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.

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

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

Tuesday

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

Wednesday

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)

Thursday

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

Friday

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

Saturday

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

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.

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Join The Fight Team

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

Start My 7-Day Free Trial
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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
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The Fight Team
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The Fight Team
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