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.

$39 / 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.
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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
2024-3-25

Prep

A

Optional General Warm Up 1

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

Single Leg Broad Jump to Double Leg Landing

4 x 3

B2

Plyo Push-Up to Plates

4 x 2

C

Trap Bar Deadlift

6, 3, 3, 3, 3

D

Shoulders Elevated Barbell Hip Thrust

2 x 8

E1

Close Grip Bench Press

3 x 6

E2

Pull-Up

3 x 10

F

Plate 4-Way Neck Series

2 x 15

Optional Conditioning - Assault Bike Sprint Intervals

G

4-6 sets 10s max effort sprint 60s easy spin or easy shadow boxing active recovery *if you don't have an assault bike, you can sub another fan bike, row, ski, or unweighted sled sprints for the same intervals

Tuesday
Mandatory Aerobic 1

Extensive Plyo Circuit

A

2-3 sets In & Out Leaps x 20 alt. Hops x 10/side Slalom Leaps x 20/side Backwards Hops x 10/side *start at a light effort, focus on fast and stiff ground contacts, if you feel good you can ramp up your intensity each set and try to put some pop on these

Aerobic - Long Intervals

B

3-5 sets 7:00 Run @ sustainable pace - RPE 7 - (65-75% max HR) 2:00 Walk *if you're unable to run for any reason, sub a bike, row, ski, or other cyclical cardio

Wednesday
Optional Active Recovery

A

Hip Rotation Flow

20-60 min. Recovery Work of Choice

B

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
2024-3-28

Prep

A

Optional General Warm Up 1

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

Approach Jump

4 x 4

B2

Rotational Med Ball Scoop Toss

4 x 4

C

Zercher Squat

3 x 6

D1

Single Arm Dumbbell Push Press

3 x 6

D2

Band Assisted Glute Ham Raise

3 x 5

E1

Pendlay Row

3 x 8

E2

Tall Kneeling Landmine Twist

3 x 16

Accessory Circuit

F

2 sets @ easy pace Standing Hamstring Side Bend x 5 reps/side @ 3310 Standing Single Leg Dumbbell Calf Raise x 12/side @ 2011 Unrolling Dumbbell Chest Fly x 8 @ 5010 Prone Incline Dumbbell Lateral Raise x 15 @ 2010 *make these sets challenging but keep the focus on movement quality and range of motion

Friday
Mandatory Aerobic 1

Extensive Plyo Circuit

A

2-3 sets In & Out Leaps x 20 alt. Hops x 10/side Slalom Leaps x 20/side Backwards Hops x 10/side *start at a light effort, focus on fast and stiff ground contacts, if you feel good you can ramp up your intensity each set and try to put some pop on these

Aerobic - Long Intervals

B

3-5 sets 7:00 Run @ sustainable pace - RPE 7 - (65-75% max HR) 2:00 Walk *if you're unable to run for any reason, sub a bike, row, ski, or other cyclical cardio

Saturday
Optional Strength & Power / ESD

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

Seated Broad Jump

1 x 15

C

3-Point Sprint Accelerations

6 x 10

D1

Bulgarian Split Squat

3 x 6

D2

Bent Over Reciprocal Row

3 x 20

E1

Single Arm Dumbbell Romanian Deadlift

3 x 6

E2

DB Deficit Push Up

3 x MAX

F1

Goblet Cossack Squat

3 x 14

F2

Single Arm Plank

3 x 30

G

Supine Swiss Ball Neck Extension

3 x 5

Assault Bike Power Intervals

H

4-6 sets :30 @ Max Effort 2:30 @ Easy Active Recovery Pace + 5-15 min. easy spin cool down, return to smooth nasal breathing only *you can substitute row or ski erg sprints if needed, but an Assault Bike or other fan bike is preferred

Coach
More from Mauceri Performance
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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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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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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The Fight Team
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