MP Fight Team
Mauceri Performance
The MP Fight Team is a year round GPP training program designed to improve your strength, speed, and power, while helping you build a gas tank that will ensure your conditioning won't fail you.
If you're training hard, hitting multiple sessions a day, and "putting in the work," but you feel burned out or just aren't seeing the results you want, I have some good news. You probably don't have to push harder, you have to train smarter, and we're here to help.
You can train alongside the Mauceri Muay Thai and MMA Fight Team, and head coach Chris, using methods that have been tried and tested throughout his career at the highest levels of competition. This program will take the guesswork out of your strength and conditioning and ensure you're maximizing your performance.
If you want to set PR's in the weightroom, build a gas tank that will make your training partners jealous, and train intelligently to remain injury free in fight camp, you've come to the right place.
Warm Up
A
3 Rounds 20m Sled Push + 20m Backwards Sled Walk w/ Empty Sled 8 Push Up + Press to Down Dog 10 Scap Pull Ups * Increase speed on the sled each set
Plyo Prep
B
3 Rounds 8 Rotational Med Ball Toss Left Rest 10s 8 Rotational Med Ball Toss Right Rest 10s 8 Med Ball Bear Hug 1/4 Squat Jumps Rest 30s * Not max effort. Focus on smooth reps and medium height/minimal ground contact time on the jumps.
C
Sled Sprint
1 x 12:00
D1
Plyo Push-Up to Plates
3 x 5
D2
Pull-Up
3 x 8
E1
Neutral Grip Incline DB Bench Press
3 x 8
E2
Double Dumbbell Bent Over Row
3 x 8
E3
Dumbbell Reverse Fly
3 x 15
Optional - Core Circuit
F
3 Rounds 16 Band Hip Flexor Dead Bugs 10 Side Plank Raises L/R 10 Back Extensions (add weight if able) - Rest 90s between rounds -
Warm Up
A
10/10 Single Leg Glute Bridges w/ 10s hold last rep 16 Walking Lunges w/ Rotation 16 Alternating Lateral Lunges Then 200m Jog @ easy pace 100m Run @ moderate pace 100m Run @ fast pace Rest as needed before starting 5K test
30:00 Aerobic Run
B
Run at a conversational aerobic pace, approx. 130-150BPM if you're using a heart rate monitor.
Optional - Lower Body Accessory Circuit
C
3 Rounds 15 Deficit Calf Raises w/ 31X1 tempo 15 Wall Tibialis Raises 15 Band Hamstring Curls w/ 2-3s eccentric each rep
Warm Up
A
1:00 Couch Stretch L/R 1:00 Weighted Ankle Stretch L/R 1:00 Elephant Walk Hamstring Stretch Then 3 Rounds 20 Shoulders Elevated Glute Bridge March Steps :30 Bottom Squat Hold 10 Russian KB Swings / light to moderate weight and be explosive
B
Deadlift
2 x 5
C1
Goblet Squat
3 x 8
C2
Single Leg RDL
3 x 8
D
DB Farmer's Carry
3 x 1:00
E1
Bench Press
7, 7, 5, 5, 3, 3
E2
Band Pull-Apart
6 x 15
F
Assault Bike
1 x 20:00
Tempo Interval Run
A
Every 2:00 for 24:00 :10 Run @ 70% Effort Walk or Jog for the remainder of each round - The goal is to get back to around 130BPM as quickly as possible and hold there between run intervals. You shouldn't be getting higher than around 150BPM on the runs, if you are slow your pace down.
Warm Up
A
3 Rounds 20 Alternating Bird Dogs 10 Lateral Lunges L/R 20 Band Face Pulls
Plyo Prep
B
AMRAP 5:00 8 Rebounding Broad Jumps or Low Hurdle Jumps Rest 30s between each set * Submaximal effort on the jumps, they should feel smooth and elastic
C
Box Squat
1, 3, 3, 3, 3, 3, 3
D1
Seated DB Press
3 x 8
D2
Goblet Cossack Squat
3 x 16
D3
Band Paloff Press
3 x 10
Optional 1 - HICT Step Ups
E
3:00 Work / 1:00 Rest x 3 Rounds Alternating Step Ups w/ Sandbag or Med Ball Bear Hug Hold Steady marching pace, each step up should be done explosively. Your heart rate must stay between 130-150BPM. If it starts getting too high, lighten the weight, slow your pace, or take short intermittent breaks for recovery.
Optional 2 - Upper Back and Shoulder Superset
F
3 Rounds :30 Incline Bench DB Row Iso-Hold 10 Incline Bench DB Rows 15 Incline Bench DB Row + External Rotation - Rest as needed between rounds - Use the same moderate weight for the iso-hold and rows, no rest between them. Switch to very light DB's or plates for the fly's but don't rest on the transition
Optional - 30:00 Steady State Cardio
A
Run, Row, Bike, or a circuit of your choice (ex. 5:00 bike, 5:00 row, 5:00 run x 2 sets) 130-150BPM
Chris Mauceri
Coach Chris has long been considered one of the top professional Muay Thai Fighters and Kickboxers in the US, and has fought around the world including in the prestigious K1 Grand Prix, for Lion Fight, Glory, Siam Warriors, Friday Night Fights and The Warriors Cup. Now the owner/head coach at Mauceri Muay Thai in New York where he shares the training methods that helped him become successful.
Become a Mauceri Performance athlete and find out how great you can be
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MP Fight Team
MP Fight Team
MP Fight Team
