UFC bantamweight champion Merab Dvalishvili revealed he favors intense grappling sessions over traditional weightlifting to maintain his phenomenal conditioning and strength.
Speaking on Jake Shields’ podcast, Dvalishvili explained that while he will occasionally lift weights if injured or traveling, he much prefers the functional strength gained from hard grappling work.
“If I have time, extra time, I will run, but I’d rather just do practice,” Dvalishvili said. “Even lifting, I don’t lift much because I’d rather [grapple].”
The Georgian star is renowned for his relentless pace and seemingly inexhaustible gas tank inside the Octagon. He currently holds the UFC record for most takedown attempts in a single fight with 49 against Petr Yan.
Dvalishvili credits his cardio to the intense grappling sessions he puts himself through, often mimicking fight scenarios in training. “You got to do it in practice and sparring because that’s where you learn,” he explained.
His unique grappling background, blending wrestling, judo, sambo and Brazilian jiu-jitsu, has made him one of the most difficult stylistic matchups in the division. Dvalishvili’s approach of constant pressure and takedown attempts has troubled even elite strikers.
While many fighters rely heavily on strength and conditioning work, Dvalishvili’s focus on sport-specific training appears to be paying dividends. His recent dominant victory over Sean O’Malley to claim the UFC bantamweight title further cements him as one of the best-conditioned athletes in MMA today.
