WednesdayWorkout: Conor McGregor

Ahead of this weekend’s mega-fight between Conor McGregor and Floyd Mayweather, we have decided to look at the UFC world champion’s workout routine and conditioning programme. The Irish boxer, due to his profession, is always in incredible shape and uses his own workout programme, F.A.S.T.

McGregor’s F.A.S.T conditioning combines both high intensity interval training (H.I.I.T) and longer workout sessions which are done at specific heart rate zones; Green, Orange and Red. The green zone is aerobic fitness which focuses on helping build your endurance, whereas the red zone is more anaerobic, focusing on building strength and power. Orange training is in the middle of these two, maximising the cruising heart rate which you can continuously maintain.

Yoga and Stretching are a big part of McGregor’s workout, aiming to increase his flexibility. An example of this workout includes:

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

(These stretches are all done for one minute each.)

The Irishman believes that flexibility in the joints is one of the most important factors in maximising your fighting potential. In an Instagram post he says “the ability to disconnect each limb from the body safely”, is vital in order to have complete freedom with your shot selection. This is why stretching is such an integral part of his workout routine.

The F.A.S.T Conditioning programme works your body both aerobically and anaerobically, and this provides a balanced physique because it works your upper and lower body. The training uses a variety of fitness equipment such as bikes, rowing machines, treadmills and punch bags but also includes workouts without them. An example of this kind of workout which focuses on bodyweight training is:

  • Air Squats
  • Muscle Ups
  • Pull Ups
  • Push Ups

(Five sets of each exercise for a minute)

McGregor’s F.A.S.T conditioning will train your whole body, improving performance, endurance, power and speed. The Irishman is experienced in going through body transformations, piling on the pounds and moving up a weight division to fight Nate Diaz back in 2016, and has been building muscle mass to fight Floyd Mayweather on Saturday.

McGregor’s well-designed training program paired with a balanced and nutritious diet helped him get into the shape he is today, and is what helps him maintain his incredibly athletic physique.