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

Prep

General Warm Up 3

1-2 sets 90/90 Hip Flips x 5/side alternating Tactical Ankle Rocks x 5/side alternating Squat to Hamstring Stretch x 5 Dive Bomber Push Ups x 5 Plank Toe Touch x 5/side alternating Band Face Pulls x 20 Supinated Band Pull Aparts x 20

Seated Box Jump

1 x 12

Zercher Squat

5, 5, MAX

DB Arnold Press

3 x 8

Weighted Chin Ups

3 x 8

Slider Hamstring Curl

2 x 8

Incline Powell Raise

2 x 12

Plate 4-Way Neck Series

2 x 12

Assault Bike Sprint Intervals

Every 1:30 x 6-8 sets 8s Max Effort Sprint Easy Spin Active Recovery for Time Remaining Notes: use an Assault or Echo Bike if you have access to one, if not another fan bike will work - you can substitute a light weight sled sprint or a 10s row/ski erg sprint if needed

Tuesday

Long Interval Run

Warm Up 5-10 min. Run building pace up from easy to RPE 7 - walk 2 min. - + Long Intervals 2-3 sets 9:00 Run @ RPE 7-8 (fast sustainable pace) 3:00 Jog/Walk @ RPE 2-3 (easy active recovery pace) + Cool Down (optional) 5-10 min. Jog/Walk recovering heart rate and breathing *if you're unable to run for any reason, sub a bike, row, ski, or other cyclical cardio

Wednesday

Hip Rotation Flow

Thoracic Flow

20-60 min. Recovery Work of Choice

Choose from the following or do something else that makes you feel good 20-60 min. bike, swim, or other off feet cardio option @ very easy conversational pace Sauna Session/ Cold Plunge Foam Roll/Massage Walk (outside in nature is preferred)

Thursday

Prep

General Warm Up 3

Hops for Height

3 x 5

Split Stance Rotational Med Ball Throw

3 x 5

Snatch Grip Deadlift

3 x 5

Alternating Low Incline Dumbbell Bench Press

3 x 16

Chest Supported Incline Dumbbell Row

3 x 8

DB Suitcase Front Foot Elevated Split Squat

2 x 8

Standing EZ Bar Reverse Curl

2 x 12

Bench Neck Bridge

2 x 6

Friday

Long Slow Distance

20-60 min. Run @ Easy Pace - RPE 2-3 - Nasal Breathing Only *big range here, get some long slow cardio in and go for as long as you feel like - you ca sub a bike, row, ski, or other machine if you don't want to run

Saturday

Optional General Warm Up

90/90 Hip Flips x 10 alternating (5 ea.) Tactical Ankle Rocks x 10 alternating (5 ea.) Squat to Hamstring Stretch x 5 Dive Bomber Push Ups x 5 Plank Toe Touch x 10 alternating (5 ea.) Band Face Pulls x 20 Supinated Band Pull Aparts x 20

Sled Sprint

6 x 20

DB Reverse Lunge

3 x 16

Glute Bridge Dumbbell Floor Press

3 x 8

Inverted Row

3 x 8

Dumbbell Seated Good Morning

2 x 10

Incline Powell Raise

2 x 10