The UFC is dominated by the Dublin born, “Notorious” Conor McGregor. With a current record of 21 wins (18 by KO) and 3 losses he is arguably one of the fiercest fighters on the planet. Not only are his stats incredible, so is his determination and dedication to his training, and pushing himself beyond his physical limits. He didn’t get where he is today by chance, getting to the top takes hard work, perseverance and overcoming obstacles. Unfortunatley we don’t hold the key to all his secrets, but we do however know some of his training techniques which you can imitate to train like the UFC’s current Lightweight Champion.

The A-Z guide of Mcgregor’s Power training for you to try out.

All exercises sets and reps are listed below.


A)  Muscle Ups (stick to B and C if you cant perform this exercise)

B)  Weighted Pull Ups: 5 x 5

C)  Weighted Dips: 5 x 5                       

D)  Pistol Squats (single leg squats) (each leg)

E)  Narrow Push Ups: 3 x 10-15 

F)  Wide Push Ups: 3 x 10-15

G) O.5 km Incline Sprint: 3 times.

H) Jump Rope (skipping) (3 minutes x 3 sets)

I)   Lizard Walks: (30 seconds x 3 Sets) (see video below)

J)  Bear Crawls: (30 seconds X 3 sets)

K) O.H.P (Over Head Press): 5 x 5

L)  Close Grip Bench Press: 3 x 8

M)  Wide Grip Bench Press: 3 x 8

N) Medicine Ball Smack downs: 5 x 10

O) Squats: 5 x 5

P)  Deadllifts: 5 x 5

Q) Box Jumps: 4 x 10

R) Box Jumps (Lateral): 5 x 5

S) Rack Pulls: 5 x 5

T) Weighted Lunges 3 x 8 each leg

U) Hip Thrusts: 3 x 10 

V) Mountain Climbers (abs) Please do not climb an actual mountain…

W) Swimming (Works all stabilising muscles and reduces pressure on joints)

X) Weighted Farmer Runs

Y) Plank (1 minute x 3 sets)

Z) Boxing Pad Work (1 minute heavy punches x 5 sets)



Conor McGregor – Muscle ups.










Conor McGregor – incline run.


McGregor on the pads.


This workout is based on improving power, strength and muscular endurance, this is very demanding and tiring, please do not hesitate to message us at if you have any questions or queries.




Written by, Chris MacDonald

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