From Boxing to BJJ: #1 Conor McGregor Training for MMA Dominance

March 27, 20230

Delve into the intense world of Conor McGregor Training, where sweat, grit, and perseverance come together to shape a true champion.

In this exclusive look, we will take you on a journey through the dynamic world of the Notorious One’s training regimen. Discover the innovative techniques and unique aspects that have helped shape him into the fighter he is today. Experience the captivating moments of McGregor’s training sessions as told by his coaches, training partners, and the man himself.

So, lace up your gloves and step into the ring as we unveil the secrets behind the success of Conor McGregor.

Looking for a broader view of Conor’s entire training regime? Be sure to check out our complete guide for more details!


A Legend in the Making: Tracing the Arc of Conor McGregor’s Fighting Career


From the Streets to Stardom


Conor McGregor’s meteoric rise in the world of combat sports began on the streets of Crumlin, a suburb of Dublin, Ireland. He started training in boxing at a young age, honing his skills under the watchful eye of his first coach, Phil Sutcliffe. Little did he know that this early passion for fighting would ignite a fire that would change the landscape of mixed martial arts (MMA) forever.

conor mcgregor training
Conor MGgregor Training

Conor McGregor started boxing at the age of 12, after his father suggested it as a way to channel his energy and build his confidence. He quickly showed a natural talent for the sport, and began training seriously with a local coach named Phil Sutcliffe. McGregor’s dedication to boxing soon became a central part of his life, and he began competing in amateur tournaments around Ireland. It was during one of these tournaments that McGregor was noticed by Irish Olympic boxer, Wayne McCullough, who was impressed by his skills and offered to train him further. This was a pivotal moment in McGregor’s boxing career, as McCullough became his mentor and helped him to develop his technique and strategy as a fighter.

Want the inside scoop on Conor’s boxing training routine? Dive into our detailed boxing article for all the nitty-gritty details.


A Notorious Entrance to MMA


McGregor’s entrance into MMA came in 2008 when he made his professional debut against Gary Morris. He quickly caught the attention of the MMA community with his striking abilities and brash persona. Fans couldn’t help but be drawn to his magnetic charisma and the raw talent that he displayed inside the cage.


UFC Domination


In 2013, McGregor’s hard work paid off when he signed with the Ultimate Fighting Championship (UFC). He wasted no time making an impact, knocking out Marcus Brimage in just over a minute during his debut. This electrifying performance marked the beginning of his ascent to the pinnacle of the sport.

McGregor’s star continued to rise as he claimed the UFC Featherweight Championship with a stunning 13-second knockout of José Aldo in 2015. His success didn’t stop there, as he went on to make history by becoming the first fighter to hold two UFC championships simultaneously, adding the Lightweight title to his collection in 2016 after defeating Eddie Alvarez.

The Money Fight and Beyond


One of the most unforgettable moments in McGregor’s career came in 2017 when he faced boxing legend Floyd Mayweather Jr. in a highly anticipated bout dubbed “The Money Fight.” Although McGregor ultimately lost by TKO, his performance against one of boxing’s greatest earned him respect and further solidified his status as a global superstar.

Throughout his career, McGregor has faced numerous ups and downs, including high-profile victories, losses, and even a brief retirement. However, his passion for the sport and relentless determination have kept him in the spotlight as one of the most talked-about figures in MMA history.


Wit and Grit: How Training Fuels Conor McGregor’s Success


Once Upon a Gym


In the realm of MMA, there’s no fairy godmother to wave a magic wand and transform ordinary fighters into legends. Instead, champions like Conor McGregor rely on their blood, sweat, and a pinch of wit to reach the top. A blend of hard work and clever training methods have played a vital role in shaping the Notorious One’s storied career.


Conor McGregor Crumlin Boxing
Conor McGregor Crumlin Boxing

A key aspect of Conor McGregor Training lies in his ability to adapt and evolve. Over the years, McGregor has worked with various coaches and trainers, who have each brought unique perspectives and methods to the table. This has allowed the Irish fighter to continually refine his approach and remain a formidable competitor.


Breaking the Mold with Unconventional Training


Who said training has to be all work and no play? McGregor’s knack for thinking outside the box has led him to incorporate unorthodox yet effective exercises into his routine. From movement training with Ido Portal, which emphasizes fluidity and flexibility, to adopting an old-school approach with exercises like rope climbing and gymnastic rings, McGregor keeps things fresh while building a well-rounded skillset.


The Art of Mastery


McGregor’s philosophy of success goes beyond mere brute force. He has spent countless hours studying the intricacies of various martial arts, perfecting his striking and grappling techniques to create a diverse and unpredictable arsenal. As the saying goes, “knowledge is power,” and in McGregor’s case, it’s a power that has brought him numerous victories and accolades.


The Mind is the Ultimate Weapon


While physical prowess is essential, it’s the mental game that often sets true champions apart. Mental preparation is a crucial component of Conor McGregor Training. McGregor’s relentless focus and unwavering self-confidence have allowed him to stare down adversity and conquer challenges that would make mere mortals quiver in their boots. His mental fortitude has not only helped him bounce back from setbacks but has also turned him into a master of the psychological warfare that takes place outside the cage.


The Dynamic Duo: McGregor and Coach Kavanagh


Behind every great fighter is a great coach, and in McGregor’s case, that’s the inimitable John Kavanagh. This dynamic duo’s bond is built on trust, mutual respect, and a shared sense of humor. Kavanagh’s innovative training methods and strategic genius, combined with McGregor’s insatiable appetite for improvement, have led them to unprecedented heights in the world of MMA.


The Not-So-Secret Ingredient


As important as training is to McGregor’s success, there’s one other crucial element: a healthy dose of wit. His ability to entertain fans with his sharp tongue and quick comebacks has earned him a place in the hearts of millions, transforming him from a skilled fighter into a beloved icon.


Mind Over Muscle: The Power of Mindset and Mental Preparation in Conor McGregor’s Journey


The Great Mind Behind the Great Fighter


While the world marvels at Conor McGregor’s impressive physical abilities, it’s his mental prowess that has truly set him apart from the pack. The power of mindset and mental preparation has played a critical role in McGregor’s success, proving that a strong mind can be a fighter’s most formidable weapon. Much like other great athletes, like Cristiano Ronaldo, Conor McGregor possesses a fierce determination to succeed that extends far beyond his physical capabilities. McGregor is known for his relentless work ethic and his commitment to achieving his goals, both in and out of the octagon.


The Mental Gym


Just as McGregor hones his physical skills in the gym, he dedicates time to building his mental resilience. Through techniques like visualization, meditation, and positive affirmations, he’s able to construct an unshakable belief in himself that fuels his performances in the cage.

One of McGregor’s secret weapons is his ability to vividly imagine his successes before they even occur. By visualizing himself winning fights and achieving his goals, he mentally prepares for those moments, creating a sense of familiarity and confidence when they eventually come to pass. As the Notorious One himself once said,

“When you visualize correctly, everything falls into place.”

McGregor’s unwavering self-belief and penchant for positive thinking have become the stuff of legend. He’s a firm believer in the law of attraction—the idea that focusing on positive outcomes will bring them into your life. This optimistic mindset not only helps McGregor maintain his confidence but also keeps him motivated and hungry for success.

In the unpredictable world of combat sports, setbacks are inevitable. McGregor’s mental toughness has allowed him to bounce back from losses, injuries, and other challenges with determination and resilience. Instead of dwelling on past failures, he learns from them and uses them as fuel for future victories.

McGregor’s mental acuity extends beyond his own preparation—he’s also a wizard at getting inside his opponents’ heads. His sharp wit and brash trash talk can rattle even the most seasoned fighters, giving him a psychological edge before they even step into the cage.


The Making of a Modern-Day Warrior: Skill Development and Versatility in Conor McGregor’s Arsenal


A Mixed Martial Arts Maestro


In the ever-evolving landscape of combat sports, the ability to adapt and grow is crucial. Conor McGregor’s emphasis on skill development and versatility has been instrumental in his rise to fame, turning him into a force to be reckoned with in the world of mixed martial arts (MMA).

Before becoming an MMA superstar, McGregor first sharpened his skills in the boxing ring. With a strong foundation in striking, he quickly made a name for himself with his powerful left hand and pinpoint accuracy. However, McGregor knew that to excel in MMA, he needed to be more than a one-trick pony.

To expand his skillset, McGregor immersed himself in a variety of disciplines, including Brazilian jiu-jitsu, wrestling, and kickboxing. By honing his grappling and submission techniques, he added depth to his striking prowess, becoming a more well-rounded and unpredictable fighter.

There was a time when Conor McGregor was reluctant to fully embrace grappling as part of his skillset. His unwavering belief in his striking ability led him to overlook the importance of ground game proficiency. It wasn’t until he experienced a humbling defeat that McGregor realized the necessity of grappling to become a well-rounded fighter. This took place on June 28, 2008, at the Cage of Truth 3 event in Dublin, Ireland, where McGregor faced Artemij Sitenkov, a skilled grappler. Within the first round, Sitenkov took McGregor down and secured a kneebar submission, leading to a defeat for the future UFC champion. This loss made it evident to McGregor that he needed to work on his grappling to become a more well-rounded fighter, prompting him to focus on this aspect of his training.


conor mcgregor kicking technique
Conor McGregor kicking technique.

The beauty of McGregor’s versatility lies in his ability to switch between styles seamlessly, keeping his opponents on their toes and capitalizing on any weaknesses he identifies. In MMA, where every fight presents a new challenge, adaptability can often mean the difference between victory and defeat.


A Touch of Unpredictability


In addition to mastering traditional martial arts, McGregor’s pursuit of versatility has led him to explore unconventional methods and techniques. From the unorthodox movement training inspired by Ido Portal to the incorporation of capoeira and taekwondo elements, he has never been afraid to push boundaries and think outside the box.

This penchant for experimentation has resulted in a unique fighting style that’s difficult for opponents to prepare for, giving McGregor an edge in both the striking and grappling aspects of the sport.

McGregor’s dedication to skill development and versatility has not only transformed him into a formidable fighter but has also influenced the wider world of MMA. His success has underscored the importance of being a well-rounded martial artist, inspiring the next generation of fighters to diversify their skillsets and explore new approaches to training.


The Yin and Yang of Success: Balancing Hard Work and Recovery in Conor McGregor’s Regimen



In the high-stakes world of combat sports, the relentless pursuit of greatness can sometimes take a toll on even the most dedicated athletes. For Conor McGregor, finding the perfect balance between hard work and recovery has been crucial in maintaining peak performance and longevity in his career.

McGregor is no stranger to pushing his body to the extreme. From grueling training sessions that test his strength, stamina, and skill, to intense sparring matches that simulate the challenges of real fights, his work ethic is nothing short of legendary. However, the Notorious One also understands the importance of listening to his body and allowing it the necessary time to heal and recover.

Rest and recovery are essential components of any athlete’s journey, and McGregor is no exception. He recognizes that the body needs time to repair itself and adapt to the stress of training. By incorporating adequate rest periods and recovery techniques, he ensures that he’s always performing at his best when it matters most.


Some of McGregor’s recovery strategies include:


  • Sleep: Prioritizing quality sleep is essential for muscle repair, cognitive function, and overall well-being. McGregor ensures he gets enough rest each night to keep his body and mind in top shape.
  • Nutrition: Proper nutrition plays a vital role in recovery. McGregor works closely with a nutritionist to create a balanced diet plan that supports his intense training regimen and helps his body recover faster.
  • Active recovery: On his rest days, McGregor engages in light activities like stretching, yoga, or swimming, which promote blood flow and help speed up the recovery process without putting too much strain on his body.
  • Massage and physiotherapy: To prevent injuries and alleviate soreness, McGregor incorporates regular massages and physiotherapy sessions into his routine, focusing on maintaining flexibility and addressing any issues before they become major problems.
  • Mental recovery: It’s not just the body that needs rest; the mind also plays a crucial role in an athlete’s success. McGregor takes time to unwind and relax, allowing his mind to recharge and stay sharp for the challenges ahead.

The key to McGregor’s long-lasting success lies in his ability to strike a balance between pushing his limits and giving his body the rest it needs. By respecting the importance of recovery and incorporating it into his training regimen, he continues to defy the odds and maintain his status as one of the most dominant fighters in the world.


Flexing the Muscles: The Role of Strength Training in MMA and Conor McGregor’s Success


Strength training plays a pivotal role in the world of mixed martial arts (MMA), providing fighters with the power, stability, and resilience needed to excel in the cage. For athletes like Conor McGregor, a well-rounded strength training program is an essential component of their overall training regimen, ensuring they’re physically prepared for the demands of the sport.

While strength training undoubtedly helps fighters pack a more powerful punch, its benefits extend far beyond brute force. Here are some key ways strength training contributes to a fighter’s success in MMA:

  • Improved athletic performance: A well-rounded strength training program can enhance a fighter’s speed, agility, and explosiveness, all of which are critical factors in striking, grappling, and evading opponents.
  • Injury prevention: By targeting specific muscle groups and improving overall muscle balance, strength training can help to reduce the risk of injury and ensure that fighters are better equipped to withstand the rigors of both training and competition.
  • Enhanced endurance: Strength training can help to improve a fighter’s muscular endurance, allowing them to maintain their power and performance levels throughout the course of a fight.
  • Better grappling and clinch work: A strong grip and powerful upper body can make all the difference when it comes to securing takedowns, controlling opponents in the clinch, and executing submissions.
  • Improved balance and stability: A solid strength training routine can enhance a fighter’s balance and core stability, making it more difficult for opponents to knock them off their feet or gain control in grappling exchanges.


McGregor’s Strength Secrets


Conor McGregor’s approach to strength training is rooted in variety and specificity. He combines traditional exercises like squats, deadlifts, and bench presses with more functional movements such as kettlebell swings, sled pushes, and battle ropes to target different muscle groups and develop well-rounded strength.

In addition to lifting weights, McGregor places a strong emphasis on bodyweight exercises like pull-ups, push-ups, and dips, as well as incorporating plyometrics to develop explosive power. This multifaceted approach allows him to build a solid foundation of strength while remaining agile and versatile in the cage.

Conor McGregor highlighted the muscle-up as a key benchmark for measuring one’s overall fitness and strength. The former UFC champion emphasized that this demanding calisthenics exercise requires not only upper body strength, but also a high level of coordination, balance, and body control.


Conor McGregor Core Workout
Conor McGregor Core Workout.

In MMA, strength training is just one piece of the puzzle. To truly excel, fighters like Conor McGregor must also focus on developing their skills in striking, grappling, and conditioning. By integrating strength training into a comprehensive training regimen, athletes can maximize their potential and become forces to be reckoned with in the world of combat sports.


The Notorious Powerhouse: An Overview of Conor McGregor’s Strength Training Routine


A Glimpse into McGregor’s Strength Sanctuary


Conor McGregor’s relentless pursuit of greatness has led him to develop a strength training routine that sets him apart from the competition. With a focus on functionality, power, and adaptability, McGregor’s approach to strength training has been a key component in his rise to the top of the MMA world.

McGregor’s strength training routine strikes a balance between traditional weightlifting exercises and functional movements designed to enhance his performance in the cage. Here’s a glimpse into some of the key elements of his regimen:

  • Compound lifts: McGregor incorporates classic compound exercises such as squats, deadlifts, and bench presses into his strength training routine. These exercises help to build overall strength, power, and muscle mass, providing a solid foundation for his fighting skills.
  • Bodyweight exercises: As a firm believer in the power of bodyweight training, McGregor frequently includes exercises like pull-ups, push-ups, dips, and inverted rows in his program. These movements help to develop functional strength and stability that translate directly to his in-cage performance.
  • Functional movements: To ensure his strength training is tailored to the demands of MMA, McGregor incorporates functional exercises like kettlebell swings, sled pushes, and battle ropes. These movements engage multiple muscle groups simultaneously and mimic the explosive, multi-directional movements required in a fight.
  • Plyometrics: McGregor’s routine also includes plyometric exercises, such as box jumps and medicine ball throws, which help to develop his explosive power and agility. These exercises are particularly important for improving his striking and takedown abilities.
  • Core work: A strong core is crucial for maintaining balance, generating power, and resisting submissions. McGregor focuses on exercises like planks, Russian twists, and hanging leg raises to build a rock-solid core that can withstand the rigors of MMA competition.
  • Grip strength: In a sport where grappling and clinch work are essential, McGregor dedicates time to improving his grip strength through exercises like farmer’s walks, pull-ups with various grips, and wrist rollers.


One of the keys to McGregor’s success in strength training is his willingness to adapt and evolve. He consistently reevaluates his routine and incorporates new exercises or techniques to keep his body guessing and ensure he’s always making progress.

By blending traditional strength training exercises with functional movements tailored to the demands of MMA, Conor McGregor has developed a powerful and adaptable strength training routine that has propelled him to the pinnacle of the sport.


The Building Blocks of a Champion: Specific Exercises and Their Benefits in Conor McGregor’s Training Regimen


Conor McGregor’s strength training routine combines a mix of traditional and functional exercises that work together to forge a formidable fighter. Let’s take a closer look at some of these key exercises and their benefits:


Deadlifts are one of the most effective compound exercises for building overall strength and power. They target multiple muscle groups, including the hamstrings, glutes, lower back, and core, which are crucial for generating force in both striking and grappling. The deadlift also helps to improve grip strength, an essential skill for controlling opponents in the clinch and executing submissions.


Squats are another vital compound movement in McGregor’s strength training routine. This exercise primarily targets the quadriceps, hamstrings, and glutes, while also engaging the lower back and core. Squats help to develop lower body strength and explosiveness, which are vital for powerful strikes, takedowns, and maintaining balance during grappling exchanges.

Bench Press

The bench press is a classic upper body strength exercise that focuses on the chest, shoulders, and triceps. For McGregor, incorporating the bench press into his strength training program helps to build punching power and upper body strength, which are essential for effective striking and controlling opponents in the clinch.


Pull-ups are an excellent bodyweight exercise for developing upper body and grip strength. They primarily target the muscles of the back, shoulders, and biceps, with the added benefit of engaging the core. Pull-ups are particularly important for McGregor’s grappling and clinch game, as they help to build the strength needed to control opponents and execute submissions.

Core Exercises

A strong core is a critical component of any fighter’s arsenal, and McGregor places significant emphasis on core training in his strength routine. Core exercises like planks, Russian twists, and hanging leg raises help to develop stability, balance, and rotational power. A robust core is essential for generating striking power, maintaining balance during grappling exchanges, and resisting submissions.


The Heart of a Champion: Cardiovascular Conditioning in Conor McGregor’s Training Regimen


Cardiovascular Conditioning

In addition to his focus on strength training, Conor McGregor recognizes the crucial role that cardiovascular conditioning plays in his success as a mixed martial artist. A strong cardiovascular system is essential for maintaining endurance, speed, and agility throughout the course of a fight. Here are some key components of McGregor’s cardiovascular conditioning program:



Running is a staple in McGregor’s cardio routine, as it helps to build aerobic endurance and leg strength. Incorporating various types of running, such as long-distance runs for building stamina and sprint intervals for developing explosiveness, allows him to maintain a well-rounded cardiovascular foundation. Running also aids in weight management and mental fortitude, both of which are crucial aspects of a fighter’s preparation.



Cycling is another effective way for McGregor to improve his cardiovascular conditioning while reducing the impact on his joints. This low-impact exercise helps to build leg strength, muscular endurance, and aerobic capacity. Cycling also provides an opportunity for active recovery, as it can be performed at a lower intensity on rest days to promote blood flow and overall cardiovascular health.


Conor Mcgregor Cycling Workout
Conor Mcgregor Cycling Workout.


In 2016, Conor McGregor took his training to new heights by embarking on a demanding cycling session in the Nevada desert alongside his strength and conditioning coach, Dr. Julian Dalby. The sweltering heat and arid conditions of the desert presented a unique challenge for McGregor, as he pushed his physical and mental boundaries in preparation for his upcoming fights. Dr. Dalby, an accomplished athlete himself, provided invaluable guidance and expertise during these grueling sessions.



Swimming is an excellent form of cardiovascular conditioning that engages multiple muscle groups simultaneously. For McGregor, swimming offers a full-body workout while placing minimal stress on his joints. The water resistance helps to build muscular endurance and power, and the focus on breath control during swimming translates well to the demands of maintaining composure and stamina in the cage.


High-Intensity Interval Training (HIIT)

McGregor incorporates high-intensity interval training (HIIT) into his cardio regimen to build both aerobic and anaerobic endurance. HIIT involves short, intense bursts of activity followed by brief periods of rest or lower-intensity exercise. This type of training is particularly beneficial for MMA fighters, as it mimics the bursts of explosive action and brief moments of recovery experienced during a fight. HIIT can be performed using various exercises, such as sprints, plyometrics, or bodyweight movements, allowing McGregor to continually challenge his cardiovascular system and push his limits.


Striking Training


As one of the most iconic strikers in MMA, Conor McGregor’s boxing skills have played a significant role in his success in the cage. His lethal left hand, quick reflexes, and razor-sharp footwork can be attributed to the countless hours spent honing his boxing techniques. Let’s delve into the intricacies of McGregor’s boxing training:


Overview of McGregor’s Boxing Training

McGregor’s boxing training consists of a combination of technical drills, sparring sessions, and conditioning exercises aimed at refining his striking abilities. Under the guidance of his striking coach, Owen Roddy, McGregor has developed a distinctive boxing style that blends traditional techniques with his own unique flair.


McGregor Technical Drills


As a creative and innovative fighter, McGregor likes to keep his training fresh by incorporating unique elements into his drills. Here are a few examples:

  • Touch-Butt Drill: One of the more unconventional technical drills that McGregor practices is the “touch-butt” drill. This drill is performed with a training partner and involves lightly touching the partner’s head or body while maintaining constant movement and evading their touches. The primary goal is to improve reaction time, spatial awareness, and defensive capabilities. This drill helps McGregor to develop his quick reflexes and elusiveness, making it harder for opponents to land clean shots on him.
  • Mirror Drill: McGregor practices the mirror drill to sharpen his footwork and head movement. In this drill, two training partners stand facing each other and attempt to mirror each other’s movements as closely as possible. This helps to develop their ability to read their opponent’s body language and anticipate their next move. By improving his ability to recognize patterns and react accordingly, McGregor gains an edge in the striking exchanges during a fight.
  • Flow Sparring: Instead of traditional sparring, McGregor sometimes engages in “flow sparring” sessions with his training partners. Flow sparring emphasizes fluidity, technique, and creativity over power and aggression. The goal is to experiment with new striking combinations and defensive maneuvers without the risk of injury. This encourages McGregor to explore new angles and techniques, ultimately making him a more versatile and unpredictable fighter.
  • The 30-Second Power Drill: McGregor incorporates a high-intensity power drill into his training to improve his striking speed and power. In this drill, he throws as many power shots as possible for 30 seconds, focusing on maintaining proper technique and generating maximum force. This helps to build explosive power in his strikes and also improves his muscular endurance for sustained output during a fight.




Conor McGregor’s sparring sessions are a critical component of his training regimen, allowing him to put his striking skills to the test against live opponents. Here are some interesting facts about McGregor’s sparring:


  • Sparring with Different Partners: McGregor believes in the importance of sparring with different partners, each of whom presents unique challenges and opportunities for growth. By sparring with a variety of partners, from different weight classes and fighting styles, McGregor is better able to adapt to different scenarios he may face in the cage.
  • Tailored Sparring Partners: To prepare for specific fights, McGregor seeks out sparring partners who can mimic his upcoming opponent’s fighting style. This allows him to prepare for their strengths and weaknesses and develop a game plan for success. For example, in preparation for his fight against Floyd Mayweather, McGregor brought in several professional boxers to help him adjust to the rules and nuances of boxing.
  • High-Stakes Sparring: McGregor’s sparring sessions are often high-stakes affairs, with bragging rights and reputations on the line. In some cases, he’s been known to bet money on the outcome of sparring matches, adding an extra level of intensity to the sessions. This competitive mindset helps to push McGregor to continually improve his striking skills and stay on top of his game.
  • Balancing Intensity and Safety: While McGregor is known for his aggressive fighting style, he recognizes the importance of safety during sparring sessions. To balance the intensity of the sessions with safety, McGregor and his team enforce strict rules and guidelines, including the use of protective gear, controlled intensity, and clear communication between sparring partners.
  • Innovative Sparring Methods: McGregor is not afraid to experiment with new and innovative sparring methods to keep his training fresh and challenging. For example, he’s incorporated virtual reality technology into his sparring sessions, which allows him to practice against virtual opponents in a simulated environment. This type of training helps to improve his reaction time and visual awareness, ultimately making him a more effective striker in the cage.


Conor McGregor’s Conditioning Training


Conor McGregor’s conditioning is a crucial aspect of his training regimen, allowing him to maintain the power and speed necessary to deliver knockout punches throughout an entire fight. Here are some interesting facts about McGregor’s boxing conditioning:

  • Emphasis on Explosive Power: McGregor’s boxing conditioning heavily emphasizes explosive power, with a focus on exercises like plyometrics and explosive lifts. These types of exercises help to develop fast-twitch muscle fibers, which are essential for generating maximum force in his punches.
  • Incorporating Resistance Bands: In addition to traditional weightlifting exercises, McGregor also incorporates resistance band training into his conditioning routine. These bands help to add resistance to his punches, improving his power output and developing his punching speed.
  • Running in the Sand: McGregor is known to incorporate sand running into his conditioning routine. Running on the soft, unstable surface of sand helps to develop his balance, leg strength, and endurance. It also helps to reduce the impact on his joints, making it a lower-risk alternative to running on hard surfaces.
  • High-Altitude Training: To improve his cardiovascular endurance and simulate the oxygen deprivation he may experience during a fight, McGregor also incorporates high-altitude training into his boxing conditioning. This type of training involves working out in an environment with lower oxygen levels, forcing his body to work harder to maintain its energy levels.
  • Swimming for Recovery: McGregor also utilizes swimming as a form of active recovery during his boxing conditioning. Swimming is a low-impact exercise that helps to improve his cardiovascular fitness while reducing the impact on his joints. It also helps to promote blood flow and speed up recovery times between training sessions.


Key Techniques and Drills


  • McGregor’s Jab: McGregor’s jab is so precise that he can hit a golf ball off a tee from over 10 yards away using only his left hand. This incredible feat demonstrates the accuracy and control that he has developed in his jab.
  • McGregor’s Cross: To perfect his left cross, McGregor has been known to hit the heavy bag while wearing weighted clothing, including a 40-pound vest. This added resistance helps to develop his power and endurance, making his left cross even more devastating.
  • Combinations: McGregor’s combination drills can include the use of visual aids, such as numbered targets or letters on the pads, to improve his reaction time and decision-making abilities. He also sometimes practices combinations blindfolded, emphasizing the importance of muscle memory and developing his ability to react without relying solely on visual cues.
  • Footwork: McGregor’s footwork drills can include running backwards on a treadmill, walking on a slackline, and even using a pogo stick. These unconventional exercises help to develop his balance, coordination, and agility, making him a more elusive and unpredictable striker.
  • Head Movement: McGregor’s head movement drills have included dodging tennis balls fired at him at high speeds, playing catch with a partner while wearing boxing gloves, and using a reaction ball to improve his reflexes. These unique exercises help to improve his defensive capabilities and make him a more effective counter-striker.


Grappling Training


Brazilian Jiu-Jitsu

Conor McGregor’s training regimen includes Brazilian Jiu-Jitsu (BJJ), a martial art that focuses on grappling and ground fighting. McGregor has trained extensively in BJJ under the guidance of renowned Brazilian coach John Kavanagh. One interesting fact about Conor McGregor’s BJJ training is that he has received his black belt in less than five years of training. McGregor began training in BJJ in 2008, and by 2012 he had earned his blue belt. He then earned his purple belt just a year later, and in 2015 he was awarded his black belt by his coach John Kavanagh. This is an incredibly fast progression in BJJ, as it typically takes years of dedicated training to earn a black belt.

In addition to his standard BJJ training, McGregor is known to incorporate a range of unconventional drills and techniques to improve his ground game. For example, he has been known to train with the use of a wooden dummy, which allows him to practice submissions and grappling techniques without a partner. McGregor’s commitment to BJJ has been crucial to his success in the UFC, as he has utilized his ground skills to finish opponents with submissions such as the rear-naked choke.



McGregor’s wrestling training includes a combination of freestyle wrestling and Greco-Roman wrestling techniques. He has trained with former Olympian Sergey Pikulskiy, who has helped him to develop his takedown defense and improve his ability to control opponents on the ground. In addition to standard wrestling drills and techniques, McGregor has also been known to use unique training methods to improve his wrestling skills. For example, he has trained with an Olympic medalist in shot put, using the throwing technique to improve his takedowns.

Conor McGregor’s unique approach to wrestling training was on display in his preparation for a fight against Chad Mendes, a former NCAA Division I wrestler. Alongside several accomplished wrestlers, McGregor trained with a group of unorthodox Dagestani wrestlers who use a style of wrestling called “sambo”. This training helped him to improve his takedown defense and control on the ground. In the fight against Mendes, McGregor was taken down repeatedly but quickly got back to his feet. Ultimately, he won the fight by TKO in the second round.



McGregor’s training in judo, a martial art that emphasizes throws and grappling techniques, has also played a role in his success as a fighter. He has trained with Olympic medalist and judo coach Jimmy Pedro, who has helped him to improve his balance, footwork, and ability to take opponents down to the ground. In addition to traditional judo techniques, McGregor has also incorporated unconventional training methods, such as practicing throws on a trampoline or against a wall, to improve his grappling skills. These unique training methods demonstrate McGregor’s willingness to experiment and think outside the box when it comes to his training, allowing him to develop a diverse and effective skillset in the octagon.

There are not many known stories about Conor McGregor’s judo training specifically, as he has primarily focused on striking and grappling arts such as boxing and Brazilian Jiu-Jitsu. However, McGregor has mentioned in interviews that he has trained in judo and has incorporated elements of the art into his fighting style.

One interesting fact is that McGregor was once invited to train with the Irish national judo team in 2015. During the session, McGregor reportedly impressed the team with his natural athleticism and ability to pick up judo techniques quickly. McGregor’s training in judo may have contributed to his development as a well-rounded martial artist, as it emphasizes throws, trips, and other techniques for controlling and taking down an opponent.


Mobility and Flexibility


Conor McGregor’s training regimen includes a focus on mobility and flexibility, which are crucial components of his overall conditioning as a mixed martial artist. Proper mobility and flexibility can help to prevent injuries, increase range of motion, and improve overall physical performance.

McGregor’s mobility and flexibility training often includes a variety of exercises, including dynamic stretching, static stretching, and yoga. Dynamic stretching involves moving through a range of motion while stretching, which can help to improve flexibility and range of motion while also preparing the body for physical activity. Static stretching involves holding a stretch in one position for an extended period, which can help to increase flexibility and reduce muscle tension.

In addition to these techniques, McGregor has also incorporated yoga into his training regimen. Yoga can help to improve flexibility, balance, and overall physical and mental well-being. McGregor has been known to practice yoga in both group classes and one-on-one sessions with a personal instructor.

McGregor has spoken in interviews about the benefits of yoga for his physical and mental health, and has even posted photos on social media of himself practicing yoga with his personal instructor.

One interesting anecdote about McGregor’s yoga training involves a session he had with Brazilian Jiu-Jitsu legend Rickson Gracie. Gracie, who is known for his commitment to yoga and meditation, reportedly led McGregor and a group of other fighters through a yoga session, emphasizing the importance of mental focus and relaxation. McGregor has spoken in interviews about the positive impact that this session had on him, noting that it helped him to stay calm and focused in high-pressure situations.

Conor McGregor’s training with movement coach Ido Portal is often credited with helping him to develop a more well-rounded approach to MMA training, and there are a few interesting stories and facts associated with this training.

One such story involves a video that was posted online in 2015, showing McGregor performing a series of unusual movement drills that were reportedly developed by Portal. The video quickly went viral, with many people expressing surprise and admiration for McGregor’s impressive physical abilities.

Another interesting fact about McGregor’s training with Ido Portal is that it often incorporates unconventional exercises and techniques. For example, McGregor has been known to practice a movement technique known as “animal flow,” which involves imitating the movements of animals such as gorillas and bears. This technique emphasizes developing strength and mobility through natural, functional movements.

In addition to animal flow, McGregor’s training with Ido Portal often includes a wide range of other movement exercises, such as crawling, rolling, and hand-balancing. These exercises are designed to improve overall mobility, balance, and coordination, and to help McGregor become a more adaptable and well-rounded fighter.


Nutrition and Recovery


McGregor’s dedication to his nutrition and recovery regimen is an essential component of his success in the Octagon. As one of the most well-known fighters in the world, he knows the importance of taking care of his body and fueling it with the proper nutrients to optimize performance.

One interesting fact about McGregor’s nutrition plan is that he follows a high-protein, low-carbohydrate diet. This approach is designed to help him maintain a lean physique and to optimize muscle growth and recovery. McGregor also emphasizes the importance of consuming plenty of healthy fats, such as those found in avocado and nuts, to support brain function and overall health.

McGregor is also known to consume a lot of vegetables.

For example, he reportedly consumes large amounts of kale, spinach, and other leafy greens to support his overall health and well-being. McGregor also regularly includes healthy fats in his diet, such as those found in nuts, seeds, and avocado.

In addition to his regular diet, McGregor also incorporates nutritional supplements into his routine. Some of the key supplements that he uses include creatine, which is known to promote muscle growth and improve athletic performance, and beta-alanine, which is used to improve endurance and delay fatigue.

One aspect of his nutrition plan that may be different from other athletes is his emphasis on hydration. McGregor has spoken about the importance of consuming large amounts of water throughout the day to stay hydrated and maintain optimal performance. He has also emphasized the role of coconut water in his diet, which is a natural source of electrolytes and can help to rehydrate the body after intense training sessions.

Additionally, McGregor has talked about his use of specific nutritional supplements, such as creatine and beta-alanine, which are commonly used by other athletes as well. However, the specific dosages and timing of these supplements may vary based on individual preferences and training needs.

In addition to his diet, McGregor places a significant emphasis on rest and recovery. He recognizes that proper recovery is essential for both physical and mental health, and he employs a variety of techniques to help him recover quickly and effectively.

One technique that McGregor uses is cryotherapy (also used by Cristiano Ronaldo), which involves exposing the body to extremely cold temperatures to reduce inflammation and promote healing. He also regularly receives massages to help release tension and promote muscle recovery.

What sets McGregor’s recovery routine apart from others in the industry is his use of unique and sometimes unusual techniques and tools. One such tool is the “hyperbaric oxygen chamber,” which McGregor has used to help reduce inflammation, improve circulation, and promote healing. Another interesting technique that McGregor uses is the massage gun, a handheld device that delivers targeted vibrations to the muscles to promote recovery and alleviate soreness. McGregor has also been known to take ice baths in streams and use infrared saunas to promote sweating and detoxification, which he believes can help with recovery and overall health. While these recovery methods may seem unusual or even bizarre, they are based on scientific principles and have been shown to be effective in promoting recovery and improving performance.


Training Camps and Fight Preparation


Conor McGregor’s approach to training camps and fight preparation is a crucial part of his success in the Octagon.

McGregor’s fight camps are carefully planned and structured to prepare him for his upcoming opponent. He often brings in specialized coaches and training partners to help him prepare for specific aspects of the fight, such as wrestling or jiu-jitsu. His camps typically last for several weeks and are incredibly intense, with multiple training sessions per day.

Sparring is a key component of McGregor’s fight preparation, allowing him to put his training into practice and sharpen his skills in a realistic environment. McGregor is known for his aggressive and high-volume sparring sessions, often sparring with multiple partners in a single session to simulate the unpredictability of a real fight.

In addition to physical preparation, McGregor places a strong emphasis on mental preparation and visualization. He is known to use visualization techniques to prepare for his fights, visualizing every aspect of the fight in his mind before stepping into the Octagon. McGregor has spoken about the importance of mental preparation, stating that “visualizing the victory is just as important as the physical preparation.”

One story involves his preparation for his fight against Nate Diaz at UFC 196. McGregor had originally been scheduled to fight lightweight champion Rafael dos Anjos, but when dos Anjos pulled out due to injury, Diaz stepped in as a late replacement.

Despite the short notice, McGregor remained confident and began training for the fight. However, he encountered a setback early in his camp when he suffered a foot injury that forced him to adjust his training. McGregor decided to incorporate underwater training into his regimen, using a specialized pool that allowed him to perform exercises and drills while submerged.

Another interesting story involves McGregor’s preparation for his rematch against Nate Diaz at UFC 202. McGregor had lost to Diaz in their first fight, and the rematch was highly anticipated. To prepare for the fight, McGregor brought in several high-level boxers to spar with, including former world champion Chris van Heerden.

Ultimately, McGregor’s preparation paid off, as he defeated Diaz by majority decision in a grueling five-round battle.


Conor McGregor’s Notable Training Camp Invitees By Fight


UFC 178 (vs. Dustin Poirier):

Gunnar Nelson (teammate and training partner)

Dillon Danis (BJJ coach)


UFC 194 (vs. Jose Aldo):

Ido Portal (movement coach)

Dillon Danis (BJJ coach)


UFC 202 (vs. Nate Diaz):

Chris Avila (sparring partner)

Artem Lobov (teammate and training partner)

Gunnar Nelson (teammate and training partner)

Ido Portal (movement coach)


UFC 205 (vs. Eddie Alvarez):

Dillon Danis (BJJ coach)

Owen Roddy (striking coach)

Sergei Pikulskii (wrestling coach)


Floyd Mayweather boxing match:

Paulie Malignaggi (sparring partner)

Michael Conlan (amateur boxer)

Tiernan Bradley (amateur boxer)

Vasyl Lomachenko (Ukrainian boxer)


UFC 229 (vs. Khabib Nurmagomedov):

Dillon Danis (BJJ coach)

Owen Roddy (striking coach)

Sergey Pikulskii (wrestling coach)

Gunnar Nelson (teammate and training partner)


Throughout his career, McGregor has employed a multifaceted approach to training, incorporating elements of strength and conditioning, striking, grappling, mobility and flexibility, nutrition, and recovery. He has worked with a diverse array of coaches and training partners, including renowned striking coach Owen Roddy, BJJ black belt Dillon Danis, and movement specialist Ido Portal.

Over time, McGregor’s training approach has evolved as he has faced different opponents and challenges. For example, in preparation for his fight against Floyd Mayweather Jr., McGregor incorporated elements of boxing into his training and sparred with accomplished boxers such as Paulie Malignaggi.

Aspiring MMA fighters can learn from McGregor’s emphasis on skill development and versatility, as well as his commitment to hard work and recovery. McGregor’s training approach has also demonstrated the importance of mental preparation and visualization, as well as the value of incorporating unconventional training methods and tools.

References for McGregor’s training approach include books such as “Win or Learn” by John Kavanagh, videos and documentaries such as “The Mac Life” and “Conor McGregor: Notorious,” and expert opinions and analyses from MMA trainers and analysts.

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