Conor Mcgregor’s Workout Routine & Diet (UFC Star Training)

Do you want to train like McGregor?

Considered one of the world's best MMA fighters, Conor McGregor is an Irish UFC fighter with 22 wins under his belt - 19 by knockout.[1]

However, success wasn’t achieved overnight, and McGregor followed a strict diet and workout routine to be successful.

If you’d like to follow the same training methods as Mcgregor himself,  we’ve compiled a comprehensive guide to his workout routine, diet plan, and supplements.

Continue reading to learn more about the Conor McGregor workout and diet plan!

The Conor McGregor workout routine involves a variety of dynamic stretching and flexibility, static stretching, locomotion conditioning, and bodyweight circuits.

Additionally, he adjusts his training according to the specific type of fight he’s preparing for.

His mixed martial arts training sessions usually revolve around improving his technique and involve pad work, kicking, jiu-jitsu, and more.

Additionally, McGregor incorporated high-intensity aerobic training into his program to help him increase his endurance. This includes cardio exercises like running, cycling, and even rowing.

Generally speaking, UFC fighters train more for agility, and their core training avoids workouts that are focused on lifting weights.

Conor McGregor's workout routine involves a fair amount of cardio training, with plenty of stretches like the lying leg stretch or Muay Thai knees.

Conor McGregor's routines also include specific exercises to improve hip mobility and strength (such as the horse walk or lizard walk exercises).

Dynamic Stretching And Flexibility

Each of the following exercises should be done for 1 minute:

  • Muay Thai Knees
  • Shoulder Rotations
  • Leg Swings
  • Hip Circles
  • Neck Bridge

Static Stretching

Each of the following exercises should be done for 30 seconds:

  • Back Roll
  • Sit-Through Abdominal Stretch
  • Sit-Back Shoulder Stretch
  • Lying Leg Stretch
  • Seated Butterfly

Locomotion Conditioning

Each of the following exercises should be done for 30 seconds:

  • Duck Walk (Decreases Knee Pain)
  • Horse Walk (Develops Hip and Groin Strength)
  • Lizard Walk (Improves Hip Mobility and Core Control)
  • Ostrich Walk (Increases Posterior-Chain Flexibility)

Bodyweight Circuit

Each of the following bodyweight workout exercises should be done for 1 minute. Try to increase the number of reps as you go through each exercise. Complete a total of five sets.

  • Muscle Pull-Ups (ab workout, middle back, shoulders, biceps, and triceps)
  • Push-Ups (shoulders and triceps)
  • Pull-Ups (back, traps, and biceps)
  • Air Squats (hamstrings and glutes)

Fight Training

When preparing for a fight, Conor McGregor's workout routine changes, and he spends most of his time training at the UFC Performance Institute.

Here, McGregor will use the facility's cryo saunas, underwater treadmills, and altitude chambers.

Additionally, McGregor endorses the Fighter Anaerobic System of Training (FAST), which combines both perpetual endurance exercises and high-intensity aerobic training.

McGregor revises the timings of each endurance phase according to the sort of fight he is preparing for.

Related Article - How To Set Up A Home Boxing Gym

Conor Mcgregor Fighting an Opponent in the UFC

The Conor McGregor Story (From Ireland To Worldwide)

Born in Dublin, Ireland, Conor grew up in the suburb of Crumlin. Before becoming the Notorious fighter, McGregor’s first love was actually soccer.

This all changed after he was continuously bullied and chased by a group of boys while walking home from school. This is where his life as an Irish UFC fighter really begins.

At 12 years old, Conor decided to start training as a way to defend himself from the bullies he faced at school.

He first joined the Crumlin Boxing Club before moving to Lucan, Dublin with his family in 2006.

It's here that 16-year-old Conor McGregor met Tom Egan, and the two started training in mixed martial arts (MMA) together.

McGregor quickly became a well-known name within the MMA scene and went on to begin his career as an MMA fighter in 2007.

Flash-forward to today, and Conor McGregor is recognized across the world as one of the best.


Current Body Stats

Here are the latest Conor McGregor stats:

Stat

Measurement

Height

5”9’

Weight

145-155 lbs

Age

34

Biceps

16 inches

Waist

33 inches

Chest

42.5 inches

Thighs

21 inches

Feet

10 inches

Conor Mcgregor Doing Overhead Presses at Home

The Notorious MMA’s Workout Principles

Here are a few guidelines shared by Conor McGregor himself.[2]

Since his training style is so intense, it’s crucial to adhere to these five tips in order to avoid injury and stay at the top of your game.

If you’re thinking about following the Conor McGregor workout plan, be sure to keep these principles in mind!

Tip #1: Variety Is The Spice Of Life

Conor McGregor keeps on testing his limits by trying out new training methods. Conor wants to be an expert in different fighting styles, training methods, and new ways of thinking.

He advises that changing your workouts often to target a variety of different muscle groups will help you to increase your strength and achieve better muscle gains.

When sticking to the same workout routine, you'll soon hit a plateau in your progress, and it can feel impossible to break through.

Tip #2: Know When To Stop

According to Conor McGregor, fitness and weightlifting can become an addiction for some people, especially as they start to notice progress.

However, there are times when knowing when to stop is more beneficial than pushing through the pain. Overtraining occurs from repeatedly stressing the body and limiting recovery.

This can result in illness as well as injury.

Tip #3: Mobility Is Critical

Our flexibility and mobility begin to decline as we age, increasing the risk of injury. A large part of the Conor McGregor daily routine involves stretching to improve mobility.

Read Also - How To Increase Ankle Mobility For Squats

Tip #4: Bodyweight Is Best

In Conor McGregor's own words: "Machines don't use machines - and I am a machine."

The UFC champion advocates opting for bodyweight exercises over using machines like the squat rack and bench press.

A recent study on the effects of plyometric training on physical fitness supports this recommendation, with findings of improved jumping, agility, and sprinting performance.[3]

Tip #5: Eat Clean

Don’t get caught up in counting macros that you forget to eat good nutrient-rich foods.

Conor McGregor says he sticks to clean eating by choosing good-quality meats, greens, and carbohydrates like sweet potatoes and butternut squash.

Conor Mcgregor Working Out Using Push Up Bars

Conor McGregor’s Historic Success

Amateur MMA Career (2007)

At 18 years old, McGregor made his MMA debut against Kieran Campbell in an amateur fight for the Irish Ring of Truth promotion in Dublin.

A first-round technical knockout (TKO) gave McGregor the victory, and he subsequently signed with the Irish Cage of Truth promotion as a professional fighter.

Early Career (2008–2013)

In 2008, McGregor started training under John Kavanagh at Dublin's Straight Blast Gym (SBG).

As a lightweight, McGregor defeated Gary Morris in his debut professional MMA match with a second-round TKO.

Following his victory over Mo Taylor in his second fight, McGregor lost via kneebar to submission expert Artemij Sitenkov in his featherweight debut.

He then went on to claim a featherweight victory, defeating Stephen Bailey.

Following a victory over Connor Dillon at featherweight, McGregor switched back to lightweight for a matchup against Joseph Duffy, where he suffered his second loss in a row after giving in to an arm-triangle choke.

Following this, McGregor had an eight-fight winning streak between 2011 and 2012[4], when he won the CWFC Featherweight and Lightweight championships.

This made him the first European professional mixed martial artist to simultaneously hold titles in two weight classes.[5]

In February 2013, UFC president Dana White traveled to Dublin, Ireland, to accept a Gold Medal of Honorary Patronage from Trinity College.

After being inundated with requests to sign McGregor to the UFC, White decided to meet with McGregor and went on to offer him a contract.

UFC Career (2013–present)

In April 2013, McGregor made his UFC debut, winning the fight against Marcus Brimage by knockout in round one.

He then went on to win his next 6 fights before facing his First UFC loss in 2016. 

However, McGregor went on to win the rematch. In total, McGregors MMA record currently stands at 22 wins out of 28 matches - 19 by knockout.

Connor Mcgregor Doing an Interview Surrounded By His UFC Belts

Conor McGregor's Diet Plan

Maybe you’ve already tried the Conor McGregor boxing workout. Now it’s time to take a look at the Conor McGregor diet!

George Lockhart, Conor McGregor's diet coach, is in charge of getting the Notorious fighter in peak physical condition.

Top athletes like Tyson Fury, Jon Hones, and Kenny Florian are among the clients of this former US Marine turned nutritionist.

Despite being a lightweight fighter, the notorious fighter eats like a heavyweight! Consuming eight meals a day, Lockhart acknowledges that no two UFC fighters are the same.

However, he ensures that McGregor's diet plan adheres to some core principles.

The first includes being consistent, while the second involves adjusting Conor McGregor's daily routine according to whether he is preparing to compete or not.

On a fight day, Lockhart will determine the fighter's muscle mass levels. From there, he develops a calculated carb intake and spreads out the carb consumption across the day.

As a whole, the bulk of McGregor's diet plan involves clean eating, with plenty of protein and limited carbs (like fruit, green vegetables, sweet potato, and butternut squash).

Pre-breakfast

  • Water - After waking, McGregor stretches, drinks at least a liter (around 30oz) of water, and then does some fasted cardio for roughly 30 minutes.

Breakfast

  • Coffee - Conor’s favorite is an Americano.
  • Eggs - Either poached or as an omelet.
  • Smoked salmon - McGregor likes to include a second source of protein.
  • Fruit and vegetables - Conor prefers foods like kale, avocado, baked apple slices, and a side of cherry tomatoes.

Snack #1

  • Greek yogurt with nuts - The nuts help to include more healthy fats into his diet.

Lunch

  • Red meat, fish, or chicken breast - McGregor prefers eating high-quality meat, like grass-fed beef. Conor opts for fish as an alternative to red meat. To ensure he gets enough protein, McGregor also includes quality protein like chicken breast.
  • Salad - In keeping with the Sirt food diet influence, McGregor reportedly eats lots of kale.

Snack #2 (Pre-Workout)

  • Nuts - To help manage insulin levels and initiate fat burning, Conor’s diet coach recommends eating protein before a workout.
  • Fruit - Fructose (the sugar found in fruit) helps to avoid dramatic insulin spikes. McGregor enjoys fruits such as apples, strawberries, grapefruit, blueberries, and blackberries.

Snack #3 (Post-Workout)

  • Protein shake -  Conor McGregor supplements his diet with a protein shake to aid his workout recovery.
  • Coconut water - Along with normal water, Conor enjoys drinking coconut water to keep him hydrated throughout the day.
  • Carbohydrates - After a workout, it’s okay to eat carbs in order to replenish, according to Lockhart. McGregor includes carbs like rice, sweet potatoes, or oats.

Dinner

  • Chicken, fish, or steak. Aside from chicken or red meat, McGregor enjoys a variety of fish, from tuna steak to sushi, for dinner.
  • Green beans and sweet potatoes
  • Rice - According to McGregor’s Instagram feed, he includes plenty of rice.
  • Alcohol - We'll overlook the Irish jokes on drinking, but Conor does not eliminate alcohol. Rather, he enjoys drinking beer, tequila, or whisky.

Late Night

  • Hot tea - McGregor loves drinking hot tea at night to enhance metabolism and assist in calorie burning while he sleeps.
Conor Mcgregor Eating

What Supplements Does Conor McGregor Take?

Conor McGregor takes the following diet supplements:


Check Out Conor McGregor's Products!

The McGregor FAST App & Products

The McGregor FAST system of training was developed by McGregor himself, along with a team of doctors and sports scientists.

The program, which was originally created to help Conor get the most out of his training by doing so with purpose and intelligence, has since been made available to the public.

In addition to his app, McGregor also has his own clothing line - August McGregor. The line includes a variety of t-shirts, sweatshirts, jackets, suits, and caps.

Proper No. Twelve Irish Whiskey

Proper No. Twelve is McGregors Irish Whiskey label, launched in 2018.

Although he has since sold his majority share in the company, McGregor remains the co-founder and brand ambassador.


Conor McGregor's Workout & Diet FAQs

How long does Conor McGregor train a day?

Out of training camp, McGregor usually trains for between 1.5 to 2 hours a day, 5-6 times a week. During training camp, however, training increases to 2 sessions a day, 2 hours per session, 5-6 times a week.

What does Conor McGregor listen to when he trains?

According to Apple Music, McGregor's playlist includes a variety of songs by The Notorious B.I.G, Drake, Puff Daddy, Wu-Tang Clan, Lil’ Kim, DMX, Ja Rule, and more.

How many sit-ups does Conor McGregor do?

Although McGregor hasn’t shared this info officially, rumor has it that he does around 1000 sit-ups every day.

At what age did McGregor start training for MMA?

Conor McGregor started boxing at the age of 12 and later started MMA training at the age of 16.


Conclusion

That wraps up our guide to the Conor McGregor workout program. Training like McGregor will help you to build muscle and improve your agility and endurance overall.

Now that you know the Conor McGregor workout routine, the diet plan he follows, and the supplements he uses - you'll be able to train like the UFC champion and build muscle in no time!

Reference:

1. https://en.wikipedia.org/wiki/Conor_McGregor
2. https://www.menshealth.com/uk/fitness/a756924/5-of-the-best-fitness-tips-from-conor-mcgregor/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5260592/
4. https://severemma.com/2012/09/video-exclusive-interview-with-conor-mcgregor-after-cage-contender-xiv/
5. https://mmajunkie.usatoday.com/2012/12/cage-warriors-51-results

Paul J

Last Updated on December 15, 2022