The Core Performance: The Revolutionary Workout Program to Transform Your Body & Your Life Reviews

• 5 / 5 for the program but only 3 or 4 for presentation

  
  By A3CNBUXFHV70FI on 2004-06-18
  Having read other reviews and having followed the 12 week program for 9 weeks so far (and counting), I can make the following comments:

  The positives...

  1. The program itself is very effective - it really works the whole body and not just the "obvious" muscles favored by traditional strength training. There are some great exercises in here. If you are serious about conditioning your body, buy this book - no question

  2. Some people will not be able to follow the entire program, but I do believe that, even if you don't have the time or willpower to work out six days a week, the routines can still be useful to you in a three or four day a week version.

  3. OK, it does take time to work it all out...this is not a simple program and not for a novice to working out. If you are novice, this book will freak you out and probably doom you to failure. Newbies should start with something more simple, if you successfully follow a simpler program for 6-12 months, come back to this book at that time. For the more experienced among you: take the time to work out what the program demands of you, you will be rewarded for your efforts!!

  So, having endorsed the overall effectiveness of the book, here's where I think Mark could improve before releasing another book.

  1. The science is a little flimsy: Other reviewers have raised legitimate concerns...people like me who are prepared to spend 6 days a week working out want to understand the theory behind it all a bit better. I really hoped for a better understanding of how these exercises impact my musculo-skeletal system. Mark should co-write another version (or another book) with an experienced Chiropractor in order to solve that part of it.

  2. Some of the instructions are not specific enough: there are exercises on the worksheets that are not explained properly earlier on in the book (e.g. the bridging adduction). Also, it is not always clear how long to hold certain stretches or movements for maximum effect. Timing is only made really clear in the strength and elasticity modules. There is no discussion about how you should think about increasing or reducing weight as you change the number of repetitions.

  All in all, an excellent effort, but I am left wondering if I am doing some of this "the right way" and also wondering about the science that would explain why the program is effective, which might help me to better customize the plan to my unique needs after I "finish" the 12th week. Despite my criticisms, I would add that this is the best book I have seen on this topic.
  
  

• Not for everyone

  
  By AKKG48P2XDOWF on 2004-04-16
  Although this book says it is for everyone, if you have had a good training routine for more than 8-12 months this may not be for you. I have run 2 marathons and work out 3x per week on a regular basis but wanted some more weight reduction and increased lean muscle mass. I started following the plan but it did not do enough for me compared to what I was already doing and I started to see a bit of a slide. The endurance training was not good for me at all, for others it could be great but the target zones were way too low.

  So if you are starting out or have started and stopped this would be a good book, but not if you are already working out regularly and have a good cardiac routine you may want to really review the details within the book.
  
  

• Excellent workout, but understand the limitations

  
  By A2LEVKA3U6CXX7 on 2005-08-17
  As background, I'm a late thirties guy who has generally been active in fitness and recreational sports, but I've been out of competitive athletics since college. As such, I started with a good-but-not-great level of fitness.
  
  My reasons for starting included boredom with my routine of weightlifting and kickboxing on alternate days, as well as some reading about the merits of core conditioning as a training approach. I enjoyed this program from the beginning. I could detect improvements in flexibility and abdominal strength within a few workouts. Also, the variety was intellectually stimulating. I used the program for about 9 weeks, took a break from it, and returned. Now I am not quite as strict in sticking to the schedules lined out in the book, but rather work them in with other workouts as time and interest allow.
  
  Strengths:
  1) The workouts are rigorous and concise. They seldom exceed 45 minutes if you stick to the rules about the amount of rest between sets, but you feel like you have had a good workout.
  2) The program works. It helped with overall fitness and sport-specific fitness in soccer and karate. I literally have felt better and fitter than I have in years.
  3) The complaint about the science of the book is being answered as research catches up with this training approach. Dynamic stretching, "core" exercises and interval training are showing up in research studies and in professional training rooms. I don't think a reader needs to feel that this is an "out there" approach to fitness.
  
  Weakness:
  1) The typos should be embarrassing. Most of the time you can figure out what the author meant, but the website is full of people writing in and asking for clarification.
  2) The illustrations leave some doubt as to how the exercises should be performed. I recommend getting the free 1-week trial from the website and checking out the videos of the movements for all of the exercises.
  3) The diet recommendations are not too easy to follow if you have a family. It ended up being too much of a hassle to be eating completely at odds with mine, so I generally didn't follow this part.
  4) You must be OK with the idea that you are doing exercises that nobody else in the gym is doing. Sometimes folks will ask about it, which can be fun or not, depending on your mood.
  5) The circuit exercises are difficult to perform in a crowded gym. They require rotating rapidly between two or more pieces of equipment, and it's hard to do this without inconveniencing someone.
  6) Finally, a word about the pay website - it sure looks like a beta version to me. I'd recommend waiting for version 2.0 before considering joining.
  
  So if you are reasonably fit and looking for a challenge, and you don't mind some minor irritations, I think it is a great program.
  
  
  

• Liked the book, love the CD

  
  By A3JANTKLUE0O7T on 2005-12-04
  The only reason I didnt give the book 5 stars is that the CD is much more effective. If you are already sold on core training and looking for a comprehensive exercise plan, just buy the CD. The extra money the CD costs will save you many hours trying to understand. Getting all the exercises right from a few photos is difficult. And the CD has pdf files for the exercise logs, just print and your exercise logs are ready. A big time saver because there are about 50 exercises in each phase of 3 phases. Buying the CD will save you time and ensure more effective exercising.
  
  The CD videos give you a clear visualization of the movements and the timing needed to perform correctly. They are short clips, with both front and side views. From using the book some two months I was confident that I was close to doing most things right. I wasn't. Even my trainer guessed wrong on the one exercise I asked him about. It was a pylometric exercise, and figuring pylos out from a few photos is not going to happen - unless you are a Michelangelo of physical training. Even the exercises that were similar to what my trainer had shown me were not completely like my assumptions. For example, exercises that I assumed were isometric, were not. Many of the exercises were more powerful and graceful than I had imagined.
  
  The plan depends on 7 different kinds of exercise. They are:
  
  1. Movement Prep 2. Prehab 3. Phsyioball 4. Elasticity 5. Strength 6. Energy Systems Development, and 7. Regeneration.
  
  One reviewer complained about the nomenclature of the exercises. The renaming was necessary so that the objective of the exercises is clear. For example, "movement Prep" is stretching, but it is stretching with the purpose of developing the flexibility to move. "Prehab" is exercises to strengthen shoulders, hips, and spine to make them injury resistant and its a great concept - do your "prehab" exercises and avoid doing ""rehab" exercises.. "Elasticity" is not called "pylometrics" because "Elasticity" emphasizes the objective of elastic muscle to achieve speed and strength. And "Energy Systems Development" is a plan to develop capabilities to challenge your lactate threshold(3 mins) of high intensity), your alactate threshold, 12 seconds of high intensity, and your aerobic threshold, intensity beyond three minutes. Renaming was necessary to make the theme of this exercise program clear.
  
  
  

• A great book!! I saw results after only ONE week!

  
  By on 2004-03-20
  After only ONE week of following Mark's training program I noticed a major difference in how I felt. I'm 3 weeks into his program now and continue to see improvements. He has shown me how to improve flexibility and increase core strength which has reaped benefits on the basketball court. After only one week I noticed I had much better footwork (from stability exercises) and increased endurance (body-weight leg exercises). Also, I used to have occasional lower back pain...that has all but disappeared thanks to the physioball and foam roll exercises.

  I have preached this book like it's a new religion and several of my friends have begun to use his program. One individual has had nagging back problems for years, and just after a few days of using the Movement Prep exercises he's seen vast improvement.

  For $20 you can't go wrong....there is so much useful information in this book! It's very well written, the illustrations are excellent, and I found the nutrition section to be very educational.

  As an aside, I just purchased Mike Boyle's "Functional Training for Sports". It's not as polished but follows the same principles and offers even more exercises, although it utilizes an extensive array of equipment most people won't own. Not coincidentally, Mike Boyle now works for Mark at Athlete's Performance.
  
  

• For Athletes Only!
  By A2CSSX0UROCMFG on 2004-07-03
  This book is for athletes only, not for overweight middle-aged guys like me who just joined a gym because our doctors are yelling at us and we want to find out more about this "core" thing that our trainer and everyone else is talking about. This is evident from the initial stretching routines, which look more like Houdini contortion acts and advanced techniques than anything a normal person can do. The only thing this book is good for for me is good laughs! :-)
  
  
• Great program ..... but for whom?
  By on 2004-06-18
  2 stars because Mark says his program is for the masses, and it simply is not. Like vegetarianism, we might all be better off for it, but not everyone is fit or prepared to adhere to it. It's too extreme for mass appeal.

  Certainly not for the faint of heart or someone just thinking about getting in shape but not totally committed... totally. Unless you've just finished listenting to your Tony Robbins tapes.

  Beyond that it reads like an infomercial and it's presented in a way that makes it seem daunting for us mere mortals.

  The program looks amazing. So, for the remaining 1%, who will actually follow through, absolutely, there's plenty of meat, if you can digest it. And if so, you'll likely end up in the best shape of your life.

  My guess is that 99% of these end up collecting dust on the coffee table.
  
  

• Excellent book for advanced or beginner
  By on 2004-03-16
  I have worked out for years, and despite seeing good increases in my strength and muscle mass, I could never attain the 'athletic body' I wanted. I was also frustrated because my sports performance was diminishing as I got older.

  I have read books on stretching, plyometrics, pilates, etc., and have tried to add aspects of them into my workout. This book was the first I have found to incorporate all aspects of fitness - aerobics, strength, balance, flexibility, and power - into one comprehensive workout that doesn't overemphasize one thing over another.

  Don't let yourself be fooled when you browse through the pages of this book. This is a demanding workout that will definitely get your blood pumping. In only a few weeks I can see a tangible difference, especially around my midsection, and have lost five pounds. I'm not even to the really hard part yet!

  The program starts with basic flexibility, balance, and strength routines, and then progresses into more advanced circuit training and power training while keeping the fundamentals of flexibility and balance. The early sections of the program are structured so that they can be suited to beginners or advanced. Only in the later stages of the program when advanced plyometrics are introduced does it become more demanding than a beginner could handle (i.e., bench presses followed by plyometric pushups).

  The best result, though, has been the reaction of others. At a recent meeting, someone asked me if I was a triathlete, because 'I looked like one'. The person who asked was an avid triathlete himself. I also notice women checking me out A LOT, which is great for my ego.
  
  

• Too much about Pete, too little about substance
  By A1845IJB63D5H7 on 2004-05-15
  I liked the front flap's inspirational spirit. The rest of the book is "too much to do about nothing". The book contains 59 references to "elasticity", 11 references to "Pete William", but only ONE reference to spinal discs and SIX to hormones.

  The author coins the term "elasticity" but fails to define it in a scientific context. The book stands as a classic example of the epidemic of poverty of knowledge and lack of education among personal trainers. The author contends that he has a revolutionary approach to workout, yet offers a haphazard collection of exercises and illogical strategy of training.

  The book lists sets and repetitions for exercises without quantifying the net weekly or monthly load volume that can enhance physical strength. Exercises are thrown in workouts without proper linking to anatomical sequence or functional gain. For example, Leg Curls, Split Squat, and Backward Lunge are prescribed without good explanation on the difference in gain between them, the Romanian Deadlift is prescribed in sets of 6 to 8 repetitions, which defeats the purpose of gaining strength.

  The author makes false statements, such as "caffeine abuse may damage your adrenals", page 217, and "Exercise causes the release of positive hormones", page 248. Such unpreparedness on the side of the author and the cluttering the book with unsubstantiated methods of training and dieting contribute to the confusion and suspicion of people about commercial health and fitness plots.

  On a personal note, when I sent my book to Barnes & Noble for review and display in their retail stores, I received a rejection letter from their Small Press Department representative, Diane Simowski. The letter states the following reasons for rejection: (1) The competition in fitness books is fierce, (2) Only titles with greatest name recognition, smartest design, and most aggressive promotion and publicity campaigns achieve a significant sales pattern.

  The lady (Diane Simowski) has no clue what I was writing about (that was Weightlifting) and did not care about my academic qualifications or national scientific awards, yet she was able to suppress my book from appearing in those national bookstores. Here you can discern, form this book and Arnold's encyclopedia of Bodybuilding, that books that could cause serious setbacks to the sport of strength training and that are authored by unqualified writers can get to the greater public, just because they have publicity, great design, or name recognition.
  
  

• Great workouts; great nutrition advice; But too many gaps
  By A7DZT0W9YNZIK on 2004-08-26
  I've been through the book and following the program for 12 weeks. It has helped me increase fitness, but not reduced my bodyfat despite following a strict diet (15%).
  
  In my opinon, there are too many gaps in this approach. It's a 12 week program that doesn't consider your level of fitness. The program implies that you just follow the routines and you'll have a fit body. This cookie cutter approach doesn't work for most people. I have the same complaint about most fitness books! So that doesn't mean don't buy the book, but Buyer Beware.
  
  For instance, a beginner will be overwhelmed by this program because it doesn't adequately prepare small muscles and connective tissue to the rigors of full body exercises. Plyometrics (the elasticity excercises) is too strenuous for the average beginner, yet the book starts you there after 3 weeks!
  
  If you are experienced then you may find the routines too easy....since you skip the first 3 weeks (phase I). That leaves you with a 9 week program. Some of the plyometrics are too easy for experienced athletes, such as the side to side jump.
  
  Another flaw is the lack of suggested weight lifting levels. There are no suggestions for the amount of weight to lift. Do you used the same weight for all sets or do you increase? There are several typos, blanks spots such as this. One phase leaves off Friday in the third week. According to the author (via the week site) this is supposed to be a rest day, but there's no mention of it in the book.
  
  There is no mention of rest after the 12 weeks (or 9). Lack of rest will slow development and cause injuries.
  
  As for positives, the supersets in Phase 3 and 4 are challenging. The exercises are well thought out and if you are in good shape to start with the program will increase core strength and overall endurance and fitness. The information on eating for fitness are excellent. Get the DVD to watch the exercises being done properly.
  
  I took the book, copied the pages and the pictures, and put together my own exercise book. But I have experience doing this. A beginner will be lost in my opinion.
  
  If you're new to exercise and fitness then your best bet is to see a Certified Physical Trainer, get evaluated, and have them set up a program for you. You need someone to watch you do the exercises to avoid injury and get the most benefit. Then buy a book on Sports Nutrition.
  
  
• No revolution here
  By ATIHNC50G2RHH on 2005-07-19
  If you're looking for a straightforward and simple program that encompasses both diet and exercise, you might want to look elsewhere. Although both diet and exercise are covered in this book, the exercise program is not the easiest to follow. There's nothing new or revolutionary in his approach to diet or exercise, but the WAY Verstegen lays out the exercise program is different. I like his approach to "prehab", and I gained some new ideas from the exercises he listed, but I'm disappointed in the overall book.
  
  
• Lots of digging to get to this core
  By A192O6AEJ0YM30 on 2004-05-16
  I have no doubt this program would really work if I had the time to spend on the recommended exercises. If you're a complete novice to the workout world, I think this program would be a bit difficult to pull off. The charts included are a bit on the technical side and require further explanation because at first glance you don't know what the heck is going on. Even though it might be right on, the nutrition section is also impractical because it breaks meals into many small meals - I'm always with clients during the day I can't break for a meal right in the middle of my meetings. I purchased the CD ROM which is very helpful in conveying how the exercises are done correctly. I'm really surprised that they didn't produce a DVD instead of the CD - the quality would have been much better and maybe they could have explained the program a bit better. Maybe the program won't seem as complex when I start to get into it but as of right now it's not too self evident. I'm going to give it a go - wish me luck!
  
  
• An incredible resource!!!
  By A6RQSOQU60XIH on 2004-01-12
  This book is absolutely fantastic. Mark Verstegen has brought new light to the training world. With all respect to the previous reviewer, this book has more than enough exercises to make this worthwhile to any reader. Plus, if you don't have the time for a full workout, Mark offers shorter ones (including ones to do in a hotel room while you travel). There is a reason he is the top trainer in the world; he has redesigned training and taken it to the next level. I cannot wait to dive in to this program with the hopes of finally getting rid of my back and knee pain. If all you want are some dumbbell and barbell exercises, then this book is not for you. But, if you want a great resource that can take your training to the next level, then this is your book. Thanks Mark for sharing your ideas. This book is years ahead of its time. Get this book!!!!
  
  
• I lost 90lbs on Marks program
  By A2XI2QU4SZCZM2 on 2004-01-12
  If you're not lucky enough to be a professional athlete, and you can't afford to pay a ton of money to train with Verstegen then this book is the next best thing. I was fortunate enough to train with Mark in 2000 when I was preparing for the NFL draft; in just a few weeks I learned more about the way the body works and how to turn myself into a champion than in five years of playing college football. While playing in the NFL I used Marks regiment to maintain a 315lb playing weight. Now that I have retired I have used Marks training and eating program to loose 90lbs, and I've kept the weight off with no problem. If you want the most cutting edge information on how to train, eat, and prepare like a professional this is the book for you. Mark is the best; ask some of the world's top athletes, they will tell you the same.
  
  
• Nice second step for getting fit
  By A35HC98MT6B7FS on 2005-10-11
  I've enjoyed starting this program. I think we all tend to get into a rut with a workouts and need a fresh perspective to motivate us again. I got seriously into Body for Life by Bill Phillips and completed three 12 week sessions. I was truely in the best shape of my life, but then it got stale and I needed help with a bad back. Every expert recommends "core strengthening" to improve back pain, so this program was a natural fit. It starts with a great stretching routine. It then incorporates an exercise ball routine, pilates, plyometrics, and weight training. The conclusion is a massage and stretching routine. Verstegen has created a complex program which is not for beginners (try Body for Life first). His workout routine work sheets are hard to follow. I did think the exercises can be learned from the pictures shown without the CD-ROM.
  
  Pros:
  1. Fun intense workout program with a fresh outlook
  2. Good way to learn Pilates and core strengthening if you hate Denise Austin
  3. Definitely will strengthen weaknesses you didn't know you had
  4. It gives this white boy hope he can run fast and jump high again and get buff in the process
  
  Cons:
  1. A lot to learn for a newbie
  2. Lots of exercise equipment you might not own (foam roll, exercise ball, resistance bands, hurdles, step, yoga strap, pull up bar, more if you really get into it)
  3. May take more time to learn the exercises and workout than you have
  4. Strange terminology and abbreviations create confusion (e.g. cardio is called ESD, energy system development, stretching is AIS, active-isolated stretching, and more) I don't know what personal issues made Verstegen rename normal stuff, but it becomes intimidating and weird.
  
  Good luck. Despite the cons I do think it's a well developed program. I hope you enjoy the program like I do.
  
  
  
• Great Overall Workout
  By A3LD4FU6NA6CIU on 2004-06-28
  Core Performance contains great workouts for overall conditioning. Being in my mid-forties I've tried a little of everything to keep fit and active. I lifted weights for a number of years but had to slow down as I got older due to tendonitis in my knees and a torn calf muscle, mainly due to not being flexible enough. I then tried power yoga which got rid of the tendonitis and tightness but I didn't feel quite as strong. I then tried this program which combines the resistance training and flexibility that I was looking for with a little cardio thrown in to boot. Following this program my body just seems more active and alive plus I've toned up quite a bit too. Part of it is the commitment to working out 5+ days a week but it is also due to the combination of workouts presented in the book.

  The Core Performance workouts consist of 4 separate phases which start off relatively easy but get progressively harder. The early phases aren't that difficult although they seem awkward because you are forced to work muscles you don't normally work. These phases also lay the groundwork to prepare you for the later phases which are more difficult. The later phases will get your attention but if you stick with it you will not be disappointed. If you commit yourself to following the workouts presented in Core Performance, the benefits you gain in overall conditioning will more than make up for the price of this book.
  
  

• Effective, but quite complicated
  By A3OBHQ9GGJJGO5 on 2005-02-15
  I'm an ex-personal trainer and very into the science of training. For a while I've been training strictly bodybuilding to maximize size. However I had some nagging hip joint issues, and having started martial arts recently I wanted something that would really cover all bases, and overall make me a better athlete.
  
  On that, Core Performance delivers. My flexibility, cardiovascular capacity, and core strength have skyrocketed all by week three of the program. I'm left feeling energized and physically capable. I don't doubt that the athletes Mark trains receive a more intensive version of this program and that is it quite effective for them. If you're someone who fancies yourself quite active and in shape, the first weeks of this program will humble you (in a good way).
  
  This program's immense value is derived from its emphasis on completeness. Flexibility and core strength are two frequently ignored elements in most programs, with grave consequences. Weight training with inflexible and potentially dysfunctional joints invites injury and can incur unbelievable pain and medical cost later in life. Core Performance, by embracing these less popular program elements, ensures that you will be active with minimal joint issues well into old age. The value of that I cannot emphasize enough.
  
  I do however have two major caveats.
  
  Firstly, the book is lacking in technical justification. I'm someone who always seeks to understand the "why" behind the "how," and there's barely any of that in Core Performance. I have faith in the content, because I know why most of it works from knowledge I've gained elsewhere. And let me say, it is a soundly supported program, both scientifically and empirically. However, if you don't already know a lot of exercise physiology then you'll have to take all of this on faith.
  
  Secondly, the program is grossly underexplained. Given my background, I still frequently struggle to piece together a particular movement or understand the methodology presented. The pictures and descriptions are somewhat helpful, but only because I've seen and done similar things before and know what the goal of each movement is. If I were the target demographic -- an older, potentially sedentary individual -- I would be completely clueless.
  
  Mark does offer a CD that supposedly has audio explanations and video of all the movements. This sounds immensely helpful, but it's an additional $20 from his website. And, given that I paid some $35 retail for the book, I'd expect something like that to be included. Alternatively, personal coaching from someone who has already done the program would suffice.
  
  Summary: great program, remarkably effective, but very confusing. Without a substantial background in exercise physiology, be prepared to buy the supplementary CD or try to find someone who already knows it.
  
  
• Comprehensive Workout Program
  By A228KU6ROLTZN8 on 2006-09-06
  This is a comprehensive program that includes both nutrition and exercise. Although there is nothing new in the nutritional part of the book (unless all you've ever read were fad diet plans), it's nice to have it included with the workout concepts. The program is meant to develop balanced fitness - strength, muscle mass, flexibility, power, and endurance - without shortchanging any component. There is an emphasis on recovery and good nutrition
  
  Two good things about the workout part of the program:
  1. Empahsis on strengthening the core. The core (trunk, hips, shoulders) is were all movment originates.
  
  2. The core workout has seven types of exercises, each with a specific purpose:
  
  Movement Prep: an active warmup routine that replaces traditional pre-exercise stretching. No equipment is needed.
  
  Prehab: a proactive approach to protecting yourself from injury.
  
  Physioball Routines: (also known as Swiss ball) a series of exercises to improve hip, core, and shoulder strength and stability.
  
  Elasticity: a unit to help the body generate force and make it springy. Elasticity decreases the potential for injury and allows you to produce more force in less time.
  
  Strength: Traditional, bodybuilding-based strength training programs focus on one-dimensional movement and working body parts. The Core Workout trains body movements so you increase levels of strength, lean body mass, stability, and mobility.
  
  Energy System Development (ESD): a departure from traditional cardio work, creating powerful bursts of energy.
  
  Regneration: a series of low-intensity activities designed to enhance recovery.
  
  I like the idea of a comprehensive workout plan. Most plans I've read have some exercises and simply say to warm up at the start and cool down at the end, without any specifics. This plan also emphasizes recovery through the regeneration series. I tore a calf muscle a couple of months ago due to it getting too tight. After that experience, I want to make sure that I do whatever I can to prevent it happening again.
  
  The program is a bit complex, with all these different types of exercises, but is easy to follow. The book presents a four-phase, twelve week program, and tells you exactly what exercises to do each day. Each day's workout takes an hour or less. There are even samples workouts for when you are traveling or don't have much time. However, the plan in the book is one-size fits all. Its goal is to improve overall performance. Of course, you can make your own changes (i.e. adding more of one particular type of exercise) but you're on your own figuring out if it's going to work for you or not.
  
  I've also read Verstegen's second book, Core performance Essentials. I would recommend the second book if you haven't exercised in years. It's a simplified version of the Core Performance workout and starts off easier. Once you've completed the Essentials workout (you move to each level at your own pace), move onto the Core Performance book.
  
  
• Easy? No. Worth It? Oh yeah...
  By on 2004-02-12
  This is one of the most original exercise books I've ever seen (and as a regular gym-goer who likes to switch up my routine, I've sen a lot). It's not the easiest program, because the exercises aren't as basic as most workouts. But if you want to improve your entire body, this program probably can't be beat.
  
  
• Run (or better, Forward Lunge) to buy this!
  By A2CH8EG7YMXWIV on 2004-02-03
  I am not a professional athlete, except in my day dreams - but after reading and starting this program my dreams are much more realistic! Reading and adhering to "Core Performance" offers us mere mortals a unique opportunity to be in company with world class athletes and their training methodology. The philosophy, techniques and nutrition espoused in this book are excellent, effective and very realistic to maintain in a civilian world.
  And now, to my joy, it is rubbing off on our whole family. This is destined to be one of those dog-eared classics heavily used and re-read for decades.
  
  
• Hard To Understand System, Too Few Exercises
  By A2TZAT7DR6EFNL on 2004-01-04
  The system of training was hard to understand, and definitely hard to integrate into my workout program as I don't have much time, about 40 minutes a session. I bought the book for the exercises, and there weren't enough of them to make it worthwhile for the cost. A better option may be to work with a physical trainer who uses dumbbells and cable exercise to get some exercises that would benefit you instead.
  
  
• More Praise
  By on 2004-04-15
  I'm another long time exerciser that has become a believer in Mark Verstegen's program. I've had back problems for the last 8 years and after 2 weeks of the exercises in the book I've seen much improvement. I'm also starting to see improvement in quickness when playing ball with my kids. Mark's book provides a 12 week program to increase your functional fitness, not how much you bench press (though that will go up) but giving you fitness for athletic and real world activities.

  A suggestion would be for this book to be spiral bound as many people will want to use it as a reference during their training. As an alternative you may want to purchase the CD Mark has on his website. It has printable copies of the exercises and programs as well as video clips of the exercises in an easy to use format.

  Also consider purchasing the book Functional Training for Sports by Mike Boyle. Mr Boyle works with Mark at his training center. Mark's book is written more for the hard core athlete, but after reading Core Performance, Functional Training... is very easy to understand and provides many supplemental exercises to add to the Core Performance Program
  
  

• Excellent workout for total conditioning
  By on 2004-03-18
  As the years have gone by I have begun to notice little nagging aches and pains that interfere with my training and athletic performance. By following this program I believe I have been able to recruit and train the small muscles, the stabilizers, that allow the larger muscles to perform optimally. Because of this those nagging aches and pains have begun to disappear and I have been able to regain some of the lost athletic form of days gone by. Mark's program is not just for wanna be professional athletes, it can be useful for anyone who pursues an athletic lifestyle.
  
  
• Stick with this book, the results are worth it
  By on 2004-04-16
  I have to say, I have become a true believer in this program. Is it rigid? Absolutely. Do you see results if you stick to this program? Absolutely. As other reviewers have commented, Core Performance, at first glance, seems to have very basic exercises and almost too much content to the point of being overwhelming. In fact, after I purchased this book, it sat on my coffee table for a week before I dove in. But once you make the jump into the program, it is definitely worth the effort. I was a gym defector for the last 6 months and needed a very planned program so I could feel that I was accomplishing something. For me, I love having a `checklist' of sorts for each day. The only negative - I could of done without the `inspirational' stories about Mia Hamm, etc, but outside of that - great book.
  
  
• Great book but...
  By on 2004-04-19
  I love this book. Have worked out extensively for years but this makes so much more sense than what I had been doing. The Movement Prep section alone is worth the price. I went ahead and ordered the CD to be sure I was doing the movements correctly.
  My question is for Mark Verstegen is this - the additional training logs at the back of the book state they are new, but they are exactly like the training program listed earlier. This is very dissapointing as I was looking forward to my next 12 weeks on a different progam. Is this a mistake? If it's not a mistake it sure is a waste of paper. If it is a mistake, how do you get the new training logs. Can't get them on the coreperformance.com site (or much of anything else).
  To the reviewer who says the program is too complicated, I urge you to take the time to understand the program. It will be worth it.
  
  
• Where's my sliderule?
  By A39D2Q9G6OE9J5 on 2004-04-12
  Break out your old calculus books to help you with the workout spreadsheets in the back. COMPLICATED. Some good information, but simply overwhelming in its scope. I had hoped for a somewhat brief core strenthening program (30 minutes 2-3 times a week). As a triathlete with a pretty full workout plate, I simply do not have a hour a day six days a week to spare.
  
  
• Method and Madness
  By A1MI9FDCNB3CMR on 2004-11-22
  Mark Verstegen impresses the basics, hammers home the principles and stress the technique. I'm just getting into it. I'm a stiff 50 year old who's been through a lot of b-ball, running, weight training, nordic tracks, high protein fare, walking, swimming, biking... you name it, I've probably been there, including Jazzercize. What am I left with? Stiffness, soreness, mediocre performance. My co-worker is into this method, along with a few others around me, and to tell you the truth, I'm impressed by the success they have been able to achieve. So, I'm giving it a go. It does take a bit of reading to get into the plan, but from what I have observed, it looks very promising indeed.
  
  
• Works for me!
  By A3FZLIQUSN2UQB on 2005-04-12
  I'm basing my review on the results that I have got from doing the exercises in the book. I have been gradually getting less and less flexible by not paying enough attention to stretching -- and my routine(s) doing weight was falling into a rut. My biggest problem was inflexibility in the hips.
  
  After 4-6 weeks of doing the exercises (really only doing the first three groupings in the book, my hips are noticably more flexible. I had been given other hip-stretching exercises to do in the past -- and they sure didn't deliver the results like the exercises in this book did.
  
  The book might be a bit simplistic -- and there are not a lot of technical explanations about the exercises and how they work. But again, based on what I wanted to achieve by getting the book (improved flexibility and breaking out of a rut), it helped me to succeed.
  
  
• A Personal Trainer's Review
  By AGBH4ZCSNI56W on 2005-12-11
  Mark lays out a very balanced program that will hit all areas. I would get this book either if you are a beginner or a veteran. I'm sure that one can learn some component to add to your program. The pictures make the exercises easy to follow and the step by step descriptions are very helpful. With weeks of programs, one can get a lot out of this book. What some people may incorrectly complain about is that there is no hype, or secret techniques to this book. What people should realize is that the basics performed consistently will take you much further than the "gimmicks" you find with other authors. Nice work Mark.
  
  Stephen Cooper, Certified Personal Trainer
  
  
  
• Excellent source
  By A357EPK1SRSWN2 on 2006-04-02
  I must say that this is one book that really impressed me, with the forword by Nomar Garciaparra, going something like this " Mark has recognized that the goal of training is not to look good-although this will transform your body-but rather to condition yourself for powerful, functional movement".This is the essence of this book, it does a wonderul job in getting you there.
  Mark made an attempt to link components of his training philosophy to day to day wisdom, he does a wonderful job over here, for example Kwame Harris's testimony.This NFL lineman emphasizes balance training, and then says " it's important not only to be open to new ideas and challenges but also actively pursue varying interests that make you a complete person".This made me think!
  
  This is not a bodybuilding book, instead it focuses on developing your body's systems, so that you are capable of producing more power, energy and increasing your endurance, so that you may function better as an athlete or regular exerciser.
  
  I was really impressed by the " Energy System development" workout he has.He breaks it down even more and talks about rapid response movements, and long response movements.I found this to be really cool.....you actually feel it when working out.
  
  He introduces you to the basic lifts, and then gives them a twist...so you end up lifting a lighter weight, but still being challenged!I really like the book, the only thing is I wish he gave us more exercises, but I guess thats the reason why he mentions the online store!
  
  

• Tanita BC533 Glass Innerscan Body Composition Monitor

• Core Performance Essentials: The Revolutionary Nutrition and Exercise Plan Adapted for Everyday Use
• Core Performance Endurance: A New Fitness and Nutrition Program That Revolutionizes the Way You Train for Endurance Sports
• Functional Training for Sports
• Athletic Body in Balance
• Complete Book of Core Training, The: The Definitive Resource for Shaping and Strengthening the 'Core' -- The Muscles of the Abdomen, Butt, Hips, and Lower Back