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

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 question2. 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.

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.

Well it's right there on the cover, "revolutionary." This book came out twenty years ago and was a complete departure from the usual tripe about exercise and athletic performance you found in most books on the subject. If what you're most concerned with is performance--being able to actually do stuff, and not just in the gym but in the real world--this book is the best possible place for you to start. In concrete terms if you want power and not just strength, agility and the ability to move fast and precisely, this is the book for you. If you're looking for a program to make you look buff but don't care about actual performance, well this book will help you look buff as heck and be the real thing, but if it's appearances you care about there are easier, less painful programs you can follow. If what you want is to be able to put your money where your mouth is, start here.

I am currently doing the 12 week programme that this book recommends. I've had problems with lower back pain and a tendency to pull muscles in my upper back and shoulders when playing squash, tennis, etc. I bought this book on the recommendation of a chap who is into endurance events as a way to build core strength. I must say that so far after a couple of weeks, it is giving me a really effective all over workout.I'm into mountain-biking, walking & racket sports. With this workout, I'm working muscle groups that I don't normally use which is helping me develop this Core Strength. The workout itself is really hard work and needs to be approached with a positive mind as it takes some time initially to learn the new exercises. I disagree with the comment from the other reviewer about it being too complex - the exercises as with all exercise takes a while to get the right form, e.g. if anyone has done squats or lunges, there's a good way and there's a bad way - it's the same with these exercises.The 12 week plan itself takes a bit of understanding but once you start doing it, it makes sense. You can do it in the times that it suggests, 45 mins to 1 hr but you have to work hard to do it which is what the author talks about - really pushing it.So, overall, an excellent book - I've learnt a lot about my body and how it works and can feel the difference. Give it a go if you really want to improve your core fitness, strength & flexibility. The accompanying photos are well-taken and the associated descriptions are relatively easy to follow. It will take time to get used to the exercise but hey, you didn't expect it to be the same as everything else you've done!Finally it's definitely hard work doing it properly and is easiest done in the gym where you have access to a physio ball, cardio machines and weights unless you've got a nice set-up.

A good book that gives some insight into the subject. Need more info and practice to understand it's true worth.

Used it for 10 years

All good!!

Ich habe mir die Core Performance Essentials  Core Performance Essentials: The Revolutionary Nutrition and Exercise Plan Adapted for Everyday Use  und das hier besprochene Core Performance beide in englischer Sprache gekauft.Das C.P. besitze / benutze ich seit Apr. 2005.Warum Englisch? Nun, die Übersetzungen auf Deutsch hat wohl jemand gemacht, der selbst nicht ganz so viel trainiert. Aber besser, nach einer guten 97% Übersetzung trainieren, als sich gar nicht um seinen Körper zu kümmern, nicht wahr? So habe ich schon einige deutsche Versionen als Geschenk benutzt.Mir gefällt der ganzheitliche Ansatz.Mindset. Commitment. Workout. Nutrition. Recreation.Es gibt Antworten auf die Fragen:Wie motiviere ich mich? Was mache ich? Wie mache ich's? Aus welchem Grund mache ich es so?Die Trainings-Programme (zur Periodisierung) wirken gegen Langeweile und können über die C.P.-Website über den im Buch angebotenen Zeitraum hinaus erweitert und ergänzt werden.Ich empfehle ebenfalls, die Website zu besuchen, wenn es zu einzelnen Bewegungsabläufen Unklarheiten gibt. Fotos im Buch können trotz genauester Erklärung eben doch keinen Vorbild-Ablauf ersetzen.Ich persönlich halte die Bilder und Erklärungen für vorbildlich. Bisher habe ich nur eine einzige Übung nachgekuckt.Mein persönlicher Ehrgeiz ist es, ohne viele Geräte auszukommen. Ich habe...- Klimmzugstange oder etwas anderes zum dran hochziehen (Äste, Kinderschaukeln...)- Gymnastikball- Schaumstoffrolle (hab ich aus dem Sanitätshaus)- Therabänder verschiedener Stärke- Gymnastikmatte- und ansonsten Gegenstände des täglichen Gebrauchs (Tische, Stühle, etc.)Weiter betreibe ich noch einen  Water Rower Rudergerät Esche mit S4 Leistungsmonitor, 210x56x53 cm  für die Energy System Developement - Einheiten und meine Leistungstests.Die Geräte-Übungen aus dem Strength-Teil ersetze ich durch entsprechende Übungen und die dazu gehörenden Progressionen aus diesen Büchern:-  You Are Your Own Gym: The Bible of Bodyweight Exercises -  Convict Conditioning: How to Bust Free of All Weakness Using the Lost Secrets of Supreme Survival Strength - Convict Conditioning 2 (wird wahrscheinlich auch bald bei Amazon zu haben sein)So bekomme ich ein abwechslungsreiches, intelligentes Programm für den ganzen Körper.Mit ein wenig Erfahrung kann der Trainingsplan für jeweils die nächste 12-Wochen Periode leicht selbst angepasst werden. Die Prinzipien hat man auch als "Laie", glaube ich, relativ schnell raus.In "You Are Your Own Gym" sind Periodisierungsprinzipien erläutert, so dass man auch da schnell rauskriegt, was tun und aus welchem Grund, in welcher Reihenfolge.Disbalancen und daraus resultierende Schmerzen habe ich in den Griff bekommen und vermeide sie erfolgreich.Ich hatte solche Krämpfe zwischen den Schulterblättern, dass es zu Herzrhythmusstörungen kam....Wenn ich über bestimmte Zeiträume hinweg mit meinem Training schlampere, merke ich das relativ schnell. Die Abwechslung hält mich aber jetzt schon Jahre - trotz sehr motiviert arbeitendem inneren Schweinehund - gut bei der Stange.Für Sportler (Profis wie Amateure) halte ich die C.P. Programme in der Nebensaison für mit das Beste, was der Markt zur Zeit hergibt. Koordination, Balance und Drive profitieren enorm! Und die 12-Wochen-Programme passen meist prima in den Jahresablauf.Für Menschen, die bisher nicht so viel getan haben, empfehle ich das C.P. Essentials.Damit kann man nice'n'easy rangehen und braucht maximal etwa 30 min pro Tag.Ein unschlagbares Argument gegen das "ich hab keine Zeit"- Argument.Und - jede(r), der zum Gehen noch gerade so keinen Rollator braucht, kann damit anfangen.Für "Wie-werde-ich-Bulky-Hulk-in-10-Tagen" - Motivierte ist das C.P. nix.C.P. ist ein Lebensstil.Wenn Dir Dein Körper und Deine mentale und physische Gesundheit wirklich etwas wert sind,fang an, tu was und bleib dran.Aber immer nice'n'easy. Put something to your healt-account on a daily basis.Die Core Bücher sind dazu eine hervorragende Anleitung.Viel Erfolg und Freude an der neuen "Rundumgesundheit". Core Performance Essentials: The Revolutionary Nutrition and Exercise Plan Adapted for Everyday UseWater Rower Rudergerät Esche mit S4 Leistungsmonitor, 210x56x53 cmYou Are Your Own Gym: The Bible of Bodyweight ExercisesConvict Conditioning: How to Bust Free of All Weakness Using the Lost Secrets of Supreme Survival Strength