Power Pairs [A+A]

(right click and choose ‘Save As’)

Here’s a summary of what’s in this video:

  • A unique bodyweight circuit that develops true explosive power and base aerobic conditioning
  • The single biggest MISTAKE most athletes make when trying to develop power (if you're making this error, STOP!)
  • Another simple progression model that will force your body to continually adapt
  • Hint #2 about my upcoming product (remember Hint #1: it's low tech)

I love the fact that this style of training video resonates with you (based on the response to the last video I posted) because I love delivering not just cutting-edge workouts, but also the science behind them as I truly believe in that whole “teach a man to fish” thing, just like my Dad taught me.


So, if you want to do this workout, start off at 6 sets, then progress it how I show you in the video. And if you do try it out, let me know how it goes!

And again, if you liked this post, tell me by hitting ‘Like’ and even Share it with any friends you have into martial arts or fitness.



P.S. If you missed it, here’s Video #1 where I share an A+L workout with you and provide more training like this.

P.P.S. POWER Pairs is another of the workout cards from the CAGE Cardio Bodyweight Fight Deck, which is getting RAVE REVIEWS:


(Canadian and Non-USA Athletes CLICK HERE to Grab Your BWFD)

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20 Comments on "Power Pairs [A+A]"

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Rick (D) DiGiallonardo
11 months 2 days ago

Damn Eric! I love your approach to workouts and the scientific facts to back them up! Other than my Krav Maga martial arts training, I’ve done running, lifting…then to Insanity, Asylum, P90X, P90X2. They were good, but this blows them away! Thanks so much! Really looking forward to the next round!

11 months 3 days ago

Great explanation and break down of these exercises. A more efficient workout is a definite plus. I am looking forward to the next video. Thanks Eric!!

Neil Newson
1 year 5 months ago

Good stuff as usual Eric.great also to be getting this knowledge.

1 year 5 months ago

Appreciate fantastic exercises Eric. Thanks to you I’m getting real inspiration and motivation to apply these exercises into my training program in order to get my body in authentic explosive power and shape at the same time. I know that I don’t need to have any rest between these six individual exercises during one round. I have read through the comments and still wasn’t sure whether I need to have any rest between whole sets of all six exercises or do all six rounds of six exercises each without any rest?

Russell Keeler
1 year 5 months ago

Awesome stuff Eric, really enjoy the science of the concepts you are discussing, adds a different perspective to it. Thanks

James Galea
1 year 5 months ago

Excellent stuff Eric as always (I have HFS & others) with simplified science, structure & progression. You make it so simple to follow – thank you so much. Looking forward to your new product which will be more like a template to help us create our own routines. You are teaching us to fish :). In fact I am adapting this Power Pairs routine to help prepare my karate athletes for an upcoming WKF competition end September, by replacing the explosive exercises with short bouts of karate kicks + punches on target and then moving around using footwork as the… Read more »

1 year 5 months ago

Great stuff Eric, this is exactly what I’ve been looking for. I’ve been mish-mashing my own work-outs based roughly on ultimate mma for a while now. This will take the guess work out.

1 year 5 months ago

Right on dude!

Good to hear from you – how are things?

1 year 5 months ago

Great information thanks, I will be adopting this to my training

1 year 5 months ago

These are great videos Eric, awesome :)… I wonder if I could do power pairs first and then do the burn but on the same days…?

1 year 5 months ago

I recommend sticking to 1 style of workout for the best results however, you can incorporate “free for all” blocks of training into your regimen, so you could then do whatever you want and yes, A+A (Power Pairs) would be better performed before A+L (The Burn).

1 year 5 months ago

Was my day rest today but I’m excited to try this once little one goes to bed

1 year 5 months ago

Looking forward to the program.

Michael Van den Bossche
1 year 5 months ago

Love it!!

1 year 5 months ago

This is amazing stuff, love the aerobic benefits while developing true power. Nice to see somebody calling out all the faulty “power training” with hard facts too.

You’re a genius Eric, keep it up. Love soaking in all of your knowledge.

1 year 5 months ago

Hey Eric,
You didn’t specify how much rest you should have in between rounds, but im guessing it would be between 2 and 2.5 mins to allow the muscles to fully regain the creatine phosphate for maximal output. (considering this is mainly a power workout) Correct me if I’m wrong though, and keep your great posts coming!

1 year 5 months ago

For this workout, there’s NO rest between rounds, because the actual work periods are so short (5 seconds or less), they never get fully depleted and they recover during the low intensity cardio.

That’s the beauty of these workouts – you can keep moving but the short targeted bursts thrown in allow you to train power effectively and develop the aerobic system as well.

1 year 5 months ago

Awesome Eric, i can’t wait to see your system. Great plan for power training!

1 year 5 months ago

Great stuff Eric.. More so because you back it up with hard science.

1 year 5 months ago

Hi Eric,

Made all those mistakes in the last 24 hrs.
11pm Tuesday 100 KB Swings w/ 16 kg, 50 Deadlifts with KB, 50 body weight squats , 20 push-ups , 40 presses with 20 lb KB etc… 3pm Wednesday I went to do my 4 rds so mitts boxing and was gassed the moment I began. No surprise !!! Ended doing only 3 rds.