Dear Athlete
No muscle group is more important than the body's ‘core’
muscles. They are the vital foundation for all other movement. The muscles of
the torso stabilize the spine and provide a solid foundation for developing
dynamic strength in your shoulders, arms and legs.
I am writing to let you know of our exclusive three-part
Core Menu Training System which focuses on developing total body power by
working on the abs, torso and core muscles. Published by the leading athletics
journal Peak Performance , the Core Menu Training System is designed to give
you progression, variety and the kind of challenge that will keep you
enthusiastically involved.
The Core Menu Training System provides a highly effective
strength training workout. If you haven’t already begun core training, or you
aren’t sure if your current exercises are speedily and safely progressing your
core strength and flexibility, you should try this tested program. You make a
nominal payment and if it doesn’t work for you, you receive a full refund. You
can place your trial order by clicking on any of the links in this message.
You won’t risk a penny and you’ll find the benefits are
far-reaching. Join us today!
Best wishes,
Jonathan Pye
Publisher, Peak Performance
P.S. Click here to try out this exclusive three-part Core
Training System as part of a trial subscription to the renowned Peak
Performance. We are charging a tiny price of only $1.97/£1.17 for your 2 months
trial with a full risk-free guarantee.
"I firmly believe that if I continue to train and feed
my body properly then it will serve me well for as long as it lasts. Peak
Performance has helped me achieve this by providing truly educational material.
Everything from running (speed and endurance), to how to gain strength, to how
to prevent or treat an injury. There's no other single place on the internet
(that I've found) that an athlete can find answers to practically anything.
Peak Performance is the first place I go anytime I have a training question or
need."
-Bryan Adair, Boiling Springs, USA.
The Benefits of Core Training:
The significant benefits of core training follow through to
whatever you are involved in, because the area around your trunk and pelvis is
where your centre of gravity is located. A strong core gives you:
Better posture
More control
Improved, more powerful performance
Injury prevention and rehabilitation
Increased protection and "bracing" for your back
A more stable centre of gravity
A more stable platform for sports movements
When you have good core stability, the muscles in your
pelvis, lower back, hips and abdomen work in harmony. They provide support to
your spine and help transmit increased power and performance for just about any
activity.
A weak core makes you susceptible to lower back pain, poor
posture and a whole host of muscle injuries. Strong core muscles provide the
brace of support needed to help prevent such pain and injury - and this
discovery is why core training has become so popular among elite athletes.
Click here to place your trial order, or read on to learn
more about the Core Menu Training System. Your first installment is ready for
downloading now.
How the Core Menu Training System Works from the Inside Out:
The Core Menu Training System has been tested on athletes at
all levels and is now available for you to try out. Once into the program,
you’ll find you are transmitting increased power into each movement with less
effort, giving an exponential boost to your performance.
Other benefits include a toned torso and abs and a healthy
and flexible lower back. Your lower ab muscles are drawn in towards the spine
to help you sit up straight, improving your posture.
Core training is an intelligent training structure, because
it strengthens weak muscles and imbalances from the inside out.
Endorsed by Medical Experts, Coaches and Physios:
Sports medics, physiotherapists and strength and
conditioning coaches recommend athletes perform regular core stability or trunk
strength exercises for a very good reason: strengthening your prime movers
brings more benefits than almost any other exercise both in your sporting
movements and in your daily life.
Core stability exercises boost performance by building up
weak areas and help to avoid a variety of injuries, especially those involving
the back, groin, hamstrings and knee.
So why don’t we see more athletes doing core training? The
reason most athletes skimp on this vital part bit of their workout is because
the benefits are simply overlooked. There are also a number of points where
guidance is needed.
Core stability training, while bestowing considerable
performance advantages to most athletes, must be approached in the right way:
there are a number of common pitfalls to avoid which you will need to know
about before you start.
Click here to place your trial order, or read on to learn
more about the Core Menu Training System. Your first installment is ready for
downloading now.
The Questions you Need to ask about Core Training, and the
Pitfalls to Avoid:
With the advent of Pilates and other core muscle exercise
programs the far-reaching benefits of this kind of training has become well
known. But there are some crucial questions you need to ask before embarking on
your training - and some common pitfalls to avoid.
Within the repertoire of ’core stability‘ there is a large
range of exercises. Which ones should you start with? How and when should you
progress to the next level? What exercises should beginners avoid? And what is
the major reason so many athletes and sports people fail to include a
comprehensive core training program within their regular workouts?
”Teach an athlete a new core exercise and they will find it
difficult, simply because it’s a new stimulus. Progression and variety are key
to success“
That quote comes from the creator of the Core Menu Training
System, Raphael Brandon. As always with our key contributors, he makes good
sense. What’s the point of taking delivery of a wide-ranging and effective
exercise program if the athlete (that’s you) doesn’t take full advantage of it?
The truth is, many workouts take up too much time, the results take too long to
come through and the athlete gets bored! We explain below how Core Menu
Training System deals with that dilemma.
Athletes tend to have a list of three to five ‘core
stability’ exercises targeting various muscles or positions that they are
required to perform regularly each week. Whilst this ‘prehabilative’ strategy
is well intentioned, it has two limitations:
Behavioural: core stability exercises can quite quickly
become ‘bore stability’! It takes self-discipline to do 20-30 minutes of the
same exercises three or more times a week over a long period. As you will read,
adherence to the program is an issue we tackle at the outset.
Physiological: the principles of specificity and progression
apply to core work in the same way as they do to any other body training. It is
quite common for an athlete to perform the same core routine over a long period
and get very good at four or five movements or ‘holds’. But teach the same
athlete a new core exercise and they will find it difficult. We explain why
this is and how progression and variety are key to optimizing benefits of the
strengthening program.
Click here to place your trial order, or read on to learn
more about the Core Menu Training System. Your first installment is ready for
downloading now.
Maximizing the Muscle Groups you Train:
The scheme of core training menus provides a system where an
athlete can follow a prophylactic or rehabilitative core stability and
strengthening program using a wide variety of movements.
The secret is a rotation training system based on
off-the-shelf “menus”, which enable the athlete to face new challenges each
week, while ensuring they are covering the necessary ground in every workout.
The system also allows for progression, a cardinal principle of any successful
long-term exercise regime.
This unique system offers a challenging program, covering
all the trunk and pelvic muscles. It contains exercises for all athletes,
running from basic recruitment to very advanced strength movements.
The training system contains 10 exercise menus, each menu
using a single piece of training apparatus. A menu contains four to eight
exercises, which between them target most trunk and pelvic muscles. Some of the
exercises involve resistance, some bodyweight, some are simply about
recruitment.
Within the menu, the difficulty of exercises varies, and
some menus are very advanced.
Click here to place your trial order, or read on to learn
more about the Core Menu Training System. Your first installment is ready for
downloading now.
How to Use the Program:
Simply select the most relevant menus to be used in
rotation. Thus, if you are using eight menus and doing four units of core
training per week, over the course of a fortnight you will perform each menu
once.
This will ensure you work all the muscles in a variety of
ways, using different pieces of equipment.
The suitability of the exercises chosen will vary according
to the therapeutic needs of each individual. There are three major groups:
Those focusing on the recruitment of the small deep-lying
stabilizing muscles, transverses abdominis and multifidus, often taken from
clinical Pilates.
Static bodyweight exercises focusing on developing stability
and/or strength endurance in certain postures, and requiring co-contraction of
the small stabilizer and larger mobilize muscles, such as the popular ‘plank’
exercise.
Traditional dynamic strength exercises for the prime movers
of the trunk, often performed on the floor or Swiss ball.
You’ll find Raphael Brandon’s three-part trunk strengthening
regime* is designed to sustain challenge and beat boredom. Each technique is
fully explained with diagrams.
*The effectiveness of exercises contained in the program has
been established by research conducted and published by McGill S (2002) Low
Back Disorders Human Kinetics; Behm DG et al (2005) Journal of Strength and
Conditioning Research; Konrad P et al (2001) Journal of Athletic Training;
Leetun DT et al (2004) Medicine and Science in Sport and Exercise
Click here to place your trial order, or read on to learn
more about the Core Menu Training System. Your first installment is ready for
downloading now.
Menu 1: Floor Static
The aim of Menu I is to develop a basic level of lumbar and
pelvic stability working front, rear and side muscles of the trunk. It can also
be used as a maintenance dose of training for intermediate to advanced level
athletes. Here are the exercises:
The first exercise requires good abdominal strength and
co-contraction of the abdominal wall musculature to hold the lumber spine and
pelvis in correct alignment. Muscles targeted are:
Rectus abdominis
Abdominal wall (TvA/internal obliques)
This is a safe and effective exercise for the obliques and
quadratus lumborum (a key lumbar stabilizing muscle). Recent research also
shows this to be an excellent exercise for the lower abdominal muscles. The
level is basic to intermediate, and the muscles targeted are:
Obliques (internal and external)
Quadratus lumborum
Transversus abdominis
Research suggests this is more a low back than gluteal
exercise. However, it is a good way to teach athletes to recruit the gluteals in
the ‘inner range’ position. The level is basic, and the muscles targeted are:
Gluteus maximus
Erector spinae/multifidus
A safe and effective exercise for the lumbar and thoracic
portions of the erector spinae muscle, this exercise also requires
co-contraction of the abdominal wall muscles to stabilize the pelvis. The level
is basic to intermediate and the muscles targeted are:
Thoracic and lumbar portions of erector spinae
Click here to place your trial order, or read on to learn
more about the Core Menu Training System. Your first installment is ready for
downloading now.
Menu 2: Floor, Dynamic
This menu develops a good level of strength endurance in the
major trunk muscles. Overall the level of these exercises is intermediate to
advanced:
The first exercise requires a strong static contraction of
the abdominals to stabilize the lumbar spine against the load of the legs. It
also requires good active range of motion of the hamstrings. The level is
intermediate to advanced and the muscles targeted are:0
Rectus abdominis
Abdominal wall (TvA/internal obliques)
Hip flexors
If the back cannot be stabilized during this movement, the
exercise is too advanced and more static transversus stability control work
will be needed first.
This is a good exercise for both the obliques and the
abdominals. The level is intermediate and the muscles targeted are:
Rectus abdominis
Obliques
This is an isolation exercise for gluteus medius. Strength
in this muscle group has been shown to be useful in preventing lower-limb
injuries in female athletes. The level is basic and the muscles targeted are:
Gluteus maximus
An advanced active mobility exercise working the obliques
and trunk rotation. The level is advanced and the muscles targeted are:
Rectus abdominis
Obliques
Click here to place your trial order, or read on to learn
more about the Core Menu Training System. Your first installment is ready for
downloading now.
What you receive in parts 2 and 3 of the program:
Once you experience the benefits of the first part of the
program, you can then decide if you wish to continue your subscription to Peak
Performance and collect parts 2 and 3 of the Core Menu Training System
(remember, the Core Menu Training System is just one of the workouts featured
in Peak Performance . Whatever your sport or activity you’ll find it covered).
Here’s what parts 2 and 3 contain:
Menu 3: Swiss Ball, Static
The four exercises in this routine challenge the athlete’s
ability to hold good posture and pelvic alignment against both bodyweight and
the instability of the Swiss ball. The positions of the holds are similar to
the static floor exercises in Menu 1, except they are performed on the ball.
Research shows that the performance of core exercises upon
the labile surface of the Swiss ball can increase the levels of trunk muscle
activation; so this menu is a progression from floor-based work.
Menu 4: Swiss Ball, Dynamic
These exercises are challenging to trunk strength. The use
of the Swiss ball both increases the difficulty because of the instability, and
allows you to work through useful ranges of movement. This menu targets the
front, back and side of the trunk musculature at intermediate to advanced
level.
Menu 5: Pulley machine, kneeling
Menus 6: Pulley machine, standing
Menus 5 and 6 work with the weighted pulley machine, and
menus 7 and 8 use weighted ‘medicine’ balls.
All menus incorporate the need to work dynamically through
the body's natural "sling" systems in order to maximise functional
stability in particular in relation to rotational or torque forces. Many
sporting actions require strong rotational stability both to enhance
performance and guard against injury. In part 4 we wind up the series with 2
super-advanced strength building menus.
Click here to place your trial order, or read on to learn
more about the Core Menu Training System. Your first installment is ready for
downloading now.
The Benefits of Subscribing to Peak Performance
Peak Performance is well known as the top research newsletter
on stamina, strength, and fitness and is recognised as the world's #1 source of
advice for athletes, coaches, and sports science students.
With a trial $1.97/£1.17 membership today, the first 175
respondents will gain access to Core Menu Training System- information that the
sporting elite simply don't want you to have.
These training techniques and findings are usually reserved
for top level professional athletes and coaches.
All trial members will also gain access to four of the
latest issues of Peak Performance, and a whole host of other members-only
benefits, including extensive video content to further boost your training and
sport technique and many additional free downloads.
In each issue of Peak Performance, our team persuades top
coaches, physicians, sports nutritionists, physiologists, and psychologists to
share their winning secrets.
Plus we spend countless hours pouring over arcane technical
journals most athletes and coaches don't have time to read - everything from
The Journal of Applied Physiology to Research Quarterly for Exercise and Sports
- to uncover cutting edge sports science research based on proven, tested
results, not theory or opinion.
Then we strip away the scientific jargon and mathematics,
and distil the research into pragmatic training, nutrition, exercise, and
performance techniques, in plain English that's easy and fun to read and
absorb.
You get a steady stream of scientifically proven sports
performance breakthroughs that you can put to work immediately, to help you
achieve significant gains in stamina, strength, and fitness.
You also get practical training tips geared toward the
specific sports you love to play, including swimming … running … triathlon …
gymnastics … football … rugby … tennis … basketball … baseball … bodybuilding …
martial arts … cycling … rowing … golf … and many more. So that you beat your
own best performance … as well as crush your competitors into the ground!
Here's just a sample of the sports performance secrets
readers discovered in recent issues of Peak Performance:
Training: how to construct a comprehensive and effective
recovery strategy.
Mind over matter - ten years of advances in sports
psychology.
Key breakthroughs in endurance and strength training and
what they mean for athletes.
Changing perspectives in sports nutrition - what has the
past decade taught us?
Psychology: Catch a positive mood in your team and prevent
the spread of the blues.
Abdominal training: Why developing a six-pack is not just
about vanity!
Warm ups: What does the latest research say about warming up
for safer and more effective sport performance?
Strength training: A safer approach to four popular gym
exercises.
The leucine connection: new evidence on the muscle-building
benefits of leucine.
Injury: understanding and dealing with hernia in sport.
Train low, race high - an update on the latest research into
low-glycogen training.
Psychological momentum - what does it take to 'get on a
roll'?
Protein in sports drinks for performance - just how
effective is it?
Mental toughness - are you hard enough?
As a Trial Subscriber you Receive this Fantastic Package and
All of This for Just $1.97/£1.17:
SPECIAL REPORT: The Core Menu Training System
The 7 Secrets to Successfull Coaching
The Top 15 resistance exercises from Peak Performance
Special
The latest FIVE issues of Peak Performance
The Dynamic Power Workout
Coaches' Training Secrets
How to design the perfect Speed-Training Program
Core Muscle Training
Endurance Training Program - Reverse Periodisation
Coaching Training Special
Hydration Therapy
Flexibility Special
Introduction to Core Stability
Introduction to Knee Pain
Food & Drink Special
Ageing & Performance
Football Special
Sports Psychology Special
