What is Core Club Online?

As a species I truly believe humans have stopped moving in any great numbers. Movement has become something we seem to take for granted to the point where we believe we don’t need to do it, or we time bind it and perceive that we need to go to a building full of fitness equipment to perform said movement.

The result for humans in general is devolution. A huge disconnect has occurred between mind and body. Many many humans are working in jobs that don't require their bodies. They sit at desks and tap on keyboards and click on a mouse for 8 hours a day. Every day. They are using their bodies purely as a means to transport their heads.


Someone said to me recently that we have betrayed our bodies. They are right.

So what Is Core Club? Well quite simply, Core Club is movement and this is a life's work. 

Exercise is a modern invention, a trillion dollar global marketplace, and exercise is optional. Movement however, movement is essential and we simply cannot put enough importance on it.  

Exercise will have us think that two to three weekly trips to the gym will get us off the hook with our bodies. Exercise has become generally pain rather than pleasure driven. It is generally focused on specific repetition and lacking in real skill development.  There tends to be no learning, there tends to be no growth, and most exercise regimes use machines and isolating exercises that make us experts in movement patterns that are neither functional and are also limiting.  Repetition, repetition, repetition.  

So what is Core Club Online?

Quite simply, Core Club Online is blocks of functional movement patterns.  The blocks are put together in a manner that train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional movement patterns also emphasise and develop core stability.

Blocks develop human ability across a range of elements.  


Balance patterning develops the ability to control the body in space whilst performing static or dynamic movements. Most people do not incorporate balance training into their exercise programmes as they do not understand the importance of this training subtype.  Core Club Online is huge on balance.  

HIIT it has been shown, may well help improve heart health in people with good health, as well as in those with cardiovascular conditions. It may also help improve measures of metabolic health, including blood pressure, blood sugar levels, and cholesterol.  Core Club Online enjoys a HIIT element within training blocks.

Proprioception is how your body knows what position it is in. Very often what we think we are doing with our body is far removed from reality. We need to develop that sense that enables us to know where the different parts of our body are, how they are moving, and how much strength our muscles need to use to perform a movement. Our muscles, joints, and skin all contain sensory receptors that contribute to proprioceptive input. This provides information that is used for motor movements and postural control.  This is fundamental to good form and I am keen to help develop members their very best version of themselves through the development of these sensory receptors.  

Mind Muscle Connection simply put, is a conscious and deliberate muscle contraction. It’s the ability to focus the tension you create during exercise on a specific muscle or region of muscles in the body, which is the difference between passively and actively moving the weight.  Most humans do not think about actually moving.  They just move.  No surprise then when they move poorly.

Time Under Tension is a key component for muscle building. The more time under tension you spend during a pattern, the stronger and bigger your muscles grow. Time under tension can be increased in various ways as you will know if you've been to classes.

Core Club Online also affords users anonymity.  You are not competing with anyone other than yourself.  It is simply you versus you.  Have your video camera set to off and follow me on zoom as I lead you through 3, 4, 5 or 6 sets. If 6 sets is too many then commit to what you can on the day and do the rest on catch up the following day maybe.  Or maybe not.  But commit and get to class.  The hardest part is turning up.  

We have many blocks.  Currently 20.  That is 200 patterns.  The class never know what blocks we are doing until we are about to warm up. They know how many sets but they aren't told which ones.  They are also given variables for patterns so that they can build capability and really develop over time.  


I also help members develop warm downs that are individual and as such, worthwhile.  Why all do the same thing when we weigh different and are different heights.  The body works in its simplest form on a series of levers and pulleys.  With all these physical differentials it follows that individuals need individual solutions.

Despite the benefits of movement, not everyone is keen or able to commit to regular sessions. One of the most common barriers I hear about is a lack of time.  Humans are poor generally at time management.


Core Club Online is an efficient way to move, and it may, therefore, be a good choice for people who find it difficult to fit physical activity into their schedule.

Why not commit to yourself and see what all the fuss is about. You won't regret it. I'm fairly certain you'll enjoy it.  The monthly pass is a ridiculous price.  Why you say?  


Well, simply because I want to give as many people the opportunity to have this amazing experience as possible.  Movement is something that will make you feel better on so many levels.  You also only need to buy one pass per household so for me it is an absolute no brainer.  

As Ido Portal once said

“The body will become better at whatever you do, or don’t do. You don’t move? The body will make you better at NOT moving. If you move, your body will allow more movement.”

This patterning is designed to empower its members so that they remain injury-free and are able to participate in their chosen sport or activity to their full potential.  Members genuinely feel better, are stronger and perform better.  The group can talk about personal shape change, weight loss, speed and strength increases, mental benefits, the list goes on.  

Friendships are strong, the group is very supportive of one another and the opportunities extend into other areas as the monthly pass also covers bootcamp and free run opportunities that members can take advantage of.

Core Club Online classes take place online on Zoom.  

Looking forward to seeing you there.

Frequently Asked Questions


Classes are on a Monday and Wednesday evening at 7pm and Saturday morning at 10am. 



We are online through Zoom.  


Online classes are £5 each or you can buy a monthly membership for £23.50. As more members have joined the monthly pass has tumbled from £39 and will keep reducing the more members join and become part of the family.

No monthly membership if you wish or fantastic value if you do.


Schedules of monthly classes can be found on the Core Club Facebook page and there is a movement patterning video library available to monthly subscribers in the video area on this website.  Members also have the option of doing their classes on catchup.   


It is important that everyone is medically fit before joining the classes so please contact John in the first instance before booking a class for the first time. Email john@jrstt.co.uk


"Core Club is full of good sound advice when it comes to functional movement. Really helps to narrow the focus on the areas that are important for efficient running. All delivered in a supportive and inclusive environment. Would thoroughly recommend it." - Helen Skinner, August 2019

"Core Club has given me the focus and self accountability I was lacking if I wanted to improve my running - and the rewards have been clear. The variety, detail and attention is second to none and as long as I want to work hard I know I'll get unwavering support. Core Club is a game changer." - Lesley Rawlinson, August 2019

"Thanks John for an excellent running form session this morning. My first one and I came away with lots to think about." - Jan Hart, August 2019


JRSTT, 212 Heath Road, 
Suffolk IP4 5SS.

Tel: 07540 740451

Email: john@jrstt.co.uk


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