The past year has been a rough one for Conor McGregor, the most famous MMA fighter on the planet. The pandemic, a scheduling spat with UFC head Dana White, and an early “retirement” all contributed to that. But the biggest speed bump came in January at UFC 257, when Dustin Poirier—a fighter McGregor had previously dispatched with a knockout in 2014—defeated him in a stunning upset. On Saturday, July 10 at UFC 264, McGregor will face Poirier for the third time. It’s his chance to set the record straight—and he’s not sweating it.
“I don’t focus on my opponent,” McGregor tells Men’s Journal. “I focus on myself.”
That doesn’t mean it’ll be an easy fight. Poirier is No. 1 in the UFC lightweight rankings (McGregor is fifth) and No. 6 in the men’s pound-for-pound rankings. On top of that, Poirier has been on a roll, winning six of his last seven fights, while McGregor’s lost three of his last seven.
We meant what we said: Despite the odds, none of this has ruffled McGregor. He’s famously confident (and not afraid to talk trash), but that confidence has to come from somewhere. Take a peek inside his camp, however, and it’s clear his brash attitude comes from intense, focused training.
The training McGregor utilizes today was actually born out of an earlier career crisis—his loss to Nate Diaz in 2016. By the end of the two-round fight, he was exhausted. After that defeat, McGregor joined forces with Julian Darby, a medical doctor and exercise physiologist, and a team of experts to analyze his training and improve it. They came up with Fighter Aerobic/Anaerobic System of Training, or FAST, a holistic system that leverages performance data to help him train smarter and get more insight into his body.
Instead of simply plowing through endless rounds of sparring and conditioning workouts, McGregor and his team broke down the movements and fitness demands of MMA to determine what he needed to work on. Then, they used metrics like heart rate, running speed, movement tracking, and power output to see exactly how his body was performing—and how to take it to the next level.
It worked. For his next bout, McGregor faced Diaz again and beat him by decision.
“We’ve evolved a lot,” says Darby. “We’ve gathered a huge amount of data on Conor and built a very complete picture of him.”
Training camp revolves around two-a-day sessions, says Darby. McGregor will start out his day with a skills-focused session, which, for a multidisciplinary sport like MMA, is seriously wide ranging. One day could be devoted to Brazilian jiu jitsu, and the next could involve sparring, pad work, or hitting the heavy bag.
Opponent analysis also plays a big role in skills training. “We’ll analyze everything Dustin Poirier does,” Darby says, in order to find effective strategies for countering those moves. Fortunately, that’s something McGregor excels at. “Conor is a genius. Every time they throw a shot and make a move, he’s plotting that, he’s building a picture.”
The second half of the day is devoted to conditioning, and this is where the data analysis used in FAST really shines. Like the skills training, there’s lots of variety (sprint workouts, spinning on an exercise bike, or hitting the rowing machine) but by tracking McGregor’s heart rate, speed, and effort, Darby is able to see exactly how he’s performing.
The conditioning is divided into zones: green for endurance-focused work, yellow for high-intensity exercises, and red for extreme, everything-you’ve-got workouts. By alternating between these zones, McGregor can push himself to the limit one day and recover the next, all while steadily building up his fitness and endurance. No burnouts, no guesswork—just lots of hard work backed by hard numbers.
“We have real data we can use to compare his performance,” Darby says, “so we can make changes, implement them, and progress faster.”
The emphasis on data also helps McGregor learn about his body, so he knows what his limits feel like. That’s an invaluable asset to have in a fight. Through FAST, he’s learned how to pace himself and choose the right moves at the right time in order to have sustained energy through multiple rounds.
FAST training puts McGregor through the wringer, and that’s by design. MMA demands well-rounded athletes who bring a deep skillset into every fight. In training, McGregor and Darby work to keep those skills sharp.
“I love putting in the work, feeling like I’m getting better, more dangerous, more prepared every single day,” McGregor says. “It’s tough but rewarding.”
It’s also a program that anyone can try. FAST is available as a subscription-based app, and signing up gets you access to hundreds of workouts (the same ones that McGregor himself uses) and multi-week fitness programs. And because it’s designed to create a holistic athlete, it’s useful for just about anybody, beginners and experts alike.
“Even if you don’t do combat sports yourself,” says Darby, “it’s one of the most complete forms of training you can do.”
Will FAST training be enough for McGregor to polish his legacy and put Poirier in his place? It’ll certainly help. But if you measure by the metric of confidence, he’s ready to reclaim his crown.
“Three fights against me is an early grave for any man,” he says. “I will be victorious.”
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There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top. Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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