(right click and choose ‘Save As’)

Here’s a summary of the benefits of this conditioning template:

  • Aerobic conditioning
  • Alactic capacity
  • Lactic endurance
  • Neuromuscular adaptability (your ability to quickly change between different movement patterns)
  • Agility
  • Your ability to quickly go from standing to lying down and vice versa (think scrambles, takedowns, etc)
  • Includes 4 of the 6 fundamental movement patterns

This workout is fun and challenging and will get you in top fight shape.


Again, this is another style of training that I’ve only seen my athletes perform, because it’s very specific and I’ve been refining it since 2006 when I first started using it with my man Jeff Joslin for a title fight at a Canadian MMA promotion and his UFC debut.

Make sure you watch this video (and the past 2) to the end to soak up everything I’m sharing with you, because if you do get what I’m teaching, you literally will possess more knowledge about conditioning than most personal trainers out there.

And that makes you one smart cookie.

After you finish, leave me some feedback in the Comments or simply tap the ‘Like’ button (and a Share would be siiiiick – let’s spread the good word). 

That’s all I ask.

Well, that, and be cool.



Training Video #1: The BURN [A+L]

Training Video #2: POWER PAIRS [A+A]


Create Your Own CAGE Cardio Bodyweight
Workouts In Under 60 Seconds:

I created the CAGE Cardio Bodyweight Fight Deck to help guide you in creating your own short and effective workouts based on science that you could do anytime, anywhere, since you don't need any equipment.

This removes "I've got no time" and "I don't know what to do" as well as "My workouts are BORING".

You don't have to make these your sole source of workouts, but when you're looking for something new, or in a time crunch, or travelling, the Fight Deck is the perfect solution.

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24 days 9 hours ago

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5 months 25 days ago

Awesome stuff Eric, benn following your mails n net stuff for a wile and after a time off and some injures I’m focus a lot more on body weight traing:) fighting in 5 weeks, tried all 3 programs this week following the email but how should I program them? Can I do it all in same week? Or focus on NRG fr now on? Tnx

5 months 25 days ago

Hey man, if you’re fighting in 5 weeks, I’d do 1 week of A+A, then the last 3 weeks of NRG (1 week of taper).

Progress the rounds as you go and train twice a week using these workouts.

Weights are definitely useful too, when done right.

I highly recommend you grab the Ultimate MMA program ( – it lays out entire plans including weights and bodyweight training leading into a fight using periodization to ensure you peak at the right time. Fighting is serious business and you want to make sure you’re in the best shape possible.

5 months 25 days ago

Tnx a lot for ur answer! I’ll definitely give it a try, really liked it just think need to add some pull exercises in:)
Sure I love doing weights too, I’m an RKC cert., done lots of ktb just got my new gym so all we have yet r pull up bars, trx, med ball, rubber bands.
I’ve check the Ultimate program lots of times, really considering to get it;)
Yep I know fighting is serious business, bn fighting whole life, making a come back now after so many injures really have to be in top shape. I’m a 195# fighting at 170# getta b lean n mean! Osss

7 months 13 days ago

Wait, I missed those two videos, how I did that ???
I am one of those guys, who need some time to switch way of thinking, like “what, classic circuit is wrong? ” and kind things.
thank You :))

anisio soares
9 months 21 days ago


Franco Pirrone
1 year 1 month ago

Hello Eric! First I want to thank you for this and your previous videos that I am enjoying, I am learning a lot! I bought the HFS product that is helping me a lot and I am very interested in your upcoming new product. I am a jiu-jitsu amateur athlete and I will try to schedule your workout to try to improve my explowive power and general fitness. One question about the workout, my daughter is a 15 year old judoka who regularly participate in competitions. She trains three days a week in the dojo. When this workout could be used in the month before a competition, how many times a week considering she has the normal training and when she should stop before the competition. Thank you very much for your reply and keep your fantastic work! Franco

1 year 1 month ago

Buongiorno Franco! Thanks for your good words. If your daughter is 15, ensure that her movement technique is spot on before introducing high impact exercises like repeated jumps – females, especially young ones, tend to have poor Lunge and Squat movement patterns – you’ll see this as their knees cave in. If she doesn’t have that, then feel free to use this workout 2 days/week, going no higher than 4 rounds with 2 minutes of rest between, so she doesn’t get fatigued and sloppy.

Especially with kids, form is #1.

1 year 1 month ago

Can I run all three training programs a week? My goal is to get into top shape and focus more on bodyweight. Leaving the weights down for a while. Would you recommend that?

1 year 1 month ago

Not so much, I recommend training in phases, not messing around too much, but what you could do if you’re dropping the weights is to do 2-3 workouts of 1 style (i.e. A+L) and 1 workout of the other style (NRG) then use that as your template for some variety while still allowing your body to FOCUS and optimally adapt.

Franco Pirrone
1 year 1 month ago

Hello Eric! Many many thanks for your reply. So I eill observe my daughter’s knees during Lunge and squats, she is used to do squats and I remember she is doing fine. We’ll try to add your workout teice a week in the days she is not in the dojo, in our mini-dojo at home. Thank you for your valuable help and thanks for keeping us informed about your great news! Franco

Brent McClintock
1 year 1 month ago

Love the workout vids…keep them coming..looking forward for other very informative workout circuts

Jude Humphries
1 year 1 month ago

Hi… I understand and like the explanation at the end of the video but I can’t help noticing that it doesn’t quite sync with the actual video. You write on your notebook the order: cardio, upper and then lower for the first three exercises, yet the order on the video is Mtn climbers, lateral jumps and kick thru push ups… which I make cardio, lower, upper. This also happens later on. I guess it’s just a hiccup or have I totally misunderstood the explanation. Please advise. Thanks

1 year 1 month ago

Yep, that’s true what you pointed out.

Now, tell me, do the workout and template I present after still provide the benefits of and follow the principles I teach?

1 year 1 month ago

Thnx for all the information. Its helping me alot.

stephen green
1 year 1 month ago

Hi i am a self styled fitness coach who have used your cage cardio grow my classes to be the biggest in my town lucea jamaica.this will certainly take it to the nextlevel.these structures for my workouts was what i have been searching for.

1 year 1 month ago

Awesome to hear that Stephen, thanks for sharing!

Thomas Burnett
1 year 1 month ago

Definitely want to try this for my next fight. I want to use the slower progression first to see how my body reacts. How much time between using the slower progression should I leave before using the four week to fight progression? Does three weeks between the two sound like the right schedule, or is it to much/ not enough? Thank you.

1 year 1 month ago

If you can, do 6 weeks and slot in The BURN and POWER PAIRS for 3 weeks each then do the fight skeddie.

Thomas Burnett
1 year 1 month ago

Awesome, I’ll set my schedule that way. Thanks.

2 months 7 days ago

Hi Eric, do you include intervals as well as these cage cardio workouts?

1 year 1 month ago

Sick video and breakdown Eric. I’m so anticipating the new product.

1 year 1 month ago


1 year 1 month ago

I’ve loved getting to see the new workouts you’ve been sharing. And I’m stoked to get this new product and use it with the clients I’ll be working with as a personal trainer. I want to break the conventional idea of a trainer just counting reps and sets, I want to give people something that can make an actual difference.

1 year 1 month ago

YES! I’m pumped to hear about the results you get with your clients!

1 year 1 month ago

You’re such a baddass! Thanks for sharing the knowledge and simplifying science! Can’t wait for your new product.