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Conor McGregor Workout Routine



Conor Mcgregor's Workout Routine & Diet

Conor McGregor is considered to be one of the best MMA fighters in the world. 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 Forbes’ richest athletes list. Here’s the workout routine and diet program McGregor followed to improve his fitness, agility, timing, and power.

Within this article we’ll discuss his diet, workout routine, and supplements:


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Current Stats

Height: 175 cm (5’9”)

Weight: 155 lb

Age: 30 years old 

Birthday: 14th of July, 1988

Birthplace: Crumlin, Dublin, Ireland

Accolades: 2015 Fighter of the Year, Former UFC Lightweight & Featherweight Champion


Workout Principles

Within Conor McGregor’s routines, he normally mixes up his exercises by doing dynamic stretching and flexibility, static, and boxing training. He’s concentrating on each of his body parts with three different exercises.

He loves keeping his body loose and flexible while having great balance.


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Conor McGregor’s Workout Routine

McGregor 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.

Down below you’ll see that McGregor focuses on hitting a dynamic and static stretching and also boxing training. Conor McGregor follows an Anaerobic System of Training

Here is Conor McGregor’s workout routine:


Dynamic Stretching and Flexibility

This is a routine that McGregor uses to find his balance and flexibility.

Here are Conor McGregor’s stretching and flexibility routine: 

The following moves should be performed for one minute.

1. Muay Thai Knees

2. Shoulder Rotations

3. Leg Swings

4. Hip Circles

5. Neck Bridge


Static Stretching

This routine is for his static stretching.

Here’s Conor McGregor’s static stretching routine: 

Each of the moves should be held for 30 seconds.

1. Back Roll

2. Sit-Through Abdominal Stretch

3. Sit-Back Shoulder Stretch

4. Lying Leg Stretch

5. Seated Butterfly

6. Locomotion Conditioning

7. Duck Walk (decreases knee pain)

8. Horse Walk (develops hip and groin strength)

9. Lizard Walk (improves hip mobility and core control)

10. Ostrich Walk (increases posterior-chain flexibility)


Conor McGregor Boxing Training

Conor McGregor follows an Anaerobic System of Training 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.

He spends weeks leading up to his fight training at the state-of-the-art UFC Performance Institute using cryo saunas, underwater treadmills, and altitude chambers.


Conor McGregor’s Diet

Conor McGregor always eats good food and keeps away from energy drinks while hydrating him with coconut water and water. He normally eats nine meals on an average day and takes about 4,000 calories.

Here is Conor McGregor’s diet:

Meal 1:

  • Baked apple slices along with peanut butter
  • Avocado
  • Eggs

Meal 2:

  • Ginger
  • Honey chicken with rice

Meal 3:

  • Rice Curry with fish

Meal 4:

  • Sliced potatoes
  • Apple
  • Chicken
  • Avocado

Meal 5:

  • Smoked onion
  • Spinach
  • Paprika
  • Egg with sliced avocado
  • Potato wedges
  • Bison, topped with Sriracha sauce

Meal 6:

  • Tequila chicken
  • Lime shrimp
  • Rice

Meal 7:

  • Sliced avocado
  • Potatoes
  • Scrambled egg with cauliflower and spinach

Meal 8:

  • Tuna steak with chili powder
  • Salt and pepper
  • Smoked paprika

Meal 9:

  • Scrambled egg with jalapenos
  • Spinach
  • Meat along with sliced potatoes


Supplements & Recommendations

Conor McGregor uses the following supplements to help fuel his gains:

  • XtremeNo
  • Protein Shakes
  • Multivitamins

Whilst we don’t know the exact brand of supplements Conor McGregor uses, we have some recommendations based on what he takes. These are the top picks from each category, featured on our ranked supplement lists:

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There’s no news that you don’t want to get into a fight with the MMA master himself. He is ‘The Notorious’ fighter in the ring and he has won UFC featherweight and lightweight championships in 2012.

We really hope you learned more about Conor McGregor’s workout routine and diet. Don’t forget to share this article with your loved ones.

If you enjoyed this routine, check out our other professional fighter workout routines:

What do you think about Conor McGregor’s workout routine and diet? Leave a comment below.

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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