Cluster Training for
Strength and POWER

clusters-coverCluster training is a powerful method that allows you to perform more heavy reps in the same amount of time than standard station training, by doing mini-sets with mini-breaks within a big set. This big set is called the cluster set.

If you can do 6 reps with 225 pounds in 5 minutes instead of 4 reps, you’re doing more work and you’ll get better results.

Basically, you get bigger strength gains in less time.

Not too shabby.

And in CLUSTER5, I’ve added two powerful HACKS that will get you even more efficient results than standard cluster training, which I’ll get to after I tell you how I’ve designed the program to maximize your POWER.

There’s this concept called potentiation, which basically means doing something to rev up your nervous system so that you can exhibit more power than if you didn’t do it.

Any type of warmup will do this, but when you perform a heavy lift before a lighter lift, you are able to exhibit a much greater degree of power than if you didn’t do the heavy lift.

So for example, doing a heavy squat before a vertical jump can help you jump higher. I’ve integrated this concept into CLUSTER5 to boost your power, on top of your strength.

Now, you may have noticed it’s a 5 at the end of the word and not an “S”.

This is not a typo, it’s because in CLUSTER5, each Cluster Set is 5 minutes long.

Here’s exactly how it works:

  1. You start your stopwatch and do your first heavy STRENGTH set for the prescribed reps right away
  2. At 1 minute, you do your next heavy set for the prescribed reps
  3. At 2 minutes, you do your last heavy set but this time, you max out on reps – this is one of the hacks to maximize your strength gains in the minimum amount of time
  4. You then strip weights to your approximate 10RM
  5. At 3 minutes then every 30 seconds after that until the last set at 5 minutes, you perform your explosive POWER sets

So each Cluster Set lasts 5 minutes.

That’s 5 minutes to greater strength and power.

Not bad, especially if saving time is important to you. I also prescribe different weights and reps each week to ensure you get the best results possible – this is the second hack to maximize the gains you make in 4 weeks.

This program is 2 days/week of Strength workouts and 2 CAGE Cardio workouts per week as well, one of which is a brand new NRG System Complex that is my new “go-to” for assessing an athlete’s overall conditioning.

If this sounds good to you, then join me inside powerDOJO where you’ll get access to this workout template that includes the weekly progression as well as videos of all of the exercises to ensure you’re training with proper form.

I’m currently upgrading and adding a lot of new features to powerDOJO to ensure you get in top fight shape and once I do, the price is going up, you have my word.

Right now, I charge and people pay $125 per hour of training with me.

For Program Design, I charge $500.

But right now, you can become a powerDOJO member and get my support and new programs every month for only $29 per month (or save 26% and join for a year for just $249).

monthlyannually
NOTE: choose the monthly option and you will be billed $29 today and $29 each month thereafter. Choose the annual option and you will be billed $249 today and $249 each year thereafter. You will be locked into these rates even when they go up to $39 per month or $349 per year. Easily cancel at anytime by sending an email to support@ericwongmma.com. No monkey business - just solid, science-based content and real results.

powerDOJO is my #1 focus going forward, because of the realization of how I can best serve you.

I’ll be talking more about this in the future, but just know that when you join pD, you’ve got my FULL support, which is invaluable so you can ask me any question and expect a prompt response, and you’ll also get access to all of my knowledge.

The bottom line is this – if you want to CLUSTER5 right now, if you want to gain both strength and power in the most efficient means possible, join today and check everything out and if you don’t want to stay, email me and I’ll cancel your membership.

But if you do stick around, you’ll get next month’s Workout of the Month, continued access to me and all of the features and everything else I've got in store for you, at today's low rates.

Here's Just Some Of What Our Members Enjoy:

  • powerDOJO Belt System

    Access the powerDOJO Fitness Profile and Belt System and know exactly where you are in 5 Biomotor Abilities and know what to do to achieve your Black Belt.

  • Intuitive Workout Tracker

    Easily track all of your workouts on your desktop or mobile phone so you have a detailed training log that can guide you to reaching new personal bests.

  • powerDOJO Workout of the Month

    Remain a member and get a new program every month to keep you moving towards your Black Belt and give you the variety needed to maintain your interest and motivation.

  • The Video Vault

    Get unlimited access to the Video Vault, with 100+ exercises and workouts shot in HD to ensure every move you make is in proper form.

  • Coaching From Eric

    Have a question you want me to answer? This is the place where you’ll get it. My time is limited and I can only take care of my “inner circle”, which includes my powerDOJO members.

  • The MASTERMIND

    Like-minded individuals from around the world come into the Forum for motivation and support and if you want to achieve success, surrounding yourself with those with similar goals is a key component.

Feel Secure Knowing You’re Never “Locked In”
Cancel Your Membership Anytime

risk-freeThere's no "fine print". Before you signup, feel safe and secure in knowing that you can easily cancel your membership at any time. Even if you only want to try it out for a couple days! Simply email us at support@ericwongmma.com and we will cancel your membership on the spot and you'll never be billed again - simple as that!

signature-transparent

Here's How Your Membership Works:

As soon as you become a member, you'll be sent directly to the private members area where you can begin exploring the features, checking out the programs and enjoying every privilege that comes with being a powerDOJO member.

Then, you can decide if it's right for you.

If you like it, stay on board. Membership is just $29 per month.

If it's not for you, no worries. Let us know and you'll never be billed again.

powerDOJO members are an elite group of individuals from around the world striving to be their best. You're gonna fit in real well. 🙂

I'll see you inside.

monthlyannually
 

Here's What Current Members Are Saying:

Structure is a huge benefit. I like how this takes someone from various experience and fitness levels and builds us in a standardized, yet also personalized way. The community is huge, as it gives a great perspective on personal progress and motivation to push yourself. My personal progress has been awesome. My physical prime was back in high school over a decade ago. Since then, i have let myself slip. In the DOJO I have not only caught back up, but am surpassing that level of strength and performance. powerDOJO has helped me develop the consistency and commitment to constant improvement through the community and tools such as the workout tracker.

Tim Parisi, Meza, AZ, USA

I’m just beginning my workouts, but so far I have noticed that I am more motivated to workout because I feel like I am actually doing something instead of just going to the weight room & throwing a few weights around. I like the instructional videos most in powerDOJO. I recommend powerDOJO to anybody that is serious about getting in shape. powerDOJO is well worth the money.

Jerry K, 56 years old , Arizona, USA

I’ve experienced increased strength, size and stamina & lots of fun. I love the WoM and the Forum. I recommend anyone who wants to have fun, but effective workouts and would like to be part of a fantastic community that can help you push over your limits to join powerDOJO. There’s lots of info available and Eric will answer any question promptly. I also just want to stress how awesome the community in pD is.

Riccardo V , Dublin, Ireland

monthlyannually