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Aidy Johan | S&C Coach

@aidyjohan

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Strength & Conditioning Coach
Helping endurance athletes get stronger & stay injury resilient

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Truly grateful for this opportunity to work with @arc.msia and part of something bigger than just leading a session. This is about learning, growing, and giving back to the fitness scene in Malaysia.

I don’t take this lightly. Every chance like this is a responsibility to raise the standards, support the athletes, and help build a stronger, healthier future together. promise to give my best in every session because the goal isn’t just a workout, it’s to make a real impact on the sport we love.

Deepest thanks and appreciation to @farhatfaez @azlaniadani and @asicsmalaysia team for trusting me with this journey. It truly means the world. taken in Menara TRX by @aidyjohan

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a year ago

Final day, finally. @akk.isnmalaysia @isnmalaysia Sports Science Level III.

Case study proposal defense done. It’s been a rough week. One week course, insufficient sleep, body not at 100%, down with fever, sore throat, cough. Missed training, energy all over the place. But showed up, did what I could.

Thank you Dr @athina.zulkifli for snapping that shot. Sorry I couldn’t stay longer for yours, your slot was too late haha. Hope your presentation is going well too.

Hopefully back to full power by tomorrow for brick training. Let’s go again. taken in Institut Sukan Negara (ISN) by @aidyjohan

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a year ago

Okay laaa, after years of nagging about fitness, strength training, and a healthy lifestyle, at least got some recognition! It’s not much, just a light sharing related to Ramadhan fitness, not a deep dive yet but still, it means a lot.

This small moment reminds me why I started, helping people understand the importance of health especially strength training, even when there’s no instant reward. Grateful for this opportunity and the motivation to keep going.

Didn’t even realize I got featured right next to @sportsdocramlan a legend in sports and a senior professional from @isnmalaysia . Met him before for my knee injuries, and now we’re in the same article. Small world! Good to see you again, Dr. Ramlan.

Massive thanks to @brotherkhal @kh4lilul for linking me up and Farid for making this happen. Appreciate you both!

Thank you @thestaronline 🙏

#EveryoneMustStrengthandConditioning #DoBoth by @aidyjohan

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2 years ago

Getting older doesn’t mean getting weaker.

With regular strength training and sufficient daily protein, we can continue to support muscle health, stay active, and maintain independence as we age.With @marigoldhlmilkmy_ Advance Milk, we get 25g of protein in just 2 glasses, 38% more calcium, and 9 essential vitamins to support our active lifestyle. 💙🥛

Fitness isn’t just about lifting heavier or improving performance, it’s about staying strong for the things that matter in everyday life. ❤️

Start building strength today, and keep moving strong at every age.

#MARIGOLDHLAdvanceMilk #DefeatSarcopenia #MARIGOLDHLSarcopenia taken in Kuala Lumpur, Malaysia by @aidyjohan

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6 days ago

Quality over quantity = results. by @aidyjohan

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10 days ago

After more than 10 years of training, this is something I wish I understood earlier.

Your goal should determine your priorities but don’t completely neglect the qualities that support performance, health and longevity.

You don’t need to be great at everything.

Maintain what you’ve built.
Develop what your goal requires.
Address what may be holding you back.

Train with intention, not just comfort.

What are you currently prioritising,and what are you neglecting? taken in Kuala Lumpur, Malaysia by @aidyjohan

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a month ago

Comment “CSCS” to follow Aidy’s learning journey into Strength & Conditioning. 🏋🏻

From grassroots coaching and kettlebell training to strength & conditioning, Aidy has continued to invest in his knowledge and develop his coaching practice.

Earlier this year, he took another step deeper into the field with our NSCA Certified Strength and Conditioning Specialist (CSCS) Exam Prep Course.

What we love about his journey is that it reflects something important about coaching:

The more you learn, the more you realise how much there is to learn.

Preparing for the CSCS goes beyond simply knowing exercises or putting together workouts. It challenges coaches to understand why we train, how to assess performance, develop strength, power, speed and endurance, and structure and evaluate training programmes.

Our 3-day CSCS Exam Prep Course covers exercise science, biomechanics, energy systems, testing, exercise technique, Olympic weightlifting, plyometrics, speed & agility, programme design and periodisation — with practical application, case studies, mock exams, exam strategies and structured study guidance.

Aidy, congratulations on completing this step in your journey! 👏🏻

Ready to take your learning deeper into strength & conditioning, athleticism and sports performance?

📅 2–4 October | FITM, Malaysia
⏰ 8:30am–5:30pm
💰 RM4,980
👨‍🏫 Educator: Raymond Wong, NSCA Global Chapter Singapore

Includes:
📚 Essentials of Strength Training & Conditioning, 4th Ed.
📖 NSCA CSCS Digital Exam Study Guide
🎟️ 1 CSCS exam attempt — ticket valid for 120 days
👤 1-year NSCA Professional Membership

Who should join:
• Fitness professionals aspiring to advance into performance training
• Strength & conditioning coaches
• Sports science graduates/professionals preparing for the NSCA CSCS®

Prerequisite: Bachelor’s Degree + valid CPR-AED certification.

If this is the direction you want to take your coaching career, comment “CSCS” or DM us to find out more. taken in FITM by @aidyjohan

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a month ago

Monday team workout. taken in DEFY Training by @aidyjohan

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a month ago

Maybe kita terlalu takut dengan supplement, tapi terlalu relaxed dengan lifestyle sendiri.

Nasi lemak bukan masalah. Roti canai bukan masalah. Dessert pun bukan masalah.

Masalahnya bila satu scoop protein atau 5g creatine terus dianggap “tak sihat”…

Tapi tidur 5 jam, duduk 10 jam sehari, exercise sekali-sekala, protein tak cukup, sayur entah ke mana, kita macam okay je.

The bigger picture matters.

Perspektifnya simple.

Fitness bukan pertandingan siapa paling lean atau paling muscular.

Kalau umur 40 nanti masih boleh hiking, main dengan anak, angkat luggage, naik tangga, bersukan dan bergerak tanpa badan rasa macam dah “tua”…

That’s a win.

Protein dan creatine boleh jadi tools.

Tapi supplement tak patut mengatasi asas.

Makan proper, training, movement, tidur dan recovery.

Dan myth pasal creatine memang masih kuat walaupun evidence dah banyak.

Kalau nak baca sendiri:

Morton et al. (2018)
Protein supplementation and resistance training

Kreider et al. (2017)
Creatine safety and efficacy

Tsiaras et al. (2026)
Creatine supplementation and kidney function

Bukan sekadar percaya apa yang lalu dekat TikTok atau Instagram.

Baca research. Faham context. Lepas tu baru decide.

So, apa myth pasal protein atau creatine yang paling lama korang percaya?

@onthegoofficialmy @onthegoofficialsg

#strengthandconditioning #kualalumpur by @aidyjohan

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2 months ago

First @redlinefitnessgames.my .
Men’s single advanced.

Race slot was only confirmed 3 days before the event, so I said yes and went for it.

Race experience, pacing and race specific muscular endurance were my biggest limiters. I played it too conservatively, stayed in my comfort zone, and definitely had more to give. Lesson learned.

This race reminded me that being fit and being race fit are two different things. Hybrid racing isn’t just about strength or endurance alone, it’s about sustaining your output under fatigue, station after station.

Proud to have stepped onto the start line, crossed the finish line, and walked away with valuable lessons. Almost 40s, grateful that years of consistent training still allow me to take on opportunities like this.

Huge thanks to @defy.training & @redlinefitnessgames.my for the race slot and the opportunity to be part of this event. Really appreciate it.

@rokebynutrition_mysg taken in Kuala Lumpur, Malaysia by @aidyjohan

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2 months ago

The biggest mistake I see isn’t a lack of motivation.

It’s skipping the prerequisites.

Advanced methods like the Norwegian Method, double-threshold sessions, daily METCONs, and HYROX training have their place but only when you have the foundation to recover and adapt from them.

A stronger aerobic base.
Higher relative strength.
Adequate muscle mass.
Consistent sleep.
Enough calories.
Months or years of progressive training.

The goal isn’t to train like an elite athlete.

The goal is to become the type of athlete who can actually benefit from elite level programming.

Build your foundation first.

Everything else becomes more effective because of it.

What’s one fundamental you’re focusing on right now? taken in Kuala Lumpur, Malaysia by @aidyjohan

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3 months ago

Still chasing the aerobic engine.

The knee isn’t ready for impact, but that doesn’t mean fitness has to go backwards.

Today’s aerobic work 20 mins each ergs at an easy effort. Building the aerobic engine with less impact on the knees.

Endurance isn’t built only on the road. Sometimes the smartest session is the one that keeps you progressing while respecting your body.

The best program isn’t the perfect one, it’s the one you can consistently do. taken in Good Juju Barbell Club by @aidyjohan

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3 months ago