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.
General Warm Up
A
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
B1
Pogos + Tuck Jump
2 x 8
B2
Step Back Med Ball Punch
2 x 6
C
Trap Bar Pull
5 x 3
D1
1/3 Myotatic Incline Bench Press
3 x 5
D2
Neutral Grip Chin Up
3 x 6
E1
Seated Banded Tibialis Raise
2 x 12
E2
Kettlebell Hip Flexor Raise
2 x 8
E3
Unrolling Chest Fly
2 x 10
E4
Band Face Pull
2 x 15
Optional Conditioning - Sprint Interval Training
F
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.
Warm Up
A
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
B
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
General Warm Up
A
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 20
B1
Side to Side Overhead Med Ball Slam
2 x 12
B2
Single Leg Broad Jump to Double Leg Landing
2 x 6
C
Staggered Stance Good Morning
3 x 5
D1
Landmine Bar Twist
3 x 10
D2
Chest Supported Barbell Row
3 x 5
E1
Tall Kneeling Adductor Slides
2 x 8
E2
Kettlebell Wrist Rotations
2 x 10
E3
Flat Powell Raise
2 x 10
E4
4-Way Neck Isometric
2 x 30
Optional Active Recovery
A
20-30 min. Recovery Method of Choice
General Warm Up
A
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 20
B1
Multi Directional Pogo Jumps
2 x 40
B2
Rotational Box Jump
2 x 10
C
Zercher Box Squat
4 x 4
D1
Glute Bridge Dumbbell Floor Press
3 x 8
D2
Single Arm Bent Over DB Power Row
3 x 8
E1
Bulgarian Split Squat Pulses w/ IR
2 x 20
E2
Gliding Leg Curl
2 x 12
E3
Seated Elbow on Knee DB External Rotation
2 x 12
E4
Backwards Banded Neck Rotations
2 x 15
Optional Conditioning - Repeated Sprint Training
F
2 sets 6s Sprint / 24s Active Recovery x 8 reps - rest 4:00 between sets -
Warm Up
A
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
B
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 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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