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.

$29 / mo

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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.

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.

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

You will have personal access to coach Chris to answer questions and help maximize your training.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2023-07-31

General Warm Up

Bear to Thoracic Bridge x 5/side alternating Down Dog to Opposite Toe Touch x 5/side alternating Divebomber Push Ups x 5 Worlds Greatest Stretch x 5/side Dynamic Squat Hamstring Stretch x 5 Squat Thoracic Rotations x 5/side alternating Cossack Squat x 5/side alternating @ 3111 Tempo Band Face Pulls x 20 Band Pull Aparts x 20 Band Pass Throughs x 10

Pogos + Tuck Jump

2 x 8

Step Back Med Ball Punch

2 x 6

Trap Bar Pull

5 x 3

1/3 Myotatic Incline Bench Press

3 x 5

Neutral Grip Chin Up

3 x 6

Seated Banded Tibialis Raise

2 x 12

Kettlebell Hip Flexor Raise

2 x 8

Unrolling Chest Fly

2 x 10

Band Face Pull

2 x 15

Optional Conditioning - Sprint Interval Training

6-8 sets 15s Sprint / 45s Active Recovery Notes: Use an assault bike if you have access to one. If not you can sub another fan bike, row, ski, light weight sled, or track sprints.

Tuesday

Warm Up

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 + Run/Machine Warm Up EMOM x 8:00 10s @ 75% Effort 50s @ 40-50% Effort *sub machine of choice for the run warm up if you'll be completing today's intervals on a machine instead of running*

Long Intervals

6 sets 2:00 Run @ 80% Effort 2:00 Walk + 10:00 Cool Down - active recovery pace returning to smooth nasal breathing only as quickly as possible Notes: Sub a row, bike, ski, or other machine if you're unable to run for any reason

Wednesday

General Warm Up

Side to Side Overhead Med Ball Slam

2 x 12

Single Leg Broad Jump to Double Leg Landing

2 x 6

Staggered Stance Good Morning

3 x 5

Landmine Bar Twist

3 x 10

Chest Supported Barbell Row

3 x 5

Tall Kneeling Adductor Slides

2 x 8

Kettlebell Wrist Rotations

2 x 10

Flat Powell Raise

2 x 10

4-Way Neck Isometric

2 x 30

Thursday

Optional Active Recovery

20-30 min. Recovery Method of Choice

Friday

2023-08-04

General Warm Up

Multi Directional Pogo Jumps

2 x 40

Rotational Box Jump

2 x 10

Zercher Box Squat

4 x 4

Glute Bridge Dumbbell Floor Press

3 x 8

Single Arm Bent Over DB Power Row

3 x 8

Bulgarian Split Squat Pulses w/ IR

2 x 20

Gliding Leg Curl

2 x 12

Seated Elbow on Knee DB External Rotation

2 x 12

Backwards Banded Neck Rotations

2 x 15

Optional Conditioning - Repeated Sprint Training

2 sets 6s Sprint / 24s Active Recovery x 8 reps - rest 4:00 between sets -

Saturday

Warm Up

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 + Run/Machine Warm Up EMOM x 6:00 10s @ 75% Effort 50s @ 40-50% Effort *sub machine of choice for the run warm up if you'll be completing today's intervals on a machine instead of running*

Optional Conditioning - LSD

20-30 min. Zone 2 Cardio (60-70% of max heart rate) Notes: You can run, row, bike, ski, or perform a medley of your choice, but keep the intensity low to moderate. Nasal breathing only if possible.

Coach

Customer Reviews

Overall Rating

The Fight Team

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