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
2023-07-31

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.

Tuesday

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

Wednesday

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

Thursday

Optional Active Recovery

A

20-30 min. Recovery Method of Choice

Friday
2023-08-04

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 -

Saturday

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
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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