The Fight Team

Mauceri Performance

Combat Sports
Coach
Chris Mauceri

The MP Fight Team is a year round GPP training program designed to improve your strength, speed, power, and conditioning, while providing you with targeted accessory work to gain mobility, build resilience, and remain injury free.

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.

The Fight Team comes with two daily options, the regular "Fight Team" program, and the "Intermediate" option. Both follow the same training template, with the intermediate sessions featuring a reduction in training intensity, volume, and complexity of movements.

Many fighters lack experience in the weight room, and it would be counter productive to jump right into a professional level S&C program. With these two options and the ability to mix and match them, athletes can better individualize their training to work at their level, maximizing their results and performance.

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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
Sunday
Fight Team

Warm Up

A

2-3 sets 12-15 Deficit Calf Raises @ 1211 Tempo 10-12 FF Elevated Knees Over Toes Split Squats @ 3111 Tempo (each leg) + 2-3 sets 12 Alternating Goblet Cossack Squats @ 3111 Tempo (6/leg, light warm up weight) 16 Alternating Dead Bugs 20 Band Pull Aparts + 2-3 sets 5 Box Jumps 5 Overhead Med Ball Slams @ 8-12#

B1

Zercher Squat

3 x 5 @ MAX, _ , _ lb

B2

Weighted Chin Ups

3 x 5

C1

Sorensen Hold

3 x MAX

C2

Incline Bench Press

10, 8, 8

D1

Ab Rollout

3 x MAX

D2

1-Arm DB Row

3 x 10

Accessory Circuit

E

3 Rounds 10 Incline Bench Dumbbell IYT's (1 each=1 rep) 15-20 Side Plank Lateral Leg Raises /side 5 Banded Anti-Lateral Neck Flexion Walkouts w/ 5s Pause at Max Tension (5/side) *Focus on movement quality*

Mobility

F

2 Rounds Elevated Pigeon Stretch x 30s/side Frog Stretch x 30s 90/90 Hip Flips x 10 reps/side *This can be done immediately following your lifting or at any time throughout your day. Adjust incline as needed for elevated pigeon, if you have good mobility and can use a flat bench/box go for it. Frog stretch is pretty straight forward, and focus on maximal range of motion and internal/external rotation of hips on the flips. You can assist with hands on the floor behind you if you're tight*

Sunday
Intermediate

Warm Up

A

2-3 sets 12-15 Deficit Calf Raises @ 1211 Tempo 10-12 FF Elevated Knees Over Toes Split Squat @ 3111 Tempo (each leg) + 2-3 sets 12 Alternating Goblet Cossack Squats @ 3111 Tempo (light warm up weight) 16 Alternating Dead Bugs 20 Band Pull Aparts + 2-3 sets 5 Box Jumps 5 Overhead Mead Ball Slams @ 8-12#

B1

Goblet Squat

4 x 5

B2

Seated Chin Up Grip Cable Pulldown

4 x 7

C1

Back Extension

3 x 10

C2

Incline DB Bench Press

10, 8, 8

D1

Ab Rollout

2 x MAX

D2

1-Arm DB Row

2 x 10

Accessory Circuit

E

2-3 Rounds 8-10 Incline Bench Dumbbell IYT's (1 each=1 rep) 15-20 Side Plank Lateral Leg Raises/side 5 Banded Anti-Lateral Neck Flexion Walkouts + 5s Pause at Max Tension (5/side) *Focus on movement quality*

Mobility

F

2 Rounds Elevated Pigeon Stretch x 30s/side Frog Stretch x 30s 90/90 Hip Flips x 10 reps/side *This can be done immediately following your lifting or at any time throughout your day. Adjust incline as needed for elevated pigeon, if you have good mobility and can use a flat bench/box go for it. Frog stretch is pretty straight forward, and focus on maximal range of motion and internal/external rotation of hips on the flips. You can assist with hands on the floor behind you if you're tight*

Monday
Fight Team

Warm Up

A

1-2 sets 5 Worlds Greatest Stretch/side 10 Single Leg Glute Bridges/side 10 Wall Leaning Single Leg Calf Raises/side 10 Wall Tibialis Raises w/ 2s Pause at Top + 1-2 sets 10yds each Walk on Toes Walk on Heels Walk on Inside of Foot Walk on Outside of Foot

Run or Row

B

5:00 @ Warm Up Pace w/ Nasal Breathing Only + 3 Rounds 8:00 @ 75% Max HR or 75% Effort 3:00 @ 65% Max HR or 65% Effort + 5:00 @ Cool Down Pace w/ Nasal Breathing Only

Monday
Intermediate

Warm Up

A

1-2 sets 5 Worlds Greatest Stretch/side 10 Single Leg Glute Bridges/side 10 Wall Leaning Single Leg Calf Raises/side 10 Wall Tibialis Raises w/ 2s Pause at Top + 1-2 sets 10yds each Walk on Toes Walk on Heels Walk on Inside of Foot Walk on Outside of Foot

Run or Row

B

5:00 @ Warm Up Pace w/ Nasal Breathing Only + 2-3 Rounds 8:00 @ 75% Max HR or 75% Effort 3:00 @ 65% Max HR or 65% Effort + 5:00 @ Cool Down Pace w/ Nasal Breathing Only

Tuesday
Intermediate

20:00 Walk

A

Get outside if possible!

In the Gym Option

B

20:00 Shadow Boxing @ Low Intensity w/ Nasal Breathing Only *Focus on technique and visualization*

Mobility

C

2 Rounds Elevated Cat Stretch x 30s Lunge Hip Flexor Stretch x 30s Quadruped Wrist Stretch x 10 Rocks w/ Fingers Forward, w/ Fingers Backwards, and w/ Fingers Pointing Left and Right Standing Straddle Forward Fold x 30s Down Dog Single Leg Calf Stretch x 30s/side 5 Worlds Greatest Stretch/side

Tuesday
Fight Team

20:00 Walk

A

Get outside if possible!

In the Gym Option

B

20:00 Shadow Boxing @ Low Intensity w/ Nasal Breathing Only *Focus on technique and visualization*

Mobility

C

2 Rounds Elevated Cat Stretch x 30s Lunge Hip Flexor Stretch x 30s Quadruped Wrist Stretch x 10 Rocks w/ Fingers Forward, w/ Fingers Backwards, and w/ Fingers Pointing Left and Right Standing Straddle Forward Fold x 30s Down Dog Single Leg Calf Stretch x 30s/side 5 Worlds Greatest Stretch/side

Wednesday
Fight Team

Warm Up

A

1-2 sets 5 Worlds Greatest Stretch/side 10 Single Leg Glute Bridges/side 10 Wall Leaning Single Leg Calf Raises/side 10 Wall Tibialis Raises w/ 2s Pause at Top + 1-2 sets 10yds each Walk on Toes Walk on Heels Walk on Inside of Foot Walk on Outside of Foot

Tempo Intervals

B

5:00 Jump Rope + Every 1:30 x 15-20 Sets 12s @ 75% Effort / Remaining Time @ 60% Effort + 5:00 Jump Rope *You can choose between running, rowing, biking, skiing, or another machine of your choice for the interval portion today. Looking for an overall session RPE of about a 6-7/10 today, so make sure you're not pushing the intensity too high. You should leave the gym feeling better than when you came in*

Wednesday
Intermediate

Warm Up

A

1-2 sets 5 Worlds Greatest Stretch/side 10 Single Leg Glute Bridges/side 10 Wall Leaning Single Leg Calf Raises/side 10 Wall Tibialis Raises w/ 2s Pause at Top + 1-2 sets 10yds each Walk on Toes Walk on Heels Walk on Inside of Foot Walk on Outside of Foot

Tempo Intervals

B

5:00 Jump Rope + Every 1:30 x 10-20 Sets 12s @ 75% Effort / Remaining Time @ 60% Effort + 5:00 Jump Rope *You can choose between running, rowing, biking, skiing, or another machine of your choice for the interval portion today. Looking for an overall session RPE of about a 6-7/10 today, so make sure you're not pushing the intensity too high. You should leave the gym feeling better than when you came in*

Thursday
Fight Team

Warm Up

A

1:00 Elephant Walk 1:00 Dead Hang (accumulate in sets if needed) + 2-3 Rounds 10 Glute Bridges 10 Push Up + Press to Down Dog 25 Band Face Pulls

B

Trap Bar Deadlift

1 x 1

C

Trap Bar Deadlift

5 x 3

Conditioning Circuit

D

4 Rounds @ Grinding Effort 8 Alternating Sandbag Bear Hug Reverse Lunges (4/side) 100ft Sandbag Bear Hug Carry 1 Rope Climb *Sub Zercher Reverse Lunges and Carry if you don't have access to sandbags. Weights should be heavy enough to be challenging, but you should be able to grind through the circuit without much rest between movements *If you don't have access to a rope to climb, sub 5 strict chin ups each round.

E

Landmine Bar Twist

3 x 20

Accessory Circuit

F

3 Rounds 10 Dumbbell Bent Over Row + External Rotation 10 Single Leg Hamstring Curls/side (leg curl machine, banded, or on sliders are all okay) 5 x 5s Hold Bench Neck Bridge 5 x 5s Hold Bench Neck Front Bridges

Mobility

G

2 Rounds Single Leg Band Hamstring Stretch x 30s /side Ostrich Walk x 50ft Half Kneeling Straight Leg Hip Flexor Raise w/ 2s Pause Each Rep x 5 /side *Can be done immediately following your lifting or at any other time throughout the day. Relax into the band hamstring stretch, focus on loading the front leg and getting some dynamic stretching under the load of your bodyweight on the Ostrich Walk, and focus on lifting from the hip flexor and really squeezing on the raises*

Thursday
Intermediate

Warm Up

A

1:00 Elephant Walk 1:00 Dead Hang (accumulate in sets if needed) + 2-3 Rounds 10 Glute Bridges 10 Scap Push Ups + 10 Plank Press to Down Dog 25 Band Face Pulls

B1

Romanian Deadlift

4 x 6

B2

Strict Press

4 x 6

C1

Dumbbell Suitcase Reverse Lunges

3 x 12

C2

Chest-Supported DB Row

3 x 12

D1

Band Rotations

2 x 20

D2

Lying Single Leg Band Hamstring Curls

2 x 24

D3

Dumbbell Bent Over Row + External Rotation

2 x 10

Mobility

E

2 Rounds Single Leg Band Hamstring Stretch x 30s /side Ostrich Walk x 50ft Half Kneeling Straight Leg Hip Flexor Raise w/ 2s Pause Each Rep x 5 /side *Can be done immediately following your lifting or at any other time throughout the day. Relax into the band hamstring stretch, focus on loading the front leg and getting some dynamic stretching under the load of your bodyweight on the Ostrich Walk, and focus on lifting from the hip flexor and really squeezing on the raises*

Friday
Optional Conditioning

Warm Up

A

2 Rounds 5/5 Worlds Greatest Stretch 10 Calf Raises @ 31X1 Tempo 10 Wall Tibialis Raises w/ 1s Pause at Top + 2 Rounds 10yds each - Walk on Toes - Walk on Heels - Walk on Inside of Foot - Walk on Outside of Foot

Sprint Conditioning

B

Assault Bike or running is ideal today, but you can choose to row, ski, hill sprint or use the sled as well 6 sets :10 Work / :50 Rest (start at 50% effort and increase each set to 80-90% effort) 3-6 sets :20 Max Effort Sprint / 2:00 Rest 5-15 min. @ Easy Recovery Pace

Coach
coach-avatar 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.

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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.
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The Fight Team
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The Fight Team
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The Fight Team
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