UFC king Conor McGregor says that everything related to mixed martial arts is about controlling yourself. Controlling your movements, your whole body, mind and breathing. He thinks that anything that doesn’t help you get more balanced is not that helpful. That’s precisely why he does yoga every day. What he does most often is practicing his handstand, doing planks and a tree pose along with a leg extension.
That doesn’t necessarily mean that he trains like this on a consistently. He doesn’t have a strict schedule. He just gets out of bed and does whatever warms him up first. He says he is self-taught and doesn’t abide to a schedule. He sometimes goes for a swim, then heads to the gym, does some jiu-jitsu circuits, jumps rope, does some ab exercises and hanging exercises.
He also doesn’t neglect exercises with free weights like the exotic barbell deadlift on a single led in order to build both balance and strength at the same time. However, none of that compares to what he deems as his most valuable asset – incredible self-confidence and a strong mindset.
Before Jose Aldo’s announcement that he would drop out of the fight for the title, Conor stated that the would enter the fight without fear and no form. In regards to his opponent he said he’s just another face with a new body.
He views his competing as an opportunity that would make history and as a reason to make his people proud. His coach and entire team have been with him since the beginning and he feels it’s his obligation to provide them the gold medal at every occasion.
We present you his exclusive training workout so you could reap the benefits like he does.
First, a warmup consisting of dynamic and static stretching.
Do each move for a minute:
Muay Thai Knees – Stand in a fighting stance. Drive your back leg knee upward as you push your hips forward. Repeat with your opposite leg.
Shoulder Rotations – Stand straight with your feet shoulder-width apart. Put your hand in the air and rotate your whole arms forward and backward.
Side Leg Swings – Place both hands against a wall at shoulder height. Now swing your leg outward to get a good stretch. Repeat with the other leg as well.
Hip Circles – Stand with your feet hip-width apart, with your hands on your hips. Push your hips forward and start doing circles in both directions.
Neck Bridge – Lie on your back with the feet standing flat on the floor and your knees bent at 90 degrees. Lift your heels and your back off the floor gently until your whole body is in the air. Your only parts touching the floor should be your toes and head. Hold the position for a second and relax.
Static stretching :
Hold each position for 30 seconds:
Back Roll – Sit on the floor with your legs slightly bent in front of you. Tuck your chin, round your back and roll back until you are in inverted position and your toes touch the floor.
Sit Through Abdominal Stretch – Lie on your stomach in a push up position with your palms in line with your shoulders. Breathe in, and push your upper body up, like when you do a push up, but your legs and groin should be flat on the floor and your lower back should be arched.
Sit-Back Shoulder Stretch – Start by kneeling on your knees. Sit back on your your feet. Stretch your arms and your body forward as far as you can. Your face should be looking towards the floor and almost touch it.
Lying Leg Stretch – Lie flat on your back with one knee bent at a 90-degree angle. Pull your knee toward your chest to flex your knee, hip and hamstring.
Seated Butterfly – Sit on the floor with the soles of both feet together. Hold your feet and gently push down on your knees with your elbows to stretch your groin.
The workout itself has 3 parts, from 1A to 1D which are performed in a circuit, after which you do the grappling and the heavy bag.
The Conor McGregor Routine
Muscle-Ups – 5 sets x 1 minute (as many reps as you can do in a minute)
Push-ups – 5 sets x 1 minute (as many reps as you can do in a minute)
Pull Ups – 5 sets x 1 minute (as many reps as you can do in a minute)
Bodyweight squats – 5 sets x 1 minute (as many reps as you can do in a minute)
Heavy Bag – 1 set x as many reps as possible within 20-30 minutes
Grappling – 1 set x as many reps as possible within 20-30 minutes