The Fight Team

Mauceri Performance

Combat Sports

Coach

Chris Mauceri

The Fight Team is a year round concurrent training program that will improve your strength, speed, power, and conditioning, while providing you with targeted accessory work to build resilience, gain mobility, and remain injury free.

The program is intended for the amateur combat sports athlete or enthusiast who needs to build a base of general physical preparation and athletic development. Rather than specialize for a particular sport, the program focuses on developing a base of broad and well rounded fitness that will help you be strong, athletic, and well prepared for anything. Whether it's the explosive demands of Muay Thai, the grind of BJJ, or the power of Wrestling and MMA, the well rounded training will have you covered. This program will take the guess work out of your training and help you become a better athlete.

Follow along with the exact methods coach Chris has used throughout his career, and currently uses with his competitive fight team at Mauceri Muay Thai.

$39 / mo

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Become Fight Ready

Fight sports require a blend of speed, power, maximal strength, and tireless conditioning that have to be developed with hours on the mats, and maximized with a well rounded strength and conditioning program. To fight your best, you have to train your best and be prepared for peak performance. Commit to this program and you can expect to be a stronger and fitter fighter next time you compete.

Improve Year Round

The days of the "8 week fight camp" are long gone. If you're serious about your training and becoming the best fighter you can be, you need to constantly work on all aspects of your game, and our year round GPP strength and conditioning program will help build the base you need to improve on the mats, and in the ring or cage.

Train Alongside A Team

With this program you have the opportunity to train alongside the Mauceri Muay Thai and MMA Fight Team, and head coach Chris Mauceri. You will have a community of hard working athletes to help you stay accountable and push you to progress. Our goal is to be the best, and we are here to share knowledge and help you be the best fighter you can be as well.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

You will have personal access to coach Chris to answer questions and help maximize your training.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Barbell, Dumbbells, Kettlebells, Med Balls

Recommended

Sled, GHD, Track/Treadmill, Light/Medium Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

LISS Aerobic

20-40 min Jog/Bike/Row/Ski or Mixed @ Easy Sustainable Pace / Zone 2 (RPE 4-6)

Extra Credit: Sprint Training

EMOM x 8 sets 10m Half Kneeling Start Sprint Acceleration Ramping up effort 70-100% Record best time for the leaderboard if able.

Tuesday

General Warm Up

General Warm Up 1 set of 3-5 reps each + General Plyos 1 set of 10-20 reps each

Jump/Throw/Iso

3 sets 3 Broad Jump 3/3 Continuous Rotational Med Ball Throws 3.3.3s Multi Position Hip Flexor Iso - rest 30-60s - Ramping up effort 70->100% Record your best jump distance for the leaderboard

Front Squat

2 x 6

Low-Incline Bench Press

2 x 6

Neutral Grip Chin Up

2 x 6

Romanian Deadlift

2 x 6

Hinge Cable Torso Rotation

2 x 6

4-Way Banded Neck Isometric

2 x 20

Repeated Sprint Conditioning

6 sets 10s Sprint 40s Active Recovery Record total calories completed for the leaderboard, along with peak watts on first and last sprint and heart rate data if able

Wednesday

Long Aerobic Intervals

Run or Row 5 sets 4:00 Run @ Sustainable Repeatable Pace (RPE 7-8) 2:00 Rest Use your first set as your warm up and build up to goal pace for your working sets. Record meters completed on each set, score for the leaderboard is average of all sets.

Extra Credit: Accessories

Choose 0-8 and do 1-2 working sets 1. Assisted Sissy Squat x 5-8 reps @ 5010 (RPE 7-8) 2. Supramax Eccentric Seated Cable Row x 1-2 reps @ 3-5s eccentric lower (0 RIR) 3. DB External Rotation x 6-12 reps/side @ 3010 (1-2 RIR) 4. Powell Raise x 6-12 reps/side @ 3010 (0-2 RIR) 5. KB Radial Deviation x 6-12/side @ 2010 (0-2 RIR) 6. Roman Chair Back Extension x 8-12 @ 3010 (0-2 RIR) 7. DB Zottman Curl x 6-12 @ 3010 (0-2 RIR) 8. Adductor Hamstring Slide x 5-8 /side @ 3010 (RPE 7-8) Choose based on your individual needs, or sub accessories of your choice. Increase weight or intensity when you can hit the top of the range for both sets. If you're short on time, one set will do.

Thursday

Hip Rotation Flow

Thoracic Flow

Friday

Warm Up

General Warm Up 1 set of 3-5 reps each + General Plyos 1 set of 10-20 reps each

Overspeed Jump/Jump/Iso

3 sets 3 Band Assisted Vertical Jumps 3 Vertical Jumps 3s Single Leg Knee Extension Iso - rest 30-60s Ramping up effort 70->100% Record your best vertical jump height for the leaderboard

Barbell Hip Thrust

2 x 6

Neutral Grip Dumbbell Strict Press

2 x 6

Chest Supported Incline Dumbbell Row

2 x 6

Front Foot Elevated Jefferson Split Squat

2 x 4

Glute-Ham Raise

2 x 4

GHD Torso Rotation

2 x 8

Plate 4-Way Neck Series

2 x 10

Power Interval Conditioning

Every 3:00 x 3 sets 20s Sprint Active Recovery Pace time remaining Record total calories completed for the leaderboard, along with peak watts on first and last sprint and heart rate data if able

Saturday

Short Aerobic Intervals

Run or Row 3-5 min @ Warm Up Pace + 10 sets 60s @ Repeatable Pace (RPE 7-8) 60s Rest Record meters completed each set. Score for the leaderboard is average of all sets.

Extra Credit: Sprint Training

Every 90s x 4 sets 20m Crouch Start Sprint Ramping up effort 70->100% Record your best time for the leaderboard if you're able.

Extra Credit: Accessories

Choose 0-8 and do 1-2 working sets 1. Band Assisted Reverse Nordic x 5-8 @ 3010 (RPE 7-8) 2. Supramax Eccentric Seated Cable Row x 1-2 reps @ 3-5s eccentric lower (0 RIR) 3. Unrolling DB Fly x 5-8 @ 5010 (RPE 7) - range of motion focus 4. Side Lying DB External Rotation x 6-12 reps/side @ 3010 (0-2 RIR) 5. Prone Incline Trap-3 Raise x 6-12 reps/side @ 3010 (0-2 RIR) 6. 45° Side Bend x 8-12/side @ 3010 (0-2 RIR) 7. KB Wrist Rotations x 6-12 @ 3010 (0-2 RIR) 8. Incline Pigeon Good Morning x 5-8/side @ 3010 (RPE 7-8) Choose based on your individual needs, or sub accessories of your choice. Increase weight or intensity when you can hit the top of the range for both sets. If you're short on time, one set will do.

Optional Hypertrophy

2 sets 6-10 Neutral Grip DB Bench Press @ 2010 (1-2 RIR) 6-10 Seated Wide Grip Cable Lat Pulldowns @ 2010 (1-2 RIR) + 2 sets 6-10 Incline DB Curls @ 3010 (0-2 RIR) 6-10 Straight Bar Cable Tricep Pushdowns @ 3010 (0-2 RIR) 6-10 Seated Lateral Raises @ 3010 (0-2 RIR) - rest 90s - Some optional bodybuilding if you're trying to gain size or just want to hit a pump sesh. Rest as needed to keep quality high. Increase weight when you can hit the top of the range for both sets.

Coach