How [solidcore] Improves Athletic Performance

Known for its high-intensity, low-impact workout using slow, controlled resistance training, [solidcore] has become a go-to cross-training tool for athletes looking to level up. [solidcore] acts as a powerful complement to traditional athletic training, helping athletes build strength, stability, control, and resilience, without compromising joint health or recovery.

But how exactly does it enhance athletic performance? Let’s break it down.

What Is [solidcore]?

[solidcore] is a 50-minute, full-body workout performed on a reformer-style platform with springs and resistance. It’s designed to target slow-twitch muscle fibers. 

Unlike traditional Pilates, [solidcore] focuses on slow, deliberate movements that push your muscles to the point of failure. The result is increased time under tension, improved muscle endurance, and a stronger core—all without high-impact stress on your joints.

Builds Core Strength for Better Stability

A stronger core supports explosive movements like sprinting, jumping, and lifting. This is important because athletes in nearly every sport—from tennis and basketball to running and swimming—rely on core strength for balance, agility, and injury prevention. 

[solidcore] workouts are centered around core engagement, challenging deep stabilizing muscles that are often underused in traditional strength training.

Improves Muscle Endurance and Control

[solidcore] uses slow, resistance-based movements to fatigue muscles in a way that’s hard to replicate in the gym. By keeping muscles under tension for an extended period of time, it builds stamina and fatigue resistance. This is especially useful for endurance athletes or those in high-intensity sports.

[solidcore] Builds Functional Strength

[solidcore]’s slow and controlled resistance training targets slow-twitch and fast-twitch muscle fibers, building deep muscular strength and endurance. This improves performance in sports or training that require power, stability, and control—especially in the core.

[solidcore] Improves the Mind-Muscle Connection

One of the most powerful but underrated aspects of [solidcore] is its ability to sharpen focus and body awareness. The slow tempo demands total concentration and control, helping athletes fine-tune form and better activate target muscles.

Promotes Recovery and Joint Health

[solidcore]’s low-impact nature reduces stress on joints and connective tissues, allowing athletes to train hard while reducing the risk of overuse injuries. [solidcore] also helps with active recovery between high-impact training sessions.

Corrects Imbalances and Strengthens Stabilizers

Many [solidcore] movements are unilateral or stability-focused, helping athletes even out muscle imbalances and strengthen underutilized stabilizer muscles that support larger compound lifts and dynamic movements.

Complements High-Impact Training

Many athletes incorporate [solidcore] as a recovery or cross-training day. Its low-impact design allows for intense muscle work without the pounding of a run or plyometric workout. It's also a great way to balance out muscle groups that may be neglected in sport-specific training routines.

Can [solidcore] help me improve my running performance? 

Yes, [solidcore] can help you jump higher and run faster, though indirectly. It works by building the foundational strength, stability, and control that those explosive movements depend on. 

Glute and Hamstring Strength: [solidcore]’s exercises heavily target the posterior chain, especially glutes and hamstrings—the powerhouses for jumping. Stronger glutes = more explosive hip extension = higher vertical jump.

Core Engagement: Every move in [solidcore] activates your core, improving torso stability, which helps you better transfer power from your legs during a jump.

Improved Muscle Activation: The slow, controlled movements train your brain to fire the right muscles more efficiently, improving muscle recruitment in explosive actions like jumping.

Stronger Hip Flexors & Glutes: Running power comes from hip drive and glute contraction. [solidcore] strengthens both, helping you generate more forward force with each stride.

Injury Prevention & Joint Stability: [solidcore] strengthens stabilizers around knees, hips, and ankles, reducing injury risk—which means more consistent training and faster improvement.

Core & Pelvic Stability: A stronger core and stable pelvis improve running mechanics and efficiency, allowing you to maintain speed with less energy loss.

Muscular Endurance: Time under tension builds stamina in your leg muscles so they can work harder for longer—helpful in both sprints and distance running.

To maximize results, pair [solidcore] with explosive training (e.g., box jumps, sprints, or agility drills). 

[solidcore] builds the strength base; plyometric and speed work turn that into jump height and faster sprint times. Together, they’re a powerful combo.

Health Benefits of Adding [solidcore] to Other Fitness Modalities

When it comes to building a well-rounded fitness routine, variety can lead to lasting results. Whether you’re a runner, a weightlifter, a yogi, or a HIIT enthusiast, integrating [solidcore] into your regimen can unlock a new level of strength, stability, and performance. 

Lifting 

[solidcore] is an excellent complement to lifting, because it introduces a new form of stress to the body, which forces it to adapt and get stronger. 

While lifting typically focuses on enhancing muscular strength—building a muscle’s ability to lift heavy loads—[solidcore] targets muscular endurance. This means we train your muscles to resist fatigue and perform continuously over longer periods. 

Both training methods are highly effective and, when combined, will improve your overall performance and health.

Running

When running, we primarily engage lower body muscle groups such as the quads, hamstrings, and glutes. However, it’s equally important to strengthen the core, obliques, and upper body, as all these muscle groups are actively recruited during a run.

[solidcore] is the perfect complement for runners, offering controlled movements that strengthen these key muscles while promoting balance and symmetry through unilateral work. Ultimately this reduces the risk of injury and enhances overall endurance.

Check out our article on [solidcore] x running! 

Pilates vs. [solidcore}

[solidcore] and Pilates are great complements to each other, but they’re not the same. While [solidcore] and Pilates both use a reformer-type machine, they are different in that [solidcore]’s programming aligns more with the principles of strength training. 

Strength training, also known as resistance training, aims to increase muscular fitness via muscular strength and/or muscular endurance. 

As you consistently take class, your muscular endurance is challenged and strengthened. The slow and controlled movements stimulate and trigger an adaptive response of type 1, or slow-twitch, muscle fibers. 

Type 1 muscle fibers are fatigue-resistant! They allow your muscles to withstand tension for long periods of time. Over time, you will steadily and progressively increase resistance via amplifications and/or weight load (i.e., white spring → gray spring → gray + white spring), which continues to stimulate muscle growth and strength.

Why [solidcore] is an athletic game-changer

If you’re looking to enhance your athletic performance, [solidcore] offers a unique edge. It builds deep strength, protects your joints, and boosts endurance in a way that supports—and doesn’t compete with—your primary sport. 

Whether you're on the field, the court, or the track, [solidcore] can help you perform stronger,
longer, and smarter.

Ready to enhance your athletic performance? Find a [solidcore] studio near you.