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Train Like Conor McGregor

UFC fighter, two belt-holder and the powerhouse who brought Floyd out of retirement. Who wouldn’t want to train like Conor McGregor? The again, it most definitely won’t be for the faint-hearted, requiring strength, determination and motivation – always!

Sparring & MMA


Want to train like a two belt-holder but not so keen on taking heads to win belts? No problem, but the training principles still apply. Conditioning and endurance training is essential, whether it’s spiking, grappling or sparring – be prepared. On another note, if combat sports aren’t for you, the outcomes can still be reached. Bag work, boxercise classes and kickboxing will reap the rewards, shed pounds and strengthen your torso without the contact.


For those who take part in MMA and boxing – sparring is a great way to put your technique into context while getting your heart rate up too! Test your strength and stamina on a friendly opponent.


Aerobic/ Anaerobic Training


Still keen on training like Conor McGregor? Next step – shed the body fat! When it comes to resistance and cardio training you should avoid mass muscle workouts, which mean more size rather than strength. Top tip: Focus on bodyweight exercises, with an emphasis on cardio. Fortunately, Conor McGregor’s 12-week training plan is available, known as the F.A.S.T conditioning plan. Designed to enhance your anaerobic and aerobic capacity, with an emphasis on explosive power, speed and stamina via cycling, rowing, running and boxing. The program is categorized into three zones (green, orange and red) with the difficulty and gains increasing from green to red.


Strength Training


The majority of Conor McGregor images online show the lightweight performing exercises which solely involve his own bodyweight. Therefore, we’ll take a view at a few of Conor’s favourite moves which will help you achieve the same effect (minus the opponent). Movement and agility are key. Movement based training allows you to have a greater range and dexterity alongside strength, perfect for explosive power.


Conor regularly performs muscle-ups, relying solely on his natural strength. Muscle ups work your back, biceps, triceps and chest, while also developing your wrists and rotator cuffs – essential for striking! Lizard walks (yes, you heard right) require strength and agility, whilst working your abs, upper body and lower body (major workout)- check them out on YouTube.




Believe it or not, Conor actually takes part in Yoga regularly, he believes yoga is a cornerstone for many MMA fighters. Its benefits are obvious for movement, balance and stretching. Grab a mat, take a deep breathe and stretch your way to success.




Ultimately, you’re looking for a strong yet lean body but training isn’t the only answer – nutrition is key. McGregor recently stated in an interview: “I eat good meat – chicken, salmon, some steak – and a lot of quality greens and some fruits like bananas… Getting enough protein is important when I train, to help build muscle and recover, so I’ll supplement with protein shakes. I drink mostly water or coconut water. It’s essential that you stay hydrated – first thing I do in the morning is stretch and drink water. ”


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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Master of Science in Sport Physiology and Nutrition. She puts her passion into practice as goal attack for her netball team, and in competitive event riding. Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/.

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