Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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August 09, 2010

Introducing Primal Blueprint Fitness

By Mark Sisson
173 Comments

Primal Blueprint Fitness. It’s finally here! What can I say? My team and I wanted to get it just right, so we spent over a year developing the program before unleashing it on the world.

I originally planned for Primal Blueprint Fitness to be a new hardcover book sold in bookstores as a companion to The Primal Blueprint and The Primal Blueprint Cookbook. In the end I decided to take a different approach. As you’ve probably heard me say, my mission is to help 10 million people take control of their health and fitness through understanding exactly how their body was designed to work. It’s why I started Mark’s Daily Apple and it’s why I’m giving this program away for free.

You see, I’m confident that Primal Blueprint Fitness is the right formula for people of all ages and skill levels to get lean and functionally fit for life with minimal time commitment, pain, suffering and sacrifice and, more importantly, with as much fun, enjoyment and ease as possible. No, it’s not the only way to get fit, but it might just be the most efficient, effective and pleasurable way.

If you’ve read The Primal Blueprint, or have been a long-time reader of Mark’s Daily Apple, PBF will look familiar. Borne out of the Primal Blueprint Fitness Pyramid and based on the movement patterns of our ancestors PBF incorporates Sprinting, Moving Frequently at a Slow Pace and Lifting Heavy Things to give you diverse athletic ability and a lean proportioned physique.

I’ll let the eBook and the results you’ll see speak for themselves, so I won’t go into too much detail here. But here are a few points of interest:

Lift Heavy Things

People often ask what I prescribe for LHT. This eBook will tell you. Suffice it to say, I’m a huge proponent of bodyweight workouts. Bodyweight is more than sufficient resistance for the vast majority of people out there looking to get fit. (And that includes you.)

PBF provides a step-by-step progression of bodyweight movements built around Five Essentials Movements (Pushup, Pullup, Squat, Overhead Press, Plank) that will help you build strength and power with minimal equipment and in half the time of a typical gym session.

Community Involvement

From day one I wanted Primal Blueprint Fitness to have a strong community element. PBF would be nothing without its participants. I want to see PBF at work in your life. I want you to hear what works and what doesn’t work for you. And I’ll be fulfilling my end of the dialogue with regular fitness-related blog posts and videos every week. Additionally, I’ll be listening closely to your experiences and may tweak the program based on your feedback. That’s the beauty of this online forum. The give and take, the back and forth allows us all, collectively, to uncover things that actually work. PBF is built upon solid principles and has been tested extensively, but your personal experiences matter in shaping PBF.

Here are a few additional ways PBF has been designed to leverage the strength of this community:

Workout of the Week (WOW)

Every week a new WOW will be published here on Mark’s Daily Apple. WOWs will test your agility, balance, conditioning, power, physical strength and coordination. Just about anything goes for these fun, creative and fractal workouts. Share and compare your times in the comment boards and support one another in our collective quest to be happy, healthy and fit individuals.

The inaugural WOW will be published next Monday, August 16.

Submit Your Own WOW

The MDA community is made up of some of the most thoughtful and informed health and fitness enthusiasts around. This is why I’ll be crowdsourcing Workouts of the Week. If your WOW passes muster by meeting the standards of the PBF protocol and is published on Mark’s Daily Apple you’ll be entered into a drawing for a Primal prize. Learn more here.

Submit Your Own WOW Videos

Film a published WOW workout. Upload it to YouTube. Submit it and be entered to win a Primal prize. Learn more here.

Primal Clubs

Primal Tribes/Clans (still working on the name) is in an early development phase. I hope to have it out by the end of the year. Without giving too much away, imagine meeting up with other modern day Groks in your local area for group WOW workouts. Begin thinking about becoming a club leader in your town and stay tuned for more information!

How to Get PBF

To get the Primal Blueprint Fitness eBook subscribe to the Mark’s Daily Apple newsletter. Your first newsletter will give you access to a password protected page where you can download PBF. In addition to PBF you’ll get the introduction to my book (The Primal Blueprint) and weekly insider tips and updates on how to live a healthy, Primal life.

Existing newsletter subscribers do not need to re-subscribe to the newsletter to get the eBook. All existing newsletter subscribers will be sent a special email today. Access to Primal Blueprint Fitness will be provided in that email.

In the end, Primal Blueprint Fitness is nothing without the people that live it. That’s you. I hope you’ll help me spread the word about PBF (send your friends and family to this page), that you’ll try it on for size, provide feedback and participate in the Workouts of the Week (WOWs). If you’ve dialed in the eating plan and lifestyle behaviors but need some added direction for fitness now’s the time to get Primal with Primal Blueprint Fitness. Grok on!

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173 Comments on "Introducing Primal Blueprint Fitness"

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Grok and Grol
Grok and Grol
6 years 1 month ago

YES… been waiting for this to come. Thanks for everything you do here Mark!

Primal_Joe
Primal_Joe
6 years 1 month ago

Can’t wait to see what happens with the Primal Clans/Clubs. Sounds like a great idea!

Jefferson
Jefferson
6 years 1 month ago

Yes…

Marisa
6 years 1 month ago

Very exciting! Don’t know if I can submit any videos but I’ll try!

goosed
goosed
6 years 1 month ago

I am totally pumped! I have been following MDA for a while, the nutrition seems sound enough and has worked for me 46lbs down before i took a break, hitting it hot and heavy again starting yesterday! I just told a friend the best part about Mark is that he’s not trying to steal your money, all you need is on the site and free and this just re-enforces (sp?) that!

Thanks Mark for all you do!

musajen
musajen
6 years 1 month ago

Totally stoked! Now, if only my computer wasn’t on it’s way to Apple right now for repairs.

JLM
JLM
6 years 1 month ago

Thanks a lot Mark. I started walking & sprinting three weeks ago and can already feel a big difference. Can’t wait to read PBF. One again, thank you for sharing.

Chris
Chris
6 years 1 month ago

Server overload! πŸ˜›

Maria
Maria
6 years 1 month ago

Sweet! Thanks a lot! :)))

Maria
Maria
6 years 1 month ago

…in return I’ll sign up for your primal essentials kit)))

Alex Shalman
6 years 1 month ago

Mark,

One of my criteria for being a successful person is that you give back to the people. This gesture, the free Primal Blueprint Fitness, proves what we already knew – you are a success my friend! =)

kathy wright
kathy wright
6 years 1 month ago

so true!!!!

clayberg
clayberg
6 years 1 month ago

Thanks Mark!

Raphael
Raphael
6 years 1 month ago

For free! You are amazing. πŸ™‚ Going to check it out right now.

Katt
Katt
6 years 1 month ago

Thanks, Mark!

Primal Toad
6 years 1 month ago

You are one cool dude Mark!

Chris
Chris
6 years 1 month ago

The grammar police noted that the last sentence on page 8 (work out week) contains an extra “can”.

Peggy
Peggy
6 years 1 month ago

can can is a dance; counts as exercise, right?

dan
6 years 1 month ago

Awesome!

I’ll be spreading this stuff around

Peggy
Peggy
6 years 1 month ago

YAY!!!
Thank you Mark for so much!
And the same to all the worker bees, the unsung heroes behind the scenes. Also to everyone in the MDA community, for helping each other in so many ways.

Sean
Sean
6 years 1 month ago

What a great birthday present!!! Thanks.

Resurgent
Resurgent
6 years 1 month ago

Thanks Mark..!
And God bless you for making such a positive impact on so many lives in one lifetime..
You are AWESOME..!!

Alyssa
Alyssa
6 years 1 month ago

Thanks Mark!! I’ve been trying to convince my family that you’re not just out to make money…you just gave me more ammo πŸ˜‰

Jenny
Jenny
6 years 1 month ago

If he were really just out to make money he’d be selling daily meal replacement kits. πŸ˜‰ Like Jenny Craig!

Anyway, nothing wrong with making money as long as you’re being sincere. πŸ˜€

Debra
Debra
6 years 1 month ago

Mark, many kind thanks! You are awesome and so kind to be giving this away. I love this lifestyle and everything that comes with it. I cannot thank you, and the other apples, enough.

Primal Toad
6 years 1 month ago

I just skimmed through the e-book…. it is one hell of a book!

And, doing this for FREE? You have motivated me like never before I can assure you that!

Lars1000
6 years 1 month ago

Looks great! Already downloaded (I should be working;) and love what I see.
Today is LHT for me and happens to be my initials. That must count for something.

hmrf
hmrf
6 years 1 month ago

I’ve just skimmed through it, and all I can say is that it’s a pretty solid thing. “Everything important” is covered, the progressions are good, the exercises itself are mostly exercises which I would’ve recommended as well (Except for the plank. My favourite “core workout” is the L-Sit or β€”Hang, and its variations), and it’s truly “cheap” (as in: you can do it everywhere and don’t need special equipment).
So: Great thing, and nice to give it out for free. πŸ™‚

Steve
6 years 1 month ago

Wow this is awesome. I’ve not been doing much exercise these last few months, I think this will help immensely!

Thank you Mark! (and Mark’s team :] !)

Dave, RN
Dave, RN
6 years 1 month ago

I can’t seem to get it. When I put in my email address, it says I’m already subscribed… Is there not just a “download” button somewhere?

Uncephalized
Uncephalized
6 years 1 month ago

Yay! I’ve been waiting for this since I went Primal at the beginning of the summer (down ~25 lbs so far, by the way). I can’t wait to get started!

Turling
6 years 1 month ago

Ummm…the e-mail went to my junk mail, and I of course deleted it. Will there be a second round going out? Hopefully?

brahnamin
brahnamin
6 years 1 month ago

You, sir, are made of awesome. Free range, grass fed, Marine Stewardship Council approved – awesome.

Lars
Lars
6 years 1 month ago

Thanks for this, Mark.

Been a follower of the Primal Blueprint for a few months now and have been waiting for this to come out so I could start exercising primally as well.

jenella
jenella
6 years 1 month ago

got my email with my super-duper secret decoder letters but..

nogo.

πŸ™

Try again laters?

And am excited!

FairyRae
FairyRae
6 years 1 month ago

WOO HOOOOOOOOOOOOO!!!

Mark, you and the worker bees TOTALLY ROCK!

Running to check my email and find the newsletter!

Paul
6 years 1 month ago

Thanks Mark, this is great. But when I download the e-book half the pages are missing, I get 1 -17 ok and 64-97 ok but from 18- 63 it’s just blank. Is this to do with the server overload?

Laurie D.
6 years 1 month ago

Thank you so much! I just gave one of the extra copies of the PB, that I bought with the Amazon push a while back, to a friend of mine that desperately needs it (that was the last copy of the five I have given away). I told him about how generous you were with free info on your site and this just reinforces that point. I really need this extra boost right now and I can’t wait to get started!

Kevin
Kevin
6 years 1 month ago

Mark you should torrent the file if this bandwidth thing isn’t resolved quickly to your full satisfaction. Use a private tracker if you want to control access.

cfmuh
cfmuh
6 years 1 month ago

I can’t see anything and my Adobe is updated.

Primal K@
6 years 1 month ago

AWESOME!!! I can’t wait to get home from work to check my email!!

cfmuh
cfmuh
6 years 1 month ago

It’s working now! Awesome! πŸ™‚

Alex "Dude Where's My Muscle" Siddy

Thanks Mark, you’ve finally let the cat out of the bag πŸ™‚

I’ve been patiently waiting to get primal all over again.

All the best!

David Grim
6 years 1 month ago

Mark,

Thanks for all you do. This blueprint will help thousands of people. Thanks for making it free and giving more than you get. I look forward to going some of these workouts and reporting the results.

David

Connor
Connor
6 years 1 month ago

Mark,

Thanks for getting this out. I just finished skimming through it and passed it on to some coworkers and family members. I’m most excited about the body weight exercises you listed, I’ve been looking for some sort of guide to those movements. The fitness log at the end will be a big help too.

Thanks!

George
George
6 years 1 month ago

This is strait awesome Mark, but I’m having the problem where pages 18-67 are blank, anybody have any idea how to fix this?

George
George
6 years 1 month ago

nevermind, finally got it to work, Thank you so much!

Sungrazer
6 years 1 month ago

Excellent! Thank you so much Mark! Grok on from Norway! πŸ™‚

Michele
Michele
6 years 1 month ago

Mark,

Thanks for making this available! I’ve been eating mostly primal for almost 3 months now and am down 25 pounds of the at least 75 I needed to lose. I think it’s improving my PCOS symptoms and the associated insulin resistance/blood glucose problems. I’m glad you mentioned that using an elliptical machine is ok for low level workouts. It’s too hot for me to walk outside right now for long but I have an elliptical machine that I can use.

Brad Gantt
Brad Gantt
6 years 1 month ago

Hmm. Can’t seem to get the download to work. Just keep getting repeated password entry fields.

jenella
jenella
6 years 1 month ago

type in your password.
copy paste didn’t work for me.
πŸ™‚

Brad Gantt
Brad Gantt
6 years 1 month ago

Tried that, thanks. 15th time’s the charm apparently. Copy and paste finally worked.

Thanks a ton for this Mark!

Donald
Donald
6 years 1 month ago

Thanks for the good work. Look forward to splicing this into my routine.

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