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Frequently Asked Questions

Questions about training programs

Questions about the store

Other questions

Which training program should I choose based on my sport or goal?

There are 57 training programs specifically designed to help you perform better in a variety of sports...

...and lifestyle goals...

...plus a training program specifically designed to help firefighters perform better.

The purpose of each program is indicated by its name. For instance, the program labeled "golf" is designed to help you play better golf. Want to improve your golf game but you don't like to lift weights or don't want to ditch your current weight workout? Go with "golf - no lift."

Can't find your sport or goal in our list of programs? Chances are, we have a program that will benefit you since many sports share similar skills sets and physical demands.

Below, you'll find our recommendations for the most applicable programs for some common sports and activities that we do not yet have specific programs for.

Bodybuilding
Performance Strength

Bowling
Golf

Boxing
Performance Training

Brazilian Jiu-Jitsu
Performance Training

Cardiovascular Health
Conditioning Only

Dancing
Soccer

Fat Loss
Performance Conditioning (See also: Weight Loss)

Fencing
Performance Training

General Health and Fitness
Live Longer/Live Better

General training in your 60s or later
Pain/Tightness

Handball
Tennis

Law Enforcement
Performance Training

Marathon
Distance running

Martial Arts
Performance Training (See also: baseball or tennis)

Military Training
Firefighter

Motor Cycle Racing
Performance Training (See also: Performance Strength)

Navy Seal
Performance Training (See also: Performance Conditioning)

Officer Candidate Training
Firefighter

Police Work
Performance Training

Racquetball
Core Performance (CP) Essentials

Returning from injury
Decrease Pain/Tightness

Rowing
Core Performance (CP) Endurance

Rugby
Performance Training (See also: Soccer)

Running
Core Performance (CP) Endurance

Strength
Performance Strength

Surfing
Performance Training (See also: Performance Strength)

Swimming
Performance Strength

Thrower (discus, shot)
Performance Strength

Track and Field (sprinter, high jumper)
Football - Lineman

Triathlon
Core Performance (CP) Endurance

Ultimate Fighting
Performance Training (See also: Performance Strength)

Ultimate Frisbee
Soccer

Walking
Core Performance (CP) Essentials 

Water Polo
Performance Strength

Wrestling
Performance Training (See also: Performance Strength or Hockey)

How much does it cost to join the member’s section of the site?

Membership is $9.99 a month, but click on the “Free Trial” button from the home page to start for free. We now require a credit card. Members receive access to all the Core Performance training programs, nutrition and performance tools, recipes, articles and member forums.

Where do I find / enter an "access code" for the training programs?

Some access codes can be found on select adidas apparel. Click here if you already have an access code.

How can I change the goal in my training program?

Click on the link that says “Change Program” in the upper right hand corner under “My Account.”

What should I do if I miss a workout because of an illness or scheduling conflict?

If you miss a workout, simply perform the session when you're able to. This may extend the total length of your program, but you'll see better results by following the full progressive program.

What's the difference between workouts in the training programs and workouts in Core Knowledge?

The workouts in Core Knowledge are sample training sessions that feature methods similar to those used in the training programs. But the workouts, or training sessions, that comprise a training program are both progressive and personalized for your specific goals.

Why did my training program return to Week 1? Am I supposed to repeat it?

We always recommend repeating a program for a second round. The first time is much more of a developmental and learning experience. The second time through you'll see definitive changes because you spend less time learning the system.

Am I too young or too old to use a Core Performance training program?

Your readiness to train depends on physical ability and maturity level, but 14 is most often an appropriate age to start a Core Performance program. And you're never too old. In fact, the "Decrease Pain/Tightness" program can be very beneficial to our older athletes. Of course, you should always consult a physician before starting any activity.

I'm following the program in the Core Performance book. What should I do when I'm done?

If you're looking to maintain the benefits, you can simply repeat cycles two, three and four, but use the more advanced progression. Also, try adding one or two sets to the strength training portion of your workouts. If you're looking for a new challenge altogether, peruse the online programs in the member's section of the site.

What is ESD and what are ESD zones?

Energy System Development (ESD) is the cardiovascular component of your training program. Your body has different energy systems and ESD trains them all.

The zones are heart rate-based.

  • The yellow zone is low-level aerobic training, which is great for recovery and warm-up intervals.
  • The green zone is a medium intensity level that is great for building work capacity and leg strength.
  • The red zone is a high intensity section that will challenge your anaerobic threshold (where the body goes from primarily fat utilization to carbohydrate utilization).

Using a combination of these zones progressed over a 12-week training phase will help you reach your goals. A heart rate monitor will come in handy to monitor your heart rate as you progress through each of these zones during your training sessions.

When you see a single bar indicating a time duration (e.g. 3 minutes), keep your heart rate in that zone. When you see a progressive set of bars with the same time segment (e.g. 30 seconds), progressively work towards the higher end range of that zone.

How do I cancel my membership?

Click on the link that says “Manage my Account,” then click “Cancel Membership.”

Do I need to be a member of Core Performance to purchase products from the store?

No - the store is open to everyone. Signing up at the store is just a way to store your information for more convenient shopping. By creating an account you can keep a “wish list”, save billing and shipping information, look at your order history and easily manage your account.

What is your return policy?

You may return most new, unopened items to us within 30 days of delivery for a full refund. We'll also pay the return shipping costs if the return is a result of our error, (you've received an incorrect or defective item, etc.).

Items that are opened or returned more than 30 days after delivery will receive a partial refund. Contact us at 888.530.4441 or email CoreStore@gofit.net for our Refunds Policy.

If you received a faulty item and need to exchange it for the same item, contact us at 888.530.4441 or email CoreStore@gofit.net to request a replacement.

Please note that it takes us 3 to 5 business days to process returns once they arrive at our returns center.

What is the correct size physioball or medicine ball for me?

Physioball
Physioballs, also known as a Swiss, stability, or exercise balls, are one of the most important pieces of equipment in a Core Performance training program. To get the most out of your workout, make sure you pick the right size. Remember, a physioball should be firm, not squishy. The rule of thumb is that you should be able to sit on your fully inflated ball and have the middle of your thigh parallel to the floor. If you go one size smaller, you may increase the ball size by adding +5 percent of air.

YOUR HEIGHT BALL HEIGHT BALL HEIGHT
Up to 4’ 10” (145 cm) 14 in (35 cm) Small
4’8” to 5’5” (140 - 165 cm) 18 in (45 cm) Medium
5’6” to 6’0” (165 - 185 cm) 22 in (55 cm) Large
6’0” to 6’5” (185 - 195 cm) 26 in (65 cm) Extra Large
Over 6’5” (195 cm) 30 in (75 cm) Extra Extra Large

Medicine Ball
For most exercises, a 3-kg ball will be appropriate. If the throws become too easy as you progress through your training program, you can always simply throw the ball harder or pick up a 4-kg ball. Athletes 16 and younger should start with 2-kg ball, which may seem small and too light, but when you start performing the exercises with speed, quality of movement is much more important than the weight of the ball.

Which book is best for me?

To date, there are four Core Performance books available to help you reach your goals:

Core Performance is a comprehensive view of the Core Performance system. This book helps you develop strength and muscle mass, endurance and a lean body, balance and flexibility, athletic quickness and power.

Core Performance Essentials was developed for people with less time to train because of busy schedules. If you can’t dedicate as many days a week to exercise as you might like, this is the book for you.

Core Performance Endurance is the ideal book to make you a better runner, swimmer, cyclist, triathlete or athlete in any endurance sport.

Core Performance Golf is a nutrition and training program designed to improve your power, performance and health on and off the course.

Can you ship to APOs (Army Post-Offices)?

Yes, we can ship to APOs.