Last Updated On June 27, 2023
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!
- Connor's Quick Workout Summary
- Conor McGregor Workout Program
- The Conor McGregor Story (From Ireland To Worldwide)
- Current Body Stats
- The Notorious MMA’s Workout Principles
- Conor McGregor’s Historic Success
- Conor McGregor's Diet Plan
- What Supplements Does Conor McGregor Take?
- Check Out Conor McGregor's Products!
- Conor McGregor's Workout & Diet FAQs
- Conclusion
Connor's Quick Workout Summary
Main Workout Goal | Building Strength, Power, and Athleticism |
Program Duration | 11 weeks |
Workout Days Per Week | 5/6 |
Time Per Workout | 90-120 Minutes |
Equipment Required | Details |
Recommended Supplements | Protein Powder Pre-Workout BCAA's Multivitamins |
Conor McGregor Workout Program
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:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Muay Thai Knees | 3 | 60 secs | 20-30 secs |
Shoulder Rotations | 3 | 60 Secs | 20-30 Secs |
Leg Swings | 4 | 60 Secs | 20-30 Secs |
Hip Circles | 3 | 60 Secs | 20-30 Secs |
Neck Bridge | 4 | 60 Secs | 20-30 Secs |
Static Stretching
Each of the following exercises should be done for 30 seconds:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Back Roll | 3 | 30 secs | 20-30 secs |
Sit-Through Abdominal Stretch | 5 | 30 Secs | 20-30 Secs |
Sit-Back Shoulder Stretch | 5 | 30 Secs | 20-30 Secs |
Lying Leg Stretch | 5 | 30 Secs | 20-30 Secs |
Seated Butterfly | 5 | 30 Secs | 20-30 Secs |
Locomotion Conditioning
Each of the following exercises should be done for 30 seconds:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Duck Walk (Decreases Knee Pain) | 5 | 30 Secs | 20-30 Secs |
Horse Walk (Develops Hip and Groin Strength) | 5 | 30 Secs | 20-30 Secs |
Lizard Walk (Improves Hip Mobility and Core Control) | 5 | 30 Secs | 20-30 Secs |
Ostrich Walk (Increases Posterior-Chain Flexibility) | 5 | 30 Secs | 20-30 Secs |
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.
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Muscle Pull-Ups (ab workout, middle back, shoulders, biceps, and triceps) | 5 | 60 secs | 20-30 Secs |
Push-Ups (shoulders and triceps) | 5 | 60 Secs | 20-30 Secs |
Pull-Ups (back, traps, and biceps) | 5 | 60 Secs | 20-30 Secs |
Air Squats (hamstrings and glutes) | 5 | 60 Secs | 20-30 Secs |
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
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.
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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 |
Legs | 21 inches |
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!
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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.
Tip #4: Bodyweight Is Best
In Conor McGregor's own words: "Machines don't use machines - and I am a machine."
The UFC champion promotes the use of bodyweight exercises, including bodyweight chest exercises and bodyweight bicep exercises, as preferred alternatives to bench press and squat rack.
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’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.
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
Breakfast
Snack #1
Lunch
Snack #2 (Pre-Workout)
Snack #3 (Post-Workout)
Dinner
Late Night
What To Go For
What To Avoid
Related Article - Michael Phelps Diet Plan And Workout
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.
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Conor McGregor's Workout & Diet FAQs
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.
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.
Although McGregor hasn’t shared this info officially, rumor has it that he does around 1000 sit-ups every day.
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
