Customer Reviews

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

5 star:		(53)
4 star:		(14)
3 star:		(7)
2 star:		(8)
1 star:		(3)

 

 

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.

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.

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.

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!

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.

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.

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.

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.

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!!!!

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.