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ATP, Advanced Therapy and Performance
The ATP weight room

ATP members · Fall 2026

Weight Gain and Body Composition Challenge

Twelve weeks to gain muscle or lose fat, starting Friday, November 6. Open to every ATP member, on-site and remote. The best transformation wins $5,000.

Register by Nov 6 Not a member yet? Enter here

EligibilityYou must be an ATP member, on-site or remote, to enter.

Starts
Nov 6
Length
12 weeks
Grand prize
$5,000
Per 10 lb gained
+2 to 4 mph

Who it's for

  • Baseball players

    Put on size the right way. Every 10 pounds has meant 2 to 4 mph on the mound and 2 to 5 mph off the bat.

  • Other athletes

    Add muscle, strength and power for your sport, with a plan built around your season.

  • Adults

    Lose fat, add muscle and feel better in how you move, train and live.

How it runs

Twelve weeks on the board.

More than 1,000 athletes over 10 years. Entrants average 20 pounds gained. For every 10 pounds, we see 2 to 4 mph added to throwing velocity and 2 to 5 mph to exit velocity, while strength, power and body composition improve. The record is 36 pounds in 12 weeks, with 11 mph added to the fastball.

Nov 6Week 6Jan 29

Start

Starting weigh-in

Weigh-in, photos and a baseline test on the force plate, so we can see what the weight does for your numbers.

Past challenges

Before and after.

Finalists have put on size and dropped fat. Both count.

  • Bryce M., before and after, 2019

    Bryce M.

    Winner · 2019

    170 → 206 lb

    • +36 lb
    • Deadlift 315 → 515
    • Mound 76 → 87 mph
  • Matt W., before and after, 2025

    Matt W.

    Finalist · 2025

    172.6 → 195.4 lb

    • +22.8 lb
    • Fastball 75 → 81 mph
  • Ty H., before and after, Body comp

    Ty H.

    Pro pitcher · Body comp

    299 → 269 lb

    • −30 lb
    • Still throwing 97 mph
  • Garrison, before and after, Body comp

    Garrison

    Finalist · Body comp

    241 → 220 lb

    • −21 lb
    • Deadlift 365 → 520
    • Reverse lunge 245 → 275 x6
    • Chin-ups 8 → 15
    • 95+ mph off the tee
  • Mason, before and after, 2020

    Mason

    Winner · 2020

    173 → 194 lb

    • +21 lb
    • Deadlift +90 lb
    • Reverse lunge +80 lb
  • Hayden G., before and after, 2021

    Hayden G.

    Finalist · 2021

    215 → 200 lb

    • −15 lb
    • Body fat 25% → 18%
    • Deadlift 462 → 507
    • Reverse lunge 190 → 225
  • Eleni A., before and after, 2021

    Eleni A.

    Bodybuilder · 2021

    119 → 139.6 lb

    • +20.6 lb of mass
    • The kickoff to her pro bodybuilding career
    • Deadlift 275 → 325
    • Reverse lunge 185 → 245
  • Will M., before and after, 2025

    Will M.

    Finalist · 2025

    215 → 235 lb

    • +20 lb
  • Peter S., before and after, 2025

    Peter S.

    Finalist · 2025

    139 → 162 lb

    • +23 lb
  • Bryce B., before and after, 2025

    Bryce B.

    Finalist · 2025

    164 → 181 lb

    • +17 lb
  • Keanu, before and after, 2015

    Keanu

    Finalist · 2015

    148 → 171.8 lb

    • +23.8 lb
    • Deadlift +150 lb
    • Rows +30 lb
  • Brad, before and after, 2015

    Brad

    Finalist · 2015

    198 → 221 lb

    • +23 lb
    • Deadlift 135 → 255
    • Chin-ups 5 → 12
  • Garrett, before and after, 2015

    Garrett

    Finalist · 2015

    139 → 159 lb

    • +20 lb
    • Dramatically improved posture
    • Squat 135 → 200
    • Chin-ups 6 → 25
Force plate testing at ATP
TestedWeek 0RetestedWeek 12

Why we test it

Weight you can see in your numbers.

We test force and speed at the start and again at the end. You see what twelve weeks of eating and lifting did for how you move, throw and sprint.

In their words

What twelve weeks did.

  • “I made great progress and found major improvement in my fastball, gaining 6mph. All of my strength metrics significantly improved and I feel so much more powerful on the mound.”

    Matt W. +22.8 lb, +6 mph, 2025

  • “I gained 20 pounds and got a lot stronger, which helped my confidence a ton. It didn’t just help me in sports, but also taught me how to stay disciplined and work hard in everyday life.”

    Will M. +20 lb, 2025

  • “In these 12 weeks I have dropped 20 lbs in weight while increasing my deadlift from 365 to 520. My teammates have made numerous comments on how much faster I am and how easy I make hitting the ball hard look.”

    Garrison −21 lb, deadlift +155

Tom H.

135 to 170 pounds in 12 weeks. Then a DI roster spot.

Tom came in at 6'2" and 135 pounds, able to do one push-up. He never missed a weekly weigh-in. Twelve weeks later he was 170 pounds with his deadlift up more than 100 pounds, and he walked on at Marist College, his first-choice school, which then offered him a roster spot.

“Josh, along with his terrific staff, have pushed me for two years, and have helped me gain a total of 60 lbs, 35 of those in my first 12 weeks of training. This weight has taken stress off my elbow and shoulder while allowing me to increase my velocity by upwards of 10 MPH, nearing 90 MPH.”

What you get

Everything you need for 12 weeks.

  • A nutrition sheet based on your goals
  • A food choices list
  • Weekly check-ins
  • A kickoff video with Dr. Heenan
  • Weekly guidance from Dr. Heenan, who oversees every entrant

Your people help you win.

Finalists are posted on ATP's Instagram. Instagram likes count for half the score and ATP staff for the other half, so share your post with your team, your family and your town.

The rules

Read these first.

Register

Enter by November 6.

Members enter here. Not a member yet? Enter anyway and we'll get you set up in time.

Enter the challenge

Are you an ATP member?
Your goal for the 12 weeks

Questions.

The ATP weight room

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