Training with MARRKO CORE isn’t particularly demanding. It mainly focuses on coordinating movements and mastering proper technique. Initially, we recommend studying the manual, practicing without weights, and gradually learning the exercises. Instructional videos on our YouTube channel, MARRKO CORE - YouTube, will also be helpful.

If you encounter any issues, you can take an introductory course led by a professional coach who will teach you everything you need to know. Courses will be gradually introduced in several larger cities across the Czech Republic.

When you’re beginning, it’s helpful to follow the exercise order outlined in the provided manual. The MARRKO exercise is the basic - and possibly most important - movement; it’s beneficial for rehabilitation, sports, and body shaping. The REVERSE direction in the MARRKO exercise might feel more difficult for coordination because it moves in the opposite way.

The BUTTERFLY exercise is essential for people with sedentary jobs. It can be performed kneeling, so you don’t need much overhead space, and it can be done with your hands in front of your face (they don’t need to be fully extended), always keeping a side bend to the left and right. The WOPS and CORE exercises strengthen the muscles responsible for braking trunk rotation, which is essential to prevent over-rotation of the torso and a subsequent herniated disc.

IRON ARM is excellent for building strength, for example, in people who often load one side of the trunk and need to reinforce the left or right stabilization chains. The most challenging exercise is TORNADO, which should only be attempted after you have fully mastered the proper technique of the previous exercises.

Creating a training plan with MARRKO CORE is very personalized, so we don’t offer a one-sizefits- all solution. It depends on whether you’re training for fitness or rehab.

For rehabilitation, it's best to consult your physical therapist or a specialist familiar with your current diagnosis. It's also important to listen to your body during exercise - pay attention to which muscles are activated and the intensity, notice areas of stiffness, whether it's more pronounced on the right or left, and observe how you feel both during and after each session.

With the MARRKO CORE rehab-training system, the focus is on time under tension. That means you perform each exercise for as long as you can maintain correct form.

For rehab, aim to train consistently with similar session lengths. For sports training, you can gradually increase the durations. For body shaping, timing is essential—use low weight and low intensity so you can perform the simpler exercises (MARRKO, WOPS, CORE) for more extended periods. Once you’ve mastered the technique for each exercise, you can start creating your plan.

To track your progress, keep a logbook or an Excel sheet. List the exercises (MARRKO, BUTTERFLY, CORE, etc.), and for each session, record the date and the time spent on each exercise. This will help you monitor your progress and consistency

Also, note observations about how your body responds, such as muscle activation, when the first pain relief occurs, when pain completely disappears, how training transfers to sports performance, reduction in waist circumference, and so on.

Example::

If you’re experiencing pain or are in a post-operative or post-injury state, always consult your physical therapist or physician, who knows your specific medical history. MARRKO CORE was created to help eliminate back pain, and many people see results very quickly. Considering your health status and difficulties, we recommend starting with the MARRKO exercise using a low weight and low movement intensity, with trunk rotation limited to a maximum of 10° to the left and right. Test whether you prefer exercising without any weights or with one weight, and after some time (about a month), try using two or all three weights.

Key variables: weight (number of insertable weights), range of motion (trunk rotation to a maximum of 10° left and right in the MARRKO and WOPS exercises), and movement intensity (the speed at which you perform the exercise).

It depends on whether you’re training for rehabilitation, to enhance sports conditioning, or to shape your physique. Rehabilitation: Initially, we recommend 5-10 minutes, twice a day (morning and late afternoon/ evening). You can gradually increase the duration.

Athletes: Usually set their own durations based on their needs, fitness level, and specific goals (e.g., improving performance, correcting muscular imbalances). On average: 20 minutes, twice a day.

Body shaping/slimmer waist: Create a plan you genuinely enjoy, combine training with proper nutrition and healthy habits, and stay consistent. It’s commonly said that fat burning begins after about 20 minutes of exercise. In other words, body shaping is mainly about discipline - in both training and diet - while also ensuring adequate recovery.

If you’re experiencing pain or are in a post-operative or post-injury condition, always consult your physical therapist or doctor, who knows your specific medical history.

Considering your health status and challenges, we suggest starting with the MARRKO exercise using low weight, gentle movement, and trunk rotation of up to 10° to the left and right. Try exercising without weights or with one weight first. After about a month, try using two weights or all three.

People with intervertebral disc issues often have weakened trunk rotators, so they should begin very cautiously—but they should not avoid training altogether.

People with intervertebral disc issues often have weakened trunk rotators, so they should begin very cautiously—but they should not avoid training altogether. The MARRKO CORE exercise-rehabilitation system strengthens and stretches the muscles of the deep spinal stabilization system, which is essential for proper muscular coordination throughout the body.

Key variables include: weight (number of weights used), range of motion (trunk rotation up to 10° left and right in the MARRKO and WOPS exercises), and movement speed (how quickly you perform the exercise).

Empirical testing has identified an optimal rope length that is essential for effectiveness and for the proper function of centrifugal force on the body. Shortening the rope significantly diminishes the benefits and causes the movement to accelerate in a way that isn’t comfortable for exercise.

Use the rope shortener only in specific positions based on developmental kinesiology, where the MARRKO CORE tool helps correctly activate stabilization chains in static positions (supine, low oblique sit, high oblique sit).

The fundamental exercises in the MARRKO CORE system are MARRKO, BUTTERFLY, and CORE. We suggest beginning with just one exercise (for example, MARRKO) and progressing to the next only after you have fully mastered it. It’s crucial to follow the basic guidelines: use low weight, keep the intensity low, and limit your range of motion to a maximum of 10° left and 10° right in the MARRKO and WOPS exercieses. Afterward, you can choose other exercises based on your preference.

When you’re beginning, it’s helpful to follow the sequence of exercises in the included manual.

The MARRKO exercise is the fundamental - and essentially most important - movement, highly beneficial for rehabilitation, sports, and body shaping. The REVERSE direction (backward) in the MARRKO exercise may feel more demanding for coordination because it moves in the opposite direction.

The BUTTERFLY exercise is essential for people with sedentary jobs. It can be done kneeling, which reduces the overhead space you need, and it can also be done with your hands in front of your face (they don’t have to be fully extended), always including a side bend to the left and right.

The WOPS and CORE exercises strengthen the muscles responsible for stopping trunk rotation at the end ranges (this muscle group is crucial to prevent “over-rotation” of the torso and a subsequent disc herniation).

The IRON ARM exercise is particularly effective for strengthening, especially for individuals who frequently load one side of the trunk and need to enhance the stability of their left or right stabilization chains.

The most challenging exercise is TORNADO, which should only be attempted after you have thoroughly mastered the correct technique for all the preceding exercises.

The space you need is similar to what you’d use for jumping rope - about 2.5 × 2.5 meters (roughly 8 × 8 feet). You’ll need extra overhead clearance for the BUTTERFLY exercise, though you can do it kneeling to significantly reduce the required space. It’s better to have more room until you fully master proper technique and aren’t worried about hitting anything. Exercising outdoors - for example, in a park - is also a great option.