Video #4: CAGE Cardio

Video #1: The Biomotor Abilities | Video #2: Muscle Imbalances | Video #3: Biomotor Assessments

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Right Click Here and Choose ‘Save As’ to Download MP4

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Additional Notes

1. The 5 Cornerstones to CAGE Cardio PDF

As promised in the video, here’s the CAGE Cardio PDF. If you haven’t read this, you’re missing out. Big time.

cage-cardio-report-3dRight Click and Choose ‘Save As’ to Download

 

2. The powerDOJO Workout of the Month (WoM)

One thing I failed to mention was that CAGE Cardio workouts are all a part of the powerDOJO Workout of the Month.

The powerDOJO WoM is either a 4, 8 or 12-week program (I release each 4 week block every month) designed to improve your fitness in all the different Biomotor Abilities.

It also includes specific CAGE Cardio workouts to perform.

If you’ve got the Bodyweight Edition of CC, then you know what these workouts are all about.

For example, June’s WoM (called reGENESIS) included 3 different CAGE Cardio workouts: The GRIND (from Bodyweight Ed.), Rock Climber and the Clinch of Death.

July’s WoM will also include some fun workouts.

 

3. Enter to Win a 3 Month Scholarship to powerDOJO

If you didn’t watch the video, full details about powerDOJO and how to win the 3 month scholarship start at 7:12.

If you have watched the video, then enter below! Please keep your entry clear and concise and I’ll choose the winners on Wednesday, June 26, 2013, which is also when doors to the DOJO will open for new members.

If you’re interested, make sure you check your email on Wednesday because doors will NOT be opening again until September, the earliest.

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Chazz Smithjason percyjustin richgabriel licciardithomas Recent comment authors
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Chazz Smith
Chazz Smith

Sup Eric, My names Chazz I’m a professional firefighter and former athlete. I’m interested in power dojo because structure in my fitness is something I’ve been striving to create on my own. I have had some results, but I know I’m not maximizing my potential. I think Power Dojo will also provide me with a sense of accountability for myself. Which is important because ever since I decided to put that gear on to protect the people of my community I made a commitment not only to myself but to them to stay fit enough to be able to do so. On a personal note fitness in the job equates to safety, longevity, and a much higher probability of going home to safe to my family each night. I’m not a “fighter” in the traditional sense of the word, but anyone who’s ever been to a fire knows there’s plenty… Read more »

jason percy
jason percy

im a very young fighter, ive been fighting out of a small jym located in missouri. I was 9 years old when my father put me into mui thi kickboxing and started from their, as i got older and expirenced i fought in various compititions and moved on to studying the arts such as krap mugia,bjj,and also train on a every day basis with MCMAP and i would like to try something different.

justin rich
justin rich

i need the help with my bjj game big time in the s&c side. i want to compete soon, and want to be my best

gabriel licciardi

hi im 34 years old, from argentina, and i train MMA,and I want to start competing, I have been following your videos and they have helped me a lot, so I would like to participate in your training of PowerDojo scholarship … thanks .

thomas
thomas

Hi Eric,
I’m a french conditionning coach and BJJ purple belt competitor, and I’ll be interested to try your PowerDojo scholarship.
Thanks.
Regards,
Tom

Sha Ali

Looking forward to being accountable and motivated to meeting my goals pushing my limits.

Justin J
Justin J

Hey Eric. i think you have struck a gold mine with this powerDOJO thing you’ve got going on. i think the forum is the best thing on the website and it would help everybody, including myself. some people (myself included) need the motivation that other like-minded people provide because they simply cannot motivate themselves to reach their goals. by going into the powerDOJO i think that my taekwondo would skyrocket in terms of raw strength, power output, as well as agility.
thanks a bunch and keep up the great work.
🙂

John H
John H

First off, excellent job on creating Power Dojo. I have tried to stay physically active for most of my life, with some success and failures. I believe the most important aspect of the program that will help me most is the workout tracker. I need something beyond going to the gym and throwing a workout together or going to my (traditional martial arts) class. Overall the entire program will help motivate me to push harder and further with my fitness and the workout tracker will help me to visualize my progress and results. Thanks!

Milan Simon

Hi Eric. I am a PT and wannabe MMA fighter from Norway. I would love to participate in the “PowerDojo” to ensure my knowledge to become a better trainer, and take my level of own “fitness” to a whole new level. BUT, what I like the most in your programs: You are explaining complicated things in a way everybody is able to understand. For example: I am continuously using your explanation of energy systems.
I really like the Cage Cardio BE, but I can`t afford to buy another stuff, or pay every month the powerdojo membership. I could, but right now I have to to save every penny to enroll in a Master program next year.

Regards,
Milan Simon

ps.:
http://dukangjoere.com/2013/06/26/how-to-turn-a-playground-upside-down-in-20-minutes/

Patrik F.
Patrik F.

As i already was a member i know all the benefits unfortunately as you know i have financial problems. The workouts are great but the best part is the forum seeing people from different countries helping each other solve personal and fitness problems always sharing their experience and giving advice. It would be great to be back there and share experiences.

Keegan
Keegan

I would like to win the scholarship for I am a amateur mma fighter with a 4-0 record and I know this will help me accomplish my dream of joining the UFC and becoming a ufc light heavyweight champion

flav

Hi eric, i am 40 years old and i am in great shape. So i would like to test your method of training.
I will be an honor if i could train with a great coach like you.
Thanks for the hoppening

jAni
jAni

Wow!!! This is a once in a lifetime opertunity. I will travel from south africa if I have to win this prize. And it will open up so many doors for me. Big fan!! Love your work!!

JR Conkright
JR Conkright

Eric, I am glad that someone has finally created a website like the powerDojo!!! The single most beneficial part of this site has to be the forum. I really like the idea of everyone that is on the site is there for one reason and one reason only…to train your entire body to work as a whole! This site differs from others because you will not have to deal with people that are on a site just to give their two cents or simply argue with you. Everyone that belongs to this site is here for a reason and open to provide constructive feedback, hints, training tips, and work as a whole to achieve optimal performance. Since I have been training in MMA (2008), I have always searched for new ways to properly train, how to properly cut weight, diets, exercise partners, how other trainers get their fighters in shape… Read more »

Wiehan
Wiehan

Damn, only saw everyone else was ending their comment off with “peace” after I did the same ‘_’ if i don’t win the free membership to Powerdojo, maybe I’ll at least recieve an Eric Wong autographed “Dunce”-cap ?! lol …… cheers

Wiehan
Wiehan

Yo Eric, the best part for me has to be the Workout Of the month, because it’s probably a SOLID program to follow (knowing how legit and effective your workouts always are) and it will help me achieve the specific goals I’m shooting for MUCH faster! Exactly the type of thing you need to keep you motivated, on track and raging forward in your fight-conditioning plan! Peace ^_^

Ramiro
Ramiro

To learn, to practise and some day, to transmit your educations in POWER DOJO

Thanks Eric

Anastacia

Hi Eric, I think you have really created an exceptional program and really thought through all aspects of personal growth, not only in fitness but in the whole being. The foundation program is essential, you cannot move forward if you do not fully understand where you are right now, both in the obvious imbalances and in those we may have absolutely no awareness of, which is why objective testing and examination is crucial. The fitness profile is a very clever way to purposefully slow down a trainee so that they do not move forward before they have created a strong base in the essentials of strength, relative strength endurance and cardio. You cannot create effective and lasting power endurance without this base. We in the west want to jump ahead and get to the top stuff before we are ready and have mastered the basic practice with humility and mastery.… Read more »

Nindz
Nindz

Eric,
This looks like the most complete functional fitness programme for martial arts in getting ourselves into peak fitness.

I have a question though, I would like to know what happens when you complete the “black belt” stage, where you’ve peaked in all areas,
Are there maintenance workouts to keep yourself at the top level of the fitness goals etc?

On topic, I believe the workout tracker will definitely be the most powerful tool. Progress is definitely key, and keeping track will enable us to see where progress is made, and where it is not – I’m most excited about the tracker, and certainly the graphs that shows the progress – absolutely crucial. Is the workout tracker locked for lbs as the weight metric or is there an option for kg’s too?

Thijs
Thijs

What would be the one thing I seek in powerDOJO? I entered a crucial phase in my life where I realize I have to get rid id of beliefs that hold me back, make me small and feel miserbale. I want to start growing, both physically, mentally and spiritually. For sure this is no easy task, old habits die hard. In powerDojo I hope tot find a dedicated community of people focused on growth, who expand their horizon and try to reach their full potential. Peace

Andy
Andy

We have to choose just one?! Not posseebell.

I like the thought of being part of a community and putting the my work outs onto the forums for feedback and encouragement. Having to put it “out there” will keep me honest. And doing the same for other people will be a blast too.

The workout tracker rocks – I’m recording all my workouts to track progress, but I reckon visualising it (the chart) will be a whole lot more powerful. And once again there is no where to hide.

Finally, having a new work out available every month seems to me to be a great way to keep training fresh. And for a newish karateka who is long on years and time in the gym (certainly no spring chicken) that is gold.

As is powerDOJO. Nice work Mr Wong.

Jack
Jack

I think being a ” practitioner of ‘wholistic’ exercise and respect ” will help me because of the positive community , the Intelligent holistic training , building on a strong balanced foundation . Its what every body really wants , i think . no one want to wast there efforts . when i go in to kungfu , i hope , and expected i would be joining such a community , i went to Asia looking for mr.Miagi . but the approach in Asia was , in my experience , the exact opposite . To sum it all up , as one kungfu master i lived with put it “…traning kungfu masters is like panning for gold , mostly you just get shit , but now and then gold come along …” with thousands of student it not so surprising that the attitude is like that . masters are not… Read more »

Dave Boucher
Dave Boucher

I think the teamwork/community aspect of powerDOJO is the one thing that would help me out a lot.
We’re all on this site looking to get in the best shape possible. Having people/friends going through the same grueling workouts help you stay focused and on track. I think that would help me out the most.

Alejandro
Alejandro

Hey Eric,
Even though I try to train smart, I’m doing right now The Clubbell Mass Evolution program, and it has for each phase of training compensatory movements. And I also do yoga twice a week to help to unload and lengthen the muscles, but still, I have some imbalances.
So I think that for me, one of the most valuable parts in Power Dojo will be the foundation program, so I’ll have a specific program that will help me solve my specific imbalances.
Thank you
Alejandro

AM
AM

Later Eric my connection is so slow (25KB/s) I will probably miss the deadline. I have already read the PDF some time ago, is this the first posting of the Video?