Home Workout Routines Conor McGregor’s Gym Workout & Diet – Weight & Running Training Program + More…

Conor McGregor’s Gym Workout & Diet – Weight & Running Training Program + More…

by Jane Summerfield

Irishman Conor McGregor is one of the ultimate stars in mixed martial arts – he claimed the Ultimate Fighting Championship’s featherweight and lightweight titles.

He grew up in a rough neighborhood playing soccer. But boxing he loved because it was a good outlet for his aggression.

He joined the Crumlin Boxing Club from the age of 11 to 17.

In his later teens, he had martial arts training under John Kavanagh.

He then left his job of being an apprentice plumber to follow his dream of becoming a professional fighter.

Just recently he has lost a couple of fights.

And he is also recovering from leg surgery, getting himself back to full strength – He’ll be back in 2022 again for more fights for which the world can’t wait.

Right now he’s one of the wealthiest athletes around with luxurious properties dotted across the globe to suit his flamboyant and lavish life.

He and his partner, Dee, have 3 kids.

Conor McGregor’s Workout & Diet – All You Need to Know

Current Stats

  • Weight: 70 kg./155 pounds
  • Birthday: 14 July 1988
  • Birthplace: Crumlin, Dublin, Ireland
Accolades/accomplishments:

Most people realize that Conor McGregor is UFC’s biggest star.

This guy, “The Notorious One” has won two UFC titles.

These have been in different weight classes.

He’s also sold millions of pay-per-views. And he’s also beaten many greats. But that doesn’t make him invincible.

This Irishman holds an impressive record in MMA; of 22-5 – 10 of these have been winnings with some losses as well.

Have a look yourself at the fighters who have fought Conor McGregor and how they defeated him here.

Workout Principles of Conor McGregor

The workout principles of Conor McGregor might not be what you imagined.

For instance, he doesn’t work his muscles to a pulp doing heavyweights.

No, for him his success is all about listening intently to what his body is telling him – then he does what he feels is necessary at that moment in time.

He is not like a lot of other fighters in that he does not follow a strict regimen at all – there is no place for that in his life.

He says... “I wake up, I drink water, I stretch, I begin to loosen up, and then I continue moving throughout the day, I’ll hit the gym or whatever I feel like at that particular time, or I’ll take a class of taekwondo, jiu-jitsu, yoga, or capoeira. Sometimes, I’ll box. Variety is the best way. For me, regimen doesn’t work.”

These workout principles of Conor McGregor are certainly paying big dividends to him!

Conor McGregor’s Training Methods

It hasn’t been easy for Conor McGregor during the pandemic.

Not only that, he had a spat about the scheduling with Dana White, the UFC head. And his early ‘retirement’ all contributed towards him sailing in more choppy waters.

And on top of that, Dustin Poirier, whom Conor used to beat, beat him again in July this year.

Right now he is under medical suspension until January 2022 when it is hoped that he might be able to fight Poirier again.

But when he was training, he would say, “It’s not about lifting heavy and sparring hard. It’s about the body being loose and flexible and having great balance; that’s the basis of martial arts.”

The reason Conor is so successful is that he has so many different layers – his philosophy, his showmanship, his martial arts, and his movements – these are the true secrets of his spellbinding successes.

Conor McGregor’s Workout Routine

The training routines that Conor McGregor uses today came as a result of his defeat to Nate Diaz back in 2016.

Conor realized how exhausted he was after the two rounds of fighting.

It was after that defeat that Conor joined up with a medical doctor, Julian Darby, and also an exercise physiologist, and other experts.

He wanted them to analyze his workout routine and improve on it.

They came up with the Fighter Aerobic/Anaerobic System of Training, or FAST

It includes high-intensity aerobic training.

There are also continuous, endurance exercises that are suited to boxing and MMA.

Now, instead of just doing endless rounds of conditioning workouts and sparring, Conor and his team worked on exactly what Conor needed to work on.

They watched how his body performed so they could take him to the next levels.

And it worked.

When Conor faced Diaz again, he beat him.

Julian Darby, Conor’s doctor said, “We’ve evolved a lot,” says Darby.

“We’ve gathered a huge amount of data on Conor and built a very complete picture of him.”

The start to his day

Conor would start his day with a skills-focused session which is pretty wide-ranging when it comes to a sport like MMA.

So on one day, Conor would be doing Brazilian Jiu-Jitsu, and the next day would be doing pad work, sparring, or hitting the heavy bag.

Skills training involves opponent analysis as well.

So for instance, says, Darby, “We’ll analyze everything Dustin Poirier does,” Darby says, in order to find effective strategies for countering those moves.

Fortunately, that’s something McGregor excels at.

“Conor is a genius. Every time they throw a shot and make a move, he’s plotting that, he’s building a picture.”

The second half of the day

This part of the day, Conor devotes to conditioning.

The data analysis used in FAST comes into focus here.

With all the different workouts, e.g. spinning on an exercise bike, or sprint workouts, or rowing machine, by tracking Conor’s heart, effort, and speed, the expert team was able to see exactly how he performed.

This emphasis on the data also helps Conor to learn about his body. He will know what his limits are.

Through FAST, Conor learned how to pace himself, choosing the right moves at the right time to have energy through multiple rounds.

Conor says, “I love putting in the work, feeling like I’m getting better, more dangerous, more prepared every single day,” McGregor says. “It’s tough but rewarding.”

Anyone can try FAST

It’s also a program that anyone can try. FAST is available as a subscription-based app.

There are hundreds of workouts to access and they are the same ones that Conor McGregor uses himself.

FAST is designed to create a holistic athlete – anyone can use it, both beginners and experts alike.

Julian Darby, the medical doc says “it’s one of the most complete forms of training you can do.”

Conor McGregor’s Diet

Conor eats plenty of lean protein such as fish, beef, salmon, and eggs.

He also includes good complex carbohydrates and good herbs.

He says it’s key to get nutrients from all the foods.

A daily meal plan would be like this:

  • Breakfast: Oats with eggs. Green leafy vegetables
  • Morning snack: Herb salad with fruit and organic honey.
  • Lunch: Chicken breast asparagus and rice.
  • Midday snack: A vanilla FAST whey-protein shake with nut butter
  • Dinner: Irish lamb stew and potatoes
  • Evening snack:  Chocolate FAST whey-protein balls. Organic tea.

Conor McGregor’s Supplements & Recommendations

  • Syntha-6 Protein Powder: It helps Conor McGregor to build lean muscle and help with recovery.
  • Ryse BCAA & EAA: Conor uses it as a workout recovery drink – he says it’s the best-tasting recovery drink!

Conor McGregor’s noteworthy recommendations

“Life is not about what happens to us. But how we handle what happens to us!” McGregor says in one caption.

Isn’t that a noteworthy recommendation from him?

Because right now, Conor’s shattered leg from his fight against Dustin Poirier in July hasn’t held him back. Hard work = success, he says.

His healing leg is not stopping him from sitting on the leg-extension machine doing pullups, cable pulls, and shoulder-pressing.

Or maybe it’s been taking possession of his new Lamborghini yacht that has him healing fast and ready to be back in action again in January 2022!

“At the end of the day, you gotta feel some way. So why not feel unbeatable?”Conor McGregor

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