velocity, and it is re-tested every block against the same four baseline tests.

We say what the baseline does not measure. We do not measure club-head speed, racquet speed or on-court recovery, and we do not own a force plate. We measure grip strength, movement-pattern strength, a Y Balance Test for left-right asymmetry, a 3-minute step test for recovery, and body composition. Those are the numbers we re-test, and those are the only numbers we promise to move. What changes on the course or the court is yours to report, and we ask.

The sessions that fit this buyer are the ones before the office and at lunch, and the studio is above Telok Ayer MRT for that reason. Runners and HYROX athletes have their own pages, personal training for runners and HYROX training; the coaching credentials behind all of it are on the strength and conditioning coaches page.

Part of Catalyst's 1:1 personal training in Singapore, coached at our private Manulife Tower studio in the CBD.

Comparing sports performance options

What 1:1 sports performance training at Catalyst includes

Dimension	Catalyst Performance	Club or academy fitness session	Commercial-gym PT
Coaching ratio	1:1, every repetition coached, private floor	Small group, sport-specific drills	1:1 on a shared floor
Loading	Keiser pneumatics at speed, 1 kg steps; Watson platforms for strength	Bands, medicine balls, bodyweight	Fixed plates and machines
Baseline	Four tests, re-tested every block, limits stated	Rarely measured	Weigh-in, sometimes a 1RM
Match week	48 h pre-match volume cut as a standing rule	Follows the club calendar	Depends on the trainer
Slots	07:00 to 09:00 and lunch, above Telok Ayer MRT	Club hours	Peak-hour floor
Physio	Co-managed with your physio via our NKT lane	Separate	Separate

Coaching ratio

Catalyst Performance

1:1, every repetition coached, private floor

Club or academy fitness session

Small group, sport-specific drills

Commercial-gym PT

1:1 on a shared floor

Catalyst Performance

Keiser pneumatics at speed, 1 kg steps; Watson platforms for strength

Club or academy fitness session

Bands, medicine balls, bodyweight

Commercial-gym PT

Fixed plates and machines

Baseline

Catalyst Performance

Four tests, re-tested every block, limits stated

Club or academy fitness session

Rarely measured

Commercial-gym PT

Weigh-in, sometimes a 1RM

Match week

Catalyst Performance

48 h pre-match volume cut as a standing rule

Club or academy fitness session

Follows the club calendar

Commercial-gym PT

Depends on the trainer

Slots

Catalyst Performance

07:00 to 09:00 and lunch, above Telok Ayer MRT

Club or academy fitness session

Club hours

Commercial-gym PT

Peak-hour floor

Physio

Catalyst Performance

Co-managed with your physio via our NKT lane

Club or academy fitness session

Separate

Commercial-gym PT

Separate

The club session trains the sport. We train the strength and the control the sport sits on, and we re-test it.

What our members say

★★★★★

Over six years with Dr Luqman at Catalyst Performance, exceptional understanding of biomechanics, mobility, and strength. Took me through injury rehabilitation and significantly improved my tennis, rugby, and boxing performance.

Dr Michael Hession6+ years training with Dr Luqman, tennis, rugby, boxing, injury rehab

★★★★★

Six years training with Jeremy at Catalyst Performance, measurable progress on every pillar of the 4-Pillar Assessment, and the kind of consistency you only get from a long coaching relationship.

Kenny Wong6 years training with Jeremy

★★★★★

Years training with Bervin at Catalyst Performance, care, discipline, and passion that you don't find in most personal training gyms in Singapore. Catalyst is in the best hands.

Matthieu DupontMany years with Bervin

Strength training for golf

The downswing is a ground-up rotation: the stance leg braces, the hips turn, the trunk follows, the arms arrive last. We train it in that order. Single-leg stance strength from the Y Balance baseline, hip and thoracic rotation range, then rotational cable pulls on the Keiser at swing speed, because air resistance does not lurch the way a plate stack does when you move fast. Grip strength is measured and trained because it is the only place the club meets the body. We do not coach the swing and we do not claim to.

Tennis and padel, strength for the legs and shoulder

Racquet sports are decided by the stop, not the sprint: the lateral lunge, the split-step, the change of direction. We train deceleration with loaded lateral lunges and single-leg landings, and we build the shoulder for the serve and the overhead with the cuff and the scapular work that most players skip. Padel in Singapore is a year-round sport, so there is no off-season to hide the knee and shoulder load; the block runs around your court schedule.

Sessions that fit a working week

The two slots this buyer has are before the office and at lunch. The studio sits directly above Telok Ayer MRT, with same-floor parking, showers and towels, so a 07:00 session ends with you at your desk by 08:30 and a lunch session returns you to Raffles Place inside the hour. Appointment-only, so the floor is yours.

What the assessment measures, and what it does not

Four tests run at the start and again every block. The Y Balance Test reads single-leg reach and left-right asymmetry, the asymmetry we then train. Grip strength and movement-pattern strength read the base the sport sits on. The 3-minute step test reads submaximal recovery, not on-court recovery. Body composition reads power-to-weight. Not measured: club-head speed, racquet speed, VO2max, a force-plate jump. Stating the limit is what makes the rest worth trusting.

Training at speed on Keiser pneumatics

Two claims, both true. Keiser pneumatic resistance changes in 1 kg steps without touching a plate, and it stays smooth at speed, so a rotation or a push can be trained fast under load without the momentum a plate stack adds. That is what lets a golfer pull a cable at something like swing speed and a racquet player drive out of a lunge against resistance. The Watson platforms carry the heavy strength work; the sled, rower and ski erg carry the conditioning.

Physio co-management and the sports massage lane

If you are working with a physiotherapist, we work with them. Hafiz, our NeuroKinetic Therapy practitioner, runs the return-to-sport and sports massage lane, and the training block is written around what the physio has cleared. Rugby, football and pre-ski conditioning are available on request; ask at the consultation and we will tell you plainly whether we are the right fit.

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Why Catalyst

Strength is the part of the sport you can train indoors

A golfer's rotational force and a tennis player's deceleration are trainable qualities with a clear evidence base: resistance and rotational-power programmes produce measurable gains in golf swing speed in trained amateur golfers (a body of controlled trials summarised by Ehlert, 2020, in the Journal of Sports Sciences), and lower-body strength and single-leg control are the established levers for change-of-direction ability. What we add is the measurement discipline: the same four tests at every Checkpoint, so the strength gain is on paper before you look for it on the course.

The amateur who plays to compete needs a different block from the professional

A professional has a season and a support team. An amateur in Singapore has a Saturday tee time, a Tuesday league night, a full working week and a body in its forties or fifties. The block we write has two sessions a week, not five; it cuts volume in the 48 hours before a match as a standing rule; and it spends its early weeks on the asymmetries the Y Balance Test found, because an uneven stance leg is the thing most likely to end a season early.

We re-test, so the claim is checkable

Every block ends at the same four tests it started with. Grip, movement-pattern strength, Y Balance reach, step-test recovery, body composition. If the numbers have not moved, the block was wrong and we rewrite it. We make no claim about your handicap or your ranking, because we do not measure them; we claim the strength and the control, and we show the sheet.

Loaded carry on the Catalyst floor, a Catalyst-branded 10 kg plate in hand

Foot planted on a plyo box, single-leg control work at Catalyst Performance

Real Catalyst sessions on the turf, Manulife Tower

Before you book

Sports performance training is sold in 1:1 packages sized after the assessment. The first step is a complimentary 30-minute consultation at the studio; the four-test baseline follows, and you leave with the printed sheet whether or not you sign up.

See full pricing →

Common questions

Q. 01

Does strength training improve golf swing speed?

In trained amateur golfers, yes: controlled trials of resistance and rotational-power training report measurable gains in club-head speed (summarised by Ehlert, 2020, Journal of Sports Sciences). At Catalyst we do not measure club-head speed; we measure and re-test grip strength, movement-pattern strength and Y Balance asymmetry every block, and train rotation at speed on Keiser pneumatics. The swing speed number is yours to bring from the range.

Q. 02

How often should a 45 year old tennis or padel player lift?

Two sessions a week in season, with the heavier session placed at least 48 hours before a match; that is our standing rule. Each session runs sixty minutes and pairs a lower-body deceleration emphasis with shoulder and cuff work. Off-season, a third session can go in. More than that in a working week in the forties tends to cost recovery, not add strength.

Q. 03

Can I train around my match schedule?

Yes, and the block is written around it rather than on top of it. Tell us the league night and the tournament dates at the consultation. We cut volume in the 48 hours before a match as a standing rule and place the heavy session on the day furthest from it. A tournament week becomes a maintenance week.

Q. 04

Do you work with my physiotherapist?

Yes. Hafiz, our NeuroKinetic Therapy practitioner, runs the return-to-sport and sports massage lane and co-manages with your physio: the training block is written around what has been cleared, and the physio's notes set the limits. If you are mid-rehab, start on the injury rehabilitation page rather than here, and we will move you across when cleared.

Q. 05

Is this for competitive or social players?

Socially competitive: the club golfer chasing a handicap, the league tennis or padel player, the person who plays twice a week and wants to keep playing at 60. We do not train professionals and we do not coach technique. If you want the strength and control that the sport sits on, measured and re-tested, this is the page.

Q. 06

Do you train teenagers for sport?

Yes, on a separate page with its own rules: one named coach, a parent welcome on the floor, Keiser loading in 1 kg steps, and no score under 18. See personal training for teenagers.

Q. 07

How are coaches assigned to me?

We match you based on your goals, training history, medical considerations, and personality fit. Every coach at Catalyst Performance is trained in the same 4-Pillar framework, but each brings a different strength. You work with the coach who is best positioned to guide your long-term development.

See all FAQs →

Keep reading

Book a 30-min consultation, the baseline follows

The 30-min call is the only thing you commit to up front. Everything else only happens if it makes sense.

Book your complimentary consultation →

Who coaches this

The coaches behind the block

A former national team athlete and Olympic-lifting podium coach, and the practitioner who runs the return-to-sport lane. Sport-specific coaching assignments are confirmed at the consultation.

Ronald

Strength Coach and Former National Athlete

1st Runner-Up at the 2022 Singapore Weightlifting Open (Under 89kg). Previously a professional handball player with the Yamanashi Kofu Handball Team in Japan, and Vice-Captain of the Singapore National Handball Team. A team-sport athlete who became a barbell coach, which is the combination a rotational or court sport needs.

1st Runner-Up Singapore Weightlifting Open 2022 (Under 89kg)
Professional Handball, Yamanashi Kofu Team Japan
Vice-Captain, Singapore National Handball Team

Read Ronald's full bio →

Hafiz

NKT-Certified Movement and Rehab Trainer

A NeuroKinetic Therapy practitioner and founding Catalyst trainer. Hafiz runs the sports massage and return-to-sport lane, and co-manages with your physiotherapist when a block has to be written around a cleared injury.

NeuroKinetic Therapy Certified
Sports Massage and Return-to-Sport Lane
Founding Catalyst Trainer

Read Hafiz's full bio →

Catalyst Performance

Sports performance training, built for golf and racquet sports

What 1:1 sports performance training at Catalyst includes

Dimension	Catalyst Performance	Club or academy fitness session	Commercial-gym PT
Coaching ratio	1:1, every repetition coached, private floor	Small group, sport-specific drills	1:1 on a shared floor
Loading	Keiser pneumatics at speed, 1 kg steps; Watson platforms for strength	Bands, medicine balls, bodyweight	Fixed plates and machines
Baseline	Four tests, re-tested every block, limits stated	Rarely measured	Weigh-in, sometimes a 1RM
Match week	48 h pre-match volume cut as a standing rule	Follows the club calendar	Depends on the trainer
Slots	07:00 to 09:00 and lunch, above Telok Ayer MRT	Club hours	Peak-hour floor
Physio	Co-managed with your physio via our NKT lane	Separate	Separate

Coaching ratio

Catalyst Performance

1:1, every repetition coached, private floor

Club or academy fitness session

Small group, sport-specific drills

Commercial-gym PT

1:1 on a shared floor

Catalyst Performance

Keiser pneumatics at speed, 1 kg steps; Watson platforms for strength

Club or academy fitness session

Bands, medicine balls, bodyweight

Commercial-gym PT

Fixed plates and machines

Baseline

Catalyst Performance

Four tests, re-tested every block, limits stated

Club or academy fitness session

Rarely measured

Commercial-gym PT

Weigh-in, sometimes a 1RM

Match week

Catalyst Performance

48 h pre-match volume cut as a standing rule

Club or academy fitness session

Follows the club calendar

Commercial-gym PT

Depends on the trainer

Slots

Catalyst Performance

07:00 to 09:00 and lunch, above Telok Ayer MRT

Club or academy fitness session

Club hours

Commercial-gym PT

Peak-hour floor

Physio

Catalyst Performance

Co-managed with your physio via our NKT lane

Club or academy fitness session

Separate

Commercial-gym PT

Separate

The club session trains the sport. We train the strength and the control the sport sits on, and we re-test it.