Conor McGregor Workout, Training Routine, Diet Plan, Body Stats

Conor Anthony McGregor is an elite mixed martial artist and boxer who won UFC featherweight and lightweight championships in 2012 and is currently ranked third in the official UFC rankings. With 18 knockout wins in 25 pro fights and the 13-second title fight vs. Aldo, he is “The Notorious” fighter in the ring. The 30-year-old Irish martial artist is now the wealthiest MMA fighter and is currently fourth on the Forbes’ richest athletes list. Here are the workout routine and diet program McGregor followed to improve his fitness, agility, timing, and power.

Conor McGregor Body Stats

Height: 175 cm (5’9”); Weight: 155 lb

Chest: 42”; Waist: 32”

Biceps: 15”

Conor McGregor Workout Routine

Instead of sparring heavy rounds and lifting weights, McGregor is always interested in keeping his body loose and flexible while having great balance. He focuses on learning different fighting styles and training methods while changing around the workouts to develop bigger muscles and increase strength.

He knows when to stop so that he does not push through the pain barrier by overtraining. McGregor performs a lot of stretches and mobility exercises for improving his ability to resist injury, thereby boosting strength. The Irish MMA fighter hired Ido Portal and embraced his movement philosophy to prepare for the world-title fight and improve his agility, timing, and power.

Conor McGregor Workout

Dynamic Stretching and Flexibility

The following moves should be performed for one minute.

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

Static Stretching

Each of the moves should be held for 30 seconds.

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

Locomotion Conditioning

• 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

Five sets of each of these exercises should be performed for 1 minute. Try to increase the number of reps each time.

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

Conor McGregor Boxing Training

The Irishman follows the Fighter Anaerobic System of Training (F.A.S.T) overseen by the sports scientist Julian Dalby. It includes high-intensity aerobic training along with continuous, endurance exercises that are ideally suited to boxing and MMA. In a recent interview, McGregor has revealed that he has adjusted the timings in his cardiovascular preparation, stretching out the endurance phase to fit the twelve three-min rounds and five five-min rounds into his training regimen. He spends weeks leading up to his fight training at the state-of-the-art UFC Performance Institute using cryosaunas, underwater treadmills, and altitude chambers.

Conor McGregor Diet

McGregor always eats good food and keeps away from energy drinks while hydrating him with coconut water and water. He has nine meals on an average day and takes about 4,000 calories because of his high energy expenditure. He eats more carb-enriched foods on highly anaerobic days.

Here is a sample diet plan similar to McGregor’s daily eating regimen:

Meal 1: Baked apple slices along with peanut butter, avocado, and eggs

Meal 2: Ginger, honey chicken with rice

Meal 3: Rice curry, fish

Meal 4: Sliced potatoes, apple, chicken, and avocado

Meal 5: Smoked onion, spinach, paprika, and egg with sliced avocado, potato wedges, and bison, topped with Sriracha sauce

Meal 6: Tequila chicken, lime shrimp, rice

Meal 7: Sliced avocado and potatoes, scrambled egg with cauliflower and spinach

Meal 8: Tuna steak with chili powder, salt, pepper, and smoked paprika

Meal 9: Scrambled egg with jalapenos, spinach, and meat along with sliced potatoes

Conor McGregor Training and Sparring Video