{"id":9515,"date":"2018-10-07T12:42:16","date_gmt":"2018-10-07T12:42:16","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=9515"},"modified":"2018-10-11T15:13:37","modified_gmt":"2018-10-11T15:13:37","slug":"conor-mcgregor-workout","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/07\/conor-mcgregor-workout\/","title":{"rendered":"Conor McGregor Workout (Gain the Competitive Edge)"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>Love him, or hate him, Conor McGregor is a great fighter and his a physique to match his athletic-ability. Not everyone wants to be an MMA fighter however, it&#8217;s lots of hard work, dedication and pain, and your body will not thank you for all the injuries you&#8217;ll inevitably accumulate.\u00a0 You may wish to look like a fighter though&#8230;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9521\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/07\/conor-mcgregor-workout\/conorlegs\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?fit=961%2C1200&amp;ssl=1\" data-orig-size=\"961,1200\" data-comments-opened=\"1\" data-image-title=\"ConorLegs\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?fit=820%2C1024&amp;ssl=1\" class=\"alignnone size-full wp-image-9521\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=961%2C1200&#038;ssl=1\" alt=\"ConorLegs\" width=\"961\" height=\"1200\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color:#ff0000;\"><strong>Workout at Your Own Risk &#8211; Consult Your Doctor before undertaking a new regime<\/strong><\/span><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<hr \/>\n<h2>Workout to Look Like\u00a0Conor McGregor<\/h2>\n<hr \/>\n<hr \/>\n<ul>\n<li>\n<h3>Strong Deltoids (Shoulder Muscles)<\/h3>\n<\/li>\n<\/ul>\n<p>Before looking to &#8216;shape &amp; tone&#8217; your shoulder muscles, you&#8217;ll first need to increase the amount of lean muscle on your shoulders.<\/p>\n<p><strong>Seated Dumbbell Shoulder Press<\/strong><\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9517\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/07\/conor-mcgregor-workout\/shoulderpress\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/shoulderpress.gif?fit=400%2C225&amp;ssl=1\" data-orig-size=\"400,225\" data-comments-opened=\"1\" data-image-title=\"shoulderpress\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/shoulderpress.gif?fit=400%2C225&amp;ssl=1\" class=\"alignnone size-full wp-image-9517\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/shoulderpress.gif?resize=400%2C225&#038;ssl=1\" alt=\"shoulder press gif\" width=\"400\" height=\"225\" \/><\/p>\n<p><a href=\"https:\/\/www.muscleandstrength.com\/\" target=\"_blank\" rel=\"noopener\">Image Source<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Isometric Exercises<\/strong><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/jogkD5FMTZk?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=38&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Rear Delt-Flys<\/strong><\/p>\n<p>This one is also good for your posture<\/p>\n<p>or do these modified-rows to hit your rear-shoulder muscles<\/p>\n<p>&nbsp;<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/3eOFjmSM9s8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=147&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<hr \/>\n<hr \/>\n<ul>\n<li>\n<h3><strong>V Shaped Upper Body<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>To obtain the classic bodybuilder V shape, a strict diet is always going to be a key element.<\/p>\n<p>Exercises that build your deltoids (above) and lats (latissimus dorsi) will also be crucial.<\/p>\n<figure id=\"attachment_9516\" aria-describedby=\"caption-attachment-9516\" style=\"width: 250px\" class=\"wp-caption alignnone\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"9516\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/07\/conor-mcgregor-workout\/lats\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/lats.png?fit=250%2C231&amp;ssl=1\" data-orig-size=\"250,231\" data-comments-opened=\"1\" data-image-title=\"lats\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Lats AKA Latissmus Dorsi Muscle in the Back &amp;#8211; https:\/\/en.wikipedia.org\/wiki\/Latissimus_dorsi_muscle&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/lats.png?fit=250%2C231&amp;ssl=1\" class=\"alignnone size-full wp-image-9516\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/lats.png?resize=250%2C231&#038;ssl=1\" alt=\"latissmus dorsi\" width=\"250\" height=\"231\" \/><figcaption id=\"caption-attachment-9516\" class=\"wp-caption-text\">Lats AKA Latissmus Dorsi Muscle in the Back &#8211; <a href=\"https:\/\/en.wikipedia.org\/wiki\/Latissimus_dorsi_muscle\" rel=\"nofollow\">https:\/\/en.wikipedia.org\/wiki\/Latissimus_dorsi_muscle<\/a><\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>Wide Grip Pull Ups<\/strong><\/p>\n<p>Also great for core strength<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/jNr8gTfVbQU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=47&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<hr \/>\n<ul>\n<li>\n<h3><strong>Tear Drop Quads<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Front Squats<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/VfBOBhwXbro?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=136&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<hr \/>\n<h2><\/h2>\n<h2><\/h2>\n<h2>Conor Workout Plan<\/h2>\n<p><span style=\"text-decoration:underline;\"><strong>Day 1<\/strong><\/span><\/p>\n<p>Warm up on foam roller + 5 minutes skipping<\/p>\n<p>Wide Grip Pull Ups &#8211; 3 sets of 8-12 reps<\/p>\n<p>Eccentric Chin ups &#8211; 2 sets of 8 reps<\/p>\n<p>1 Arm Row &#8211; 2 sets of 10 reps<\/p>\n<p>Rear Delt Flys &#8211; 1 set of 12 reps<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Day 2<\/strong><\/p>\n<p>Warm up<\/p>\n<p>Seated Shoulder Press 3 x 8-12 reps<\/p>\n<p>Military Press 2 x 10 reps<\/p>\n<p>Isometric Bridge Exercise:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/g9I3CdJ6Hr0?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\"><strong>Day 3<\/strong><\/span><\/p>\n<p>Warm Up<\/p>\n<p>Front Squats 3 x 10 reps<\/p>\n<p>Box Jumps 3 x 6 reps<\/p>\n<p>Ball Hamstring Curls<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Kk8dpH4ZPos?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><span style=\"text-decoration:underline;\"><strong>Day 4<\/strong><\/span><\/p>\n<p>Warm Up<\/p>\n<p>Bench Press 3 x 8-12 reps<\/p>\n<p>Clap Press ups 3 x 8 reps<\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<hr \/>\n<h2><\/h2>\n<h2>Workout Move Like Conor McGregor<\/h2>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Core &amp; Balance<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Single leg deadlifts<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ViVhUZGk6i4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=116&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Single Leg Squats<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/9_Ca2YRRdtE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>Lots of stretching:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/VNrJLYclCYQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=133&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>&amp; More Balance Exercises<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/cNOmkW0BU7k?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=262&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/MZq9-k1_-_I?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=304&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Love him, or hate him, Conor McGregor is a great fighter and his a physique to match his athletic-ability. Not everyone wants to be an MMA fighter however, it&#8217;s lots of hard work, dedication and pain, and your body will not thank you for all the injuries you&#8217;ll inevitably accumulate.\u00a0 You may wish to [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189,12504,1],"tags":[792068,60126711,4602472,34941026,23199,642326533],"class_list":["post-9515","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","category-uncategorized","tag-conor","tag-conor-mcgregor","tag-khabib","tag-mma-2","tag-ufc","tag-ufc-229"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Conor McGregor Workout (Gain the Competitive Edge) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/07\/conor-mcgregor-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Conor McGregor Workout (Gain the Competitive Edge) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"&nbsp; Love him, or hate him, Conor McGregor is a great fighter and his a physique to match his athletic-ability. Not everyone wants to be an MMA fighter however, it&#8217;s lots of hard work, dedication and pain, and your body will not thank you for all the injuries you&#8217;ll inevitably accumulate.\u00a0 You may wish to [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/07\/conor-mcgregor-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-10-07T12:42:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-10-11T15:13:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Conor McGregor Workout (Gain the Competitive Edge) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2018\/10\/07\/conor-mcgregor-workout\/","og_locale":"en_GB","og_type":"article","og_title":"Conor McGregor Workout (Gain the Competitive Edge) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"&nbsp; Love him, or hate him, Conor McGregor is a great fighter and his a physique to match his athletic-ability. 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DIAZ","author":"Dave","date":"March 3, 2016","format":false,"excerpt":"Interesting match up. Firstly - Conor has fought at 145 for the last couple of years - since he has been in the UFC. He was the 145 and 155 champ whilst fighting in CageWarriors, so the fact that he was scheduled to jump up to 155 after beating Aldo,\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/ufc196.jpg?fit=636%2C382&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/ufc196.jpg?fit=636%2C382&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/03\/ufc196.jpg?fit=636%2C382&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":7415,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/08\/04\/conor-mcgregor-punching-power\/","url_meta":{"origin":9515,"position":3},"title":"Conor McGregor Punching Power","author":"Dave","date":"August 4, 2017","format":false,"excerpt":"Relax to Hit Harder A concept that's been about since Bruce Lee - relax to increase punching power. 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