The Fight Team
Mauceri Performance
Combat SportsThe MP 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.
This program will take the guess work out of your training. Follow along with the exact training methods coach Chris has used throughout his career, and currently uses with his competitive fight team at Mauceri Muay Thai.
Prep
A
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
B
Seated Box Jump
1 x 12
C
Zercher Squat
5, 5, MAX
D1
DB Arnold Press
3 x 8
D2
Weighted Chin Ups
3 x 8
E1
Slider Hamstring Curl
2 x 8
E2
Incline Powell Raise
2 x 12
E3
Plate 4-Way Neck Series
2 x 12
Assault Bike Sprint Intervals
F
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
Long Interval Run
A
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
A
Hip Rotation Flow
B
Thoracic Flow
20-60 min. Recovery Work of Choice
C
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)
Prep
A
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
B1
Hops for Height
3 x 5
B2
Split Stance Rotational Med Ball Throw
3 x 5
C
Snatch Grip Deadlift
3 x 5
D1
Alternating Low Incline Dumbbell Bench Press
3 x 16
D2
Chest Supported Incline Dumbbell Row
3 x 8
E1
DB Suitcase Front Foot Elevated Split Squat
2 x 8
E2
Standing EZ Bar Reverse Curl
2 x 12
E3
Bench Neck Bridge
2 x 6
Long Slow Distance
A
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
Optional General Warm Up
A
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
B
Sled Sprint
6 x 20
C
DB Reverse Lunge
3 x 16
D1
Glute Bridge Dumbbell Floor Press
3 x 8
D2
Inverted Row
3 x 8
E1
Dumbbell Seated Good Morning
2 x 10
E2
Incline Powell Raise
2 x 10
E3
Bench Front Neck Bridge
2 x 6
Optional Conditioning - Assault Bike Power Intervals
F
3 sets 30s Max Effort Sprint 3:30 Rest *you can substitute running or a ski/row if needed, but a bike is ideal for these
Chris Mauceri
Coach Chris 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, coach Chris continues to train Muay Thai, Kickboxing, and MMA fighters, sharing the methods that helped him to become a successful fighter.
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The Fight Team
The Fight Team
The Fight Team
