On July 11, the MMA world witnessed the most anticipated McGregor vs. Holloway rematch at UFC 329, where Irish MMA artist Conor McGregor lost to Max Holloway in just 69 seconds. 

However, on that day, McGregor not only lost the match but also suffered an injury to his right knee, including a torn ACL and meniscus. Despite the injury, the former division champion was back to training just two weeks after the fight. 

On July 30, he posted a video on his Instagram in which he trained his legs on a rowing machine.

“Where there’s a will, there’s a way. Where there’s a way, there are a billion ways. ⚡️ Don’t get stuck on one plan. Grind until you find the angle that works for you,” stated the caption of the Instagram post.

This isn’t the first time McGregor has been seen training his leg after the injury. On July 24, he posted another video on his social media, showing him doing leg extensions on a leg extension machine. 

In fact, the fighter had announced leg surgery following the injury. On July 13, McGregor shared a post captioned, “Surgery. Prehab. Return to martial arts practice. Go again. Final fight of the contract. Please, God!”

McGregor was not only training his leg but also returning to the cage for practice. On July 29, “The Notorious" dropped footage on his Instagram, captioning it, “Thank your lucky stars ✨.”

In the video, he was doing sparring, which includes:

• Pad work
• Punching drill

This is nothing new for the Irish fighter; he always indulges in intense training, whether it was his return to the Octagon after 5 years or his return to practice after a leg injury.

Conor McGregor’s camp workout

McGregor returned to the cage in 2026 after his last fight in 2021. For his comeback, he was seen training hard at the camp. 

According to ROUTINES, he was trained at SBG Ireland under the guidance of coach John Kavanagh. At the camp, he trains for 6 days, divided into two sessions. 

His training includes a variety of exercises and movements, such as:

Morning session (MMA fundamentals)

• Monday - Padwork or Boxing
• Tuesday - Takedown defense or Wrestling 
• Wednesday - Grappling or BJJ
• Thursday - Clinch work or Muay Thai practice
• Friday - Full MMA sparring
• Saturday -  Technique review or Drilling
• Sunday - Rest day

Afternoon/Evening session (Cardio and strength building)

• Monday - Strength and conditioning 
• Tuesday - Footwork drill and Heavy bag drill
• Wednesday - Mobility practice and Active recovery
• Thursday - HIIT and Bodyweight circuits
• Friday - Conditioning circuits
• Saturday - Light swim or Rest
• Sunday - Rest day

This approach of engaging in intense training and always showing up for training is the real secret behind McGregor's high energy and fit physique, even at 38.

How many times do you train in a week? Tell us in the comments section.

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Written by

Supradeep Dutta

Edited by

Zaid Quraishi