CORE™ Programming Guide
CORE™ Athletic Conditioning & Performance Training™ focuses on functional fitness, targeting core strength, and kinesthetic awareness, which together leads to improvements in total-body strength and power.
Programming Guide Train smarter. Train better. Athletic Conditioning engineered for total-body power, strength & agility CORE™ Athletic Conditioning & Performance Training™ is a training program that focuses on functional ﬁtness, targeting core strength, and kinesthetic awareness, which together leads to improvements in total-body strength and power. This multi-layered system is designed for both novice and high-level athletes. The CORE Foundational Principles followed in this training regime enhance performance by improving precision, control, strength, power, and agility. Kick start your metabolic system, optimize athletic performance, and train smarter with the combination of body control and power movements that transform regular training regimens into high intensity, results-driven workouts. The CORE system will help retrain unbalanced muscles, initiate the core, and build strength from within that will transfer on and off the playing ﬁeld! New CORE™ Athletic Conditioning & Performance Training™ Developed by the Merrithew Health & Fitness™ Team CORE Instructor Foundation Course, Level 1 Course Description This seven-hour training program introduces important concepts of athletic conditioning and performance training. Emphasis is placed utilizing 11 Foundational Principles when training athletes. The principles cover alignment and biomechanics for the major joints involved in athletic performance as well as understanding how to train the three classiﬁcations of muscles for optimal performance. In addition, components of athletic conditioning are overviewed including resistance training methods, plyometric training, balance training, and speed & agility training. Performance training concepts such as periodization are also introduced. Finally, participants will walk away with two Interval Training workouts, one based on muscular endurance and one focusing on high-intensity training. These workouts incorporate the various concepts covered in the program and utilize a variety of equipment options. CECs: 0.7 STOTT PILATES and other organizations Prerequisite – This course is intended for those already working in the fields of fitness or movement or anyone with an interest in developing the related skills. There are no prerequisites. All participants in the course will be issued a letter of completion and will be granted an instructor qualification. A history of participation in fitness or movement is highly recommended for anyone wishing to take this course. Foundation Course Objectives 1. Explain the theory behind the CORE principles. 2. Effectively apply CORE principles to a workout for any level participant. 3. Teach a pre-programmed CORE Circuit class in a group format. 4. Practice correct execution of exercises found in traditional ﬁtness training. Equipment used in this course Mat, Strength Tubing™ – Cardio (variety of 3 strengths), Large Stability Cushion™, Medicine Balls (variety of 3 weights), Halo Trainer®**, Stability Ball™ (55cm or 65cm for Halo), Strength Tubing for Ankles (variety of 3 strengths) Instructor Workshops RECOMMENDED: Complete CORE™ Workshops to receive further programming content and choreography that is not covered in the Foundation course. Currently there are ﬁve CORE workshops, and many more to follow. See additional information on workshops offered. All workshops provide CECs from STOTT PILATES® and other organizations. Please note: Taking workshops alone without participating in the Foundation Course will not qualify you as a CORE Instructor. CORE Athletic Conditioning on the Tower Trainer™ Athletic conditioning at any level can take on a variety of complexions. ns. In this workshop learn how this new free-standing tower uses a secured bar along with various springs and straps to produce an unparalleled workout. Built on the premise of working large muscle groups both concentrically and eccentrically, this unique Tower Trainer routine is a hybrid of traditional athletic training with the foundational work of the CORE philosophy. The goal is to produce proper movement mechanics while challenging the body in different planes of motion, coupled with altered resistance and balance requirements including suspension training. • Featured in CORE Athletic Conditioning on the Tower Trainer DVD CORE Balance & Strength on the Big Blue Stability Cushion™ This engaging and challenging new workout features a large Stability Cushion™, balance disk and a pair of secured handweights. The combination of these props results in movements that are ideal for athletic training or functional ﬁtness. The cushion provides an unstable base that helps activate the deep support muscles of the torso while the small handweights incorporate peripheral resistance to movements of the arms and upper body. The Core Foundational Principles are applied in this ﬁtness-based workout that will provide fun and variety—and a little extra challenge. Participants are encouraged to wear training shoes for this workshop. • Featured in CORE Balance & Strength on the Stability Cushion DVD CORE Power & Stamina: Medicine Ball Interval Training In this intense athletic program you will experience a unique full-body workout using the Medicine Ball. Because of the shape and weight of the ball, this program will challenge your strength and agility as well as your endurance and stamina. Based on a series of exercise intervals, incorporating the CORE Foundational Principles, you can increase or decrease the intensity of the workout based on the weight of the med ball you choose. Participants are encouraged to wear training shoes for this workshop. • Featured in CORE Power & Stamina: Medicine Ball Interval Training (Levels 1, 2 & 3) DVD CORE Athletic Conditioning with Fit Fitness Circle® The Fitness Circle resistance ring lives up to its name by providing peripheral resistance to a ﬁtness-based workout. Discover how unique sequences and interesting combinations are further augmented with the sprung-steel ring. Focusing on stabilization of the shoulders, hips and core, these moves can be added into any personal training or group roup ﬁtness setting to bring increased intensity and muscle-speciﬁc training. Learn how this simple tool can help you achieve dramatic results when used in a variety of applications. • Featured in CORE Athletic Conditioning with the Fitness Circle DVD CORE Dynamic Resistance Training with Tubing This creative and versatile new workout features two types of elastic resistance: Tubing with handles and tubing ankle cuffs. This workshop balances upper, lower and core resistance training with athletic-based movements that will challenge any athlete or ﬁtness buff. This kind of peripheral resistance adds a unique component to the workout routine and adds elements of stability and balance to the exercises. The CORE Foundation Principles are applied in this high powered workout that will provide focus on form and intensity. No muscle is left untouched in this dynamic new workout. • Featured in CORE Total Body Tone with Tubing: Upper Body & Core and CORE Total Body Tone with Tubing: Lower Body & Core DVDs Experience CORE in action! Go online to watch clips: merrithew.com/core 3885B-5 ™/® Trademark or registered trademark of Merrithew Corporation, used under license. All rights reserved. HALO®**is a registered trademark of HALO Rehab and Fitness, LLC. For more information contact Education Sales: firstname.lastname@example.org 1-800-910-0001 ext *297 • Toll-Free UK: 0800 328 5676 merrithew.com The Mindful Movement has arrived.