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Descriptions du produit

Book by Verstegen Mark Williams Pete


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Détails sur le produit

  • Broché: 304 pages
  • Editeur : Rodale Press; Édition : Reprint (6 mai 2005)
  • Langue : Anglais
  • ISBN-10: 1594861684
  • ISBN-13: 978-1594861680
  • Dimensions du produit: 19 x 1,3 x 23 cm
  • Moyenne des commentaires client : 4.0 étoiles sur 5  Voir tous les commentaires (1 commentaire client)
  • Classement des meilleures ventes d'Amazon: 115.505 en Livres anglais et étrangers (Voir les 100 premiers en Livres anglais et étrangers)
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1 internautes sur 1 ont trouvé ce commentaire utile  Par Jean-Christophe le 27 décembre 2012
Format: Broché Achat vérifié
Je pensais avant de l'avoir entre mes mains que ce livre était beaucoup plus théorique. On retrouve dans ce livre des témoignages, des exemples concrets de programme, de nombreuses illustrations. Malgré mes attentes de départ, ce livre est une mine d'innovations, d'idées et d'exemples. A conseiller à toutes les personnes qui souhaitent prendre soin de leur vie. Accessible à tous (à condition de lire l'anglais).
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Amazon.com: 136 commentaires
139 internautes sur 141 ont trouvé ce commentaire utile 
Excellent workout, but understand the limitations 17 août 2005
Par David McCune - Publié sur Amazon.com
Format: Relié
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.
182 internautes sur 192 ont trouvé ce commentaire utile 
5 / 5 for the program but only 3 or 4 for presentation 18 juin 2004
Par Simon Pearce - Publié sur Amazon.com
Format: Relié Achat vérifié
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.
71 internautes sur 73 ont trouvé ce commentaire utile 
Liked the book, love the CD 3 décembre 2005
Par David M - Publié sur Amazon.com
Format: Broché
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.
18 internautes sur 18 ont trouvé ce commentaire utile 
Comprehensive Workout Program 5 septembre 2006
Par Gary Good - Publié sur Amazon.com
Format: Broché
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.
15 internautes sur 15 ont trouvé ce commentaire utile 
Great Overall Workout 29 juin 2004
Par D. J. Williams - Publié sur Amazon.com
Format: Relié
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.
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