Core Performance overview

Core Performance by Mark Verstegen is one of the better total workout programs I've ever seen. Being a total workout program (which according to the book will transform your body and life) means that it has many facets, too many to cover in depth in one post. So, I'm going to hit the highlights here, then go into detail on the specific parts I'm going to use myself in later posts. First though, I'm skipping all the life changing crap. He talks a bit about using the workout lessons and applying them to your life decisions etc. Whatever...

The actual workouts are broken down into 7 sections.

Movement prep, which is basically an active warmup, similar to things we've done on Rival before. It's supposed to warm your muscles, tendons, and ligaments, preparing them for exercise. This section could be a little deeper in my opinion (there is no upper body stuff), but there are some quality stretches in there.


Prehab is an interesting section which is supposed to build up your weaknesses, helping prevent injury. It's also supposed to help fix posture problems. It works on core strength a bit as well. It's important to note, however, that this is "Prehab", not rehab. If you have a specific injury you are trying to recover from, simply doing these exercises is not enough. Rehab is a requirement if you've had an injury, because it makes you strengthen (and stretch) the particular areas that are weak (tight). This keeps you from compensating with other muscles, which can lead to greater muscle imbalance, prolonging pain and possibly causing further injury.

Physioball Routine is what I really came to the book looking for. It works your core exclusively. Again, I wouldn't have minded a few more exercises though.

Elasticity is basically plyometrics. There is also some basic agility stuff in there. These exercises are pretty basic in my opinion, the kind of stuff we would do in the first couple of weeks in Rival's plyo program. Certainly not as taxing as Air Alert, which I am substituting for Elasticity right now.

Strength is a weight training program that focuses on exercises that work multiple muscles groups, and puts them into supersets. I like how the program varies tempo and uses the supersets to keep the workouts fresh and helps keep you from plateauing. The workouts hit most of the key muscle groups. I'll probably add some of the exercises to my current workout, and one day maybe I'll add the supersets and tempo stuff.

Energy System Development is the endurance section. It seems like a reasonable endurance program, rarely working you for more than 20 minutes. I prefer the high intensity interval training over it, but I don't think you'll lose much with this program.

Regeneration is the last section, and focuses on stretching mainly. It's supposed to aid workout recovery, getting your muscles ready for the next workout more quickly, avoiding injury, etc. It looks pretty solid, but I don't know how much of a gain you'll get over normal static stretching (although the author has some anecdotes that show amazing flexibility gains with the program).

You're supposed to workout 6 days a week, the book lists workout plans for you that are very well laid out. You'll average probably 40 minutes a day working out. That's a good bit for most people, but not unreasonable for a complete workout program like this. You should see gains in many different areas (strength, flexibility, explosiveness, weightloss, endurance, etc.)

The thing I like about the book best, though, is the nutrition section. It's got the best, most logical 'diet' plan I've seen. Basically, it stresses smaller, more frequent meals, 'good' carbs, and moderation. It's a lot more in depth than that, but those are the most important points I think. The great thing about smaller, more frequent meals is that it makes it so much easier to actually eat healthier (I'm eating lots of fruit now).

Overall, I plan on using the Prehab and Physioball stuff on a regular basis. I like the movement prep stuff, I'll probably add some of the exercises to my normal warmup. Aside from that, I'll probably use my own exercises to replace the Core Performance sections. I definitely plan on posting something on the nutrition plan down the road.