The Fight Team

Mauceri Performance

Combat Sports
Coach
Chris Mauceri

The 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.

benefit-image-0
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.
benefit-image-1
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.
benefit-image-2
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
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
You will have personal access to coach Chris to answer questions and help maximize your training.
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
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 banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2023-04-03

Warm Up

A

1-2 sets Worlds Greatest Stretch x 5/side Dynamic Squat Hamstring Stretch x 5 Squat Thoracic Rotations x 5/side alternating Goblet Squat x 5 @ 2222 Tempo w/ light warm up weight Band Face Pulls x 15 Band Pull Aparts x 15 Band Pass Throughs x 15

B

DB Long Contact Reactive Jumps

3 x 6

C

Zercher Squat

3 x 6

D1

Neutral Grip Dumbbell Z-Press

3 x 6

D2

Weighted Chin Ups

3 x 6

E1

Triple Jumper Step Up

2 x 8

E2

Staggered Stance Good Morning

2 x 8

F1

DB Renegade Row

2 x 20

F2

Floor Powell Raise

2 x 10

F3

Kettlebell Wrist Rotations

2 x 10

F4

Lateral Neck Flexion w/ Plate

2 x 12

Hip Rotation Flow

G

1-2 sets Hip Flips x 5/side alternating Hip Extension + Switch x 5/side alternating Hip Extension to Lunge x 5/side alternating Shinbox Good Mornings x 5/side w/ 2s pause each rep Shinbox Heel Touch x 5/side Notes: The goal with this flow is to maximize range of motion through your hips. These can be difficult if you're tight, so work through a pain free range of motion and assist with your hands on the floor if needed. This can be done as a cool down following training or at another time throughout the day, and can be repeated throughout the week if you want some extra daily work that won't require much time commitment.

Tuesday

Warm Up

A

1-2 sets Worlds Greatest Stretch x 5/side Walking Lunges w/ Rotation x 10 alternating Walking Single Leg RDL's x 10 alternating Wall Leaning Single Leg Calf Raises x 10-15/side Wall Tibialis Raises x 10-15

Long Intervals

B

5-10 min. jog building from easy to moderate effort + 4 rounds 3:00 Run @ RPE 7-8 2:00 Walk + 5-10 min. recovery walk or jog returning to smooth, steady breathing Notes: If you're unable to run for any reason, you can complete these same intervals on a rower, bike, or ski erg.

C

DB Farmer's Walk

4 x 30

D1

Seated Single Leg Deficit Calf Raise

2 x 12

D2

Band Hip Flexor Knee Drive

2 x 12

D3

Band Glute Paw Back

2 x 12

Wednesday

Warm Up

A

1-2 sets Scap Push Ups x 10 Divebomber Push Ups x 10 Bear to Thoracic Bridge x 5/side alternating Worlds Greatest Stretch x 5/side Band Face Pulls x 15 Band Pull Aparts x 15 Band Pass Throughs x 15

B1

Split Stance Pogo Jump

3 x 12

B2

Single Leg Rock Step Box Jump

3 x 3

B3

GHD Russian Twist

3 x 24

C1

Neutral Grip Dumbbell Bench Press

3 x 8

C2

Pendlay Row

3 x 8

D1

Dumbbell Pullover

2 x 10

D2

Seated DB French Press

2 x 10

D3

Kettlebell Horn Curls

2 x 10

D4

Band Neck Rotation

2 x 12

Mobility

E

1-2 sets Bodyweight Windmill x 8/side alternating + 2s pause each rep Lunge to Hamstring Shift x 5/side + 5s hold each hamstring stretch Couch Stretch x 45s/side Notes: This can be done as a cool down or at any other time throughout the day. Try to relax into the stretches and maximize range of motion.

Thursday

Optional Active Recovery

A

20-30 min. Cardio of Choice @ RPE 6-7 Notes: Choose 1 from Shadowboxing/Run/Row/Bike/Ski/Ruck or any other cardio of your choice. Work at a smooth nasal breathing only pace you can hold for the entire session.

Friday
2023-04-07

Warm Up

A

1-2 sets Worlds Greatest Stretch x 5/side Bear to Thoracic Bridge x 5/side alternating Down Dog Opposite Toe Touches x 5/side alternating Dynamic Squat Hamstring Stretch x 5 Band Face Pulls x 15 Band Pull Aparts x 15 Band Pass Throughs x 15

B

Barbell Deadlift

3 x 6

C1

Continuous Skater Jumps

2 x 24

C2

Slider Hamstring Curl

2 x 8

D1

Close Grip Bench Press

3 x 6

D2

Neutral Grip Chin Up

3 x MAX

E1

Side Lying External Rotation

2 x 10

E2

Prone Incline Lateral Raise

2 x 10

E3

Kneeling Banded Crunches

2 x 50

E4

Plate Neck Extension

2 x 12

E5

Plate Neck Flexion

2 x 12

Mobility

F

1-2 sets Side Lying T-Spine Rotation x 5/side + 45s hold last rep each Half Kneeling Thoracic Rotation + Sidebend x 5/movement (hands behind head in prisoner hold if you don't have a pvc) Seiza Sit x 30s (choose appropriate level from video based on your mobility) + Cossack Squats x 10/side alternating @ 3111 tempo (can assist with hands on bench or floor if you're tight)

Saturday

Optional Active Recovery

A

20-30 min. Cardio of Choice @ RPE 6-7 Notes: Choose 1 from Shadowboxing/Run/Row/Bike/Ski/Ruck or any other cardio of your choice. Work at a smooth nasal breathing only pace you can hold for the entire session.

Coach
coach-avatar 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.

closer-image-1
closer-image-2
Join The Fight Team

Become a Mauceri Performance athlete and find out how great you can be

Start My 7-Day Free Trial
closer-image-3
FAQs
Do I have to wait for a new cycle to start the program?
No! This program follows a year round concurrent GPP training model and is designed to improve you strength, speed, power, and conditioning simultaneously, while improving your resilience and helping you remain injury free. Jump in any time, follow the daily instructions and get ready for results.
Who is this program for?
This program is for the aspiring fighter looking to maximize their strength and conditioning training and improve year round. With daily options for individualization and customization, and access to coach Chris for training questions, this program will provide everything you need to succeed.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

The Fight Team
screenshot1
The Fight Team
screenshot2
The Fight Team
screenshot3