A reAction following

An occurrence or

revelAtion is the

result of A forceful

Action or situAtion

AFTER-SHOK fitness is designed not only to develop an athlete’s physical potential, but to provide a fitness education that can empower an athlete for a lifetime. Talent identification is a very sensitive issue. AFTER-SHOK considers every participant as an athlete whether recreational, house or league, high school, rep, college and even semi-pro. Our fundamental philosophy is “movement with a purpose” using functionality as the foundation.

We start by assessing the athlete in strength, agility and endurance to have a starting point in order to personalize the athlete’s objective or goals. After-shok maintains a low instructor to student ratio in order to ensure the highest quality training for every athlete.

What separates AFTER-SHOK from other programs is that the founder, Rod Foster has been a certified cognitive life skills trainer for over 20 years. He has been incorporating the mental aspect of positive, self affirmation as part of a well balanced physical and mental program. You are taught “you are not better than anyone else.

“You are taught that you are not LESS than anyone.”

AFTER-SHOK recognizes that the athlete’s mental state is the true separation between involvement and commitment to an activity. The phrase “I can’t” means “you won’t” and this is usually fear of the unknown or lack of self confidence.

Rod Foster Hon BA. S.L.S. - President, CEO Sports Conditioning Trainer • C - 905.929.8016 • rod@aftershok.ca

Robert Morgan Director, Sales Marketing Sports Conditioning Trainer • C - 1-905 334-9060 • rob@aftershok.ca

core performance inc

Aftershok =

Power, sPeed, Agility,

strength & BAlAnce As

PArt of the formulA

C is the “time offset” parameter/define the system function

K is the amplitude/constant movement

After-shok:n ( t ) + Kc + tN (t) is the number of the movement in a certain time (t)

bring water, a towel & courage

make your body

your machine

This boot camp workout leads you through several intensity strength and cardio exercises designed to challenge your strength and endurance while burning lots of calories. The workout moves quickly, taking you from one exercise to the next with little or no rest. Take breaks when you need to, but try to keep your heart rate up. Many of these moves are advanced, so modify whenever necessary to stay safe and avoid injury. We introduce you to the Center for Core

Performance Aftershok Bootcamp. We will teach you how to

bootcamp tuesdays & thursdays 6pm – 7:15pmSaturdays 8am - 9:15am

333 Green Rd Unit 1 Stoney Creek905.662.8444aftershok.ca

Pain is TemPorary Pride is PermanenT

core performance inc.

inc.

boot camp workout!

333 Green Rd. Unit 1, Stoney Creek, ON L8E 2K4 • 905.662.8444.• aftershok.ca

QEW QEW

BARTON STREET

QUEENSTON ROAD HWY #8

RED

HIL

L V

ALL

EY P

AR

KW

AY

CEN

TEN

NIA

L PA

RK

WA

Y

GR

AY

RO

AD

GR

EEN

RO

AD

OuR miSSiOn After-Shok fitness focuses on maximizing physical and mental competence in several fitness domains; cardiovascular/respiratory endurance, strength, flexibility, power, speed, co-ordination, agility, balance and accuracy. The program is inspired by the “law of functionality” refers to something able to fulfill it’s purpose or function.” We feel the following objectives must be met when developing the athlete.

It’s important to note that weaknesses in any of these areas can render other attributes largely useless. The message is, therefore, that a holistic view must be taken when conditioning the athlete. The integration of these components requires the use of the correct conditioning tools and their matching to the athlete in a fun, safe and creative manner.

core performance inc

• Increased physical presence • Increased power in contact • Increased strength • Increased speed • Increased athleticism

• Improved sport-specific fitness• Decreased risk of injury • Development of appropriate

character and lifestyle behaviors.

pROgRAm SERvicESTRX-SuSpEnSiOn TRAining (total resistance exercise)

The TRX represents an essential tool in the conditioning process to develop increased levels of specific and usable strength and power. The TRX requires stability and balance along with concentration workouts (ie. seated squats on the leg press machine). The TRX suspension training presents a new element of challenge. The TRX involves eight important principles applicable to the TRX user’s strength -to-mass ratio. They include the following; Vector resistance , functional training, pendulum, base support and center of gravity, movement speed, repetition ranges, muscle contraction types, and set arrangements.

cOmbinE ciRcuiT TRAining

The After-Shok program will also test the athlete in the area of agility, speed and core strength. The combined will include training in the following;

• Agility ladder • Low hurdles • Speed parachutes • 360 shaw resistance band • Speed launch resistance band • Power resistance bands • Power boxes - jumping, leaping skills

Speed training is another key tool to be used in the development of the athlete. One key issue involved with speed training is the appropriate use of principles from track sprint training to soccer, football, baseball, hockey, rugby & basketball. The differences between the track sprinter and a soccer player is the linear versus lateral movement and acceleration intervals. It is recommended that the focus is on fast feet drills as opposed to stride length drills. Acceleration training should be dominant in soccer, basketball, football etc...sprint training, some maximum speed work is required. Sprint training and development of better running mechanics have their place, faster players are more likely to demonstrate improvements in speed through improvements in power that are driven by strength training. The use of plyometrics is a widespread stable of the athletics world. The use of such methods requires careful consideration, especially in regard to the risk of injury.

When performing sprint training, competition is an essential and obvious means of ensuring intensity. In sprint and agility training, the competitive and social nature of the players should be harnessed and agility and quickness can be developed using tailored playground and physical education games such as bulldogs, handball and combines which develop athleticism as well as requiring acceleration, rapid changes in direction, strategy and inventiveness.

Speed endurance, or anaerobic endurance, refers to the players’ ability to carry out repeated high intensity efforts. Working with athletes, it is

important that the volume of anaerobic work is controlled to assist muscular gains, prevent over-use injuries and allow sufficient recovery.

pOSiTivE AFFiRmATiOn component

Young people in trouble, in conflict, alienated, under-achieving and uncaring about themselves as evidenced by their substance abuse, violence, and criminal deviancy. They invariably manifest developmental deficits. They are either stuck at a reference group orientation or a protracted period of transition from one stage to another. A significant contributing factor to one or the other of these conditions is the young person’s undeveloped sense of self-worth. Lacking confidence in themselves, they avoid experiences through which they could grow to more adaptive ways of perceiving their world and, thereby, more adaptive ways in which to respond adequately to a challenge, they do not believe that they are capable of being socially appropriate, they do not believe that they will receive a favourable response, in short they do not believe in themselves or their capabilities. To defend themselves, they must, therefore, hide from life and the experiences which promote growth and development.

After-Shok is a unique program that systemically, persistently and tenaciously addresses the issue of self-esteem with the athlete. By building self-esteem, the individual is provided with the key that opens the door to the varied and enriching experiences of life through which growth and development can progress.

Through debriefing, reframing, affirming and a myriad of other tactics, athletes are virtually inoculated against the daily conditions that attack their self worth (self doubt, under achievement).

inJuRY

Postural correction and injury prevention exercises are essential to the development of athletes. Physiotherapy screening allows for each individual to be best catered for, but if parts of the regime are poorly executed or poorly managed they can create more problems than they solve. The common injuries experienced by athletes are knees, lower back, ankles and shoulders. The wear and tear of any sport is well documented. Whatever can be done to minimize the susceptibility of future players to such injuries cannot be ignored. A conditioning program, therefore, needs to promote;

• Neck stability (particularly for front row forwards)

• Scapula control and shoulder joint integrity • Core strength • Hip stability • Knee stability • Ankle stability/ proprioception

A potential problem with postural and injury prevention exercises is a lack of enthusiasm from athletes, who fail to see their importance or feel that time would be better spent on exercises with a greater potential to alter the physique. One effective method of countering this is to make such exercise part of a group warm-up. It has also been suggested that injury prevention exercises are limited if the changes in movement patterns they encourage are not transferred to the sport specific skills.

REcOvERY And nuTRiTiOn

Maximum benefit from training session can only be achieved if appropriate recovery strategies are employed. Post-session ingestion of appropriate food as part of the training sessions should become a natural habit as soon as possible. Appropriate rest and recovery should be encouraged. Monitoring and recording the details of snacks following training and the quality of sleep can be part of a good method of raising awareness.

AFTERSHOK pERSOnAlizEd nuTRiTiOn

Aftershok Nutrition provides premium Personalized Nutrition Programs that are tailored to unique individuals and their wants, needs and goals.

Each Personalized Nutrition Program comes professionally bound in a high gloss, full color, strategically crafted program ranging from 4-12 weeks and is completed with a cover

letter addressing specific needs, a weekly grocery list, education section and transformation tracking tools.

A Personalized Nutrition Program is an intensive, step-by-step, carefully crafted strategy - you could almost call it a battle plan - that will take you from where you

are now to where you want to be.

Aftershok Nutrition is not a magic quick-fix solution. Achievable, permanent weight maintenance requires long-term changes in behaviour. That’s why your Program also focuses on developing your long-term goals, changing how you think about food, and giving you the knowledge and the tools you need to eat right for life.

“SuccESS in TRAining dOESn’T cOmE TO YOu . . .YOu gO TO iT !”ROd FOSTER bA. S.l.S.

Rod Foster Hon. bA. S.l.S.president, cEO• Certified Youth Conditioning Specialist

(IYCA)• Certified Sports Nutrition• Suspension Training- TRX instructor• Schwinn/Keiser/Reebok Instructor• NCCP level II /III intern

(National Coaching Certification Program)

• Sports Alliance of Ontario• Member of “Be One” Canada Basketball• Ontario Association of Sports & Exercise

Science• National Association of Self Esteem• First Aid and CPR instructor • Team Building & Motivational Consultant• Cognitive Life skills /therapy facilitatorAfter-Shok was created by Rod Foster, an 18 year veteran with Correctional Services of Canada. Rod has over 20 years experience in the area of health and fitness and is a former member of the sport alliance of Ontario, Ontario Association of sport and exercise science. He was a University letterman in football and AA in Rugby and AAA Junior baseball player. Rod has taken this training along with his experience in the area Corrections, to help create a program which is functional. Rod has coached for several years in both rep and high school basketball and has also ran several clinics involving dry land training for hockey teams. As an international youth conditioning specialist (IYCA) Rod is able to assess an athlete’s weakness and strengths in the area of agility, power, strength and balance. What makes his approach unique is his ability to assess the

athlete’s cognitive ability through positive affirmation. It is a “boot camp mentality” with positive reinforcement. As a Schwinn, Keiser and Reebok instructor as well as a TRX suspension training instructor he will introduce the area of balance and resistance training without your contemporary weight training type program. The TRX is a full body workout that can be done three times a week. Unlike universal and free weight systems the TRX is strictly a resistance and core workout which stresses functionality. Unlike universal and free weight systems and programs the TRX can be geared at any age. • Twist conditioning• Sport core, sport balance and agility

reaction specialist

Robert morgandirector, Sales marketingSports Conditioning Trainer• NCCP Level 2 Coach• Suspension Training TRX Instructor• Twist Sport Core Certificate• Twist Agility , Quickness Certificate• Twist Sport Balance certificate• Former CIAU football player - Acadia

Axemen• Former Provincial Racquet Ball Champion• Former Provincial Martial Arts Champion

(Kendo)• Certified First Aid/CPR

AFTER-SHOK Message from the President

The nature of today’s athlete (professional , amateur, collegiate and recreational is based on convenience, expedience and pressure of producing) . It appears that it is all about winning. Aftershok is a program that goes back to the basics without a quick fix or band aid solution. Aftershok uses the principles of functionality as a workout. Most gyms offer programs based on high tech machines and gimmicks. Whereas Aftershok starts at the beginning. We focus on the individual’s balance, speed, coordination, flexibility and agility. We prepare you for not just your specific sport but every day life.

We get you to become comfortable with your own body and it’s function. “Crawling before walking and walking before running”. We are able to assess your movement and correct any bad habits and help improve and enhance your ability.

“ Remember there is no short cut to a place worth going”

Rod Foster President , CEO , founder

Rod Foster