In the world of UFC, some fighters stand out not just for their skills but for their incredible endurance. Merab Dvalishvili has become one of those rare athletes who can keep the pressure going at a relentless pace, round after round.

But what’s the secret behind his seemingly endless energy on the octagon floor? It’s a story about hard work, smart training, and a mindset that refuses to quit.

At UFC 311, Merab Dvalishvili showed exactly why his cardio is the stuff of legend. Facing Umar Nurmagomedov, Merab overcame early hurdles and didn’t just survive; he dominated with his unmatched stamina.

The fight went the full five rounds, but unlike many fighters who slow down, Merab Dvalishvili kept pushing, wearing down Nurmagomedov until victory was inevitable. This incredible endurance didn’t just earn him a unanimous decision win; it also landed him the Fight of the Night bonus, proving the excitement and intensity he brings every time he steps in.

How Merab Dvalishvili's Cardio Journey Began

But here’s something fascinating: Merab’s cardio wasn’t always like this. During his recent chat on The Simple Man Podcast, he shared how his cardio development was a gradual journey. He said, “I think it’s just training. Because I remember when I started training and when I wasn’t training, I was getting tired, and it was normal, like nothing."

Merab Dvalishvili explained how even in his early judo days, the matches were shorter and broken by breaks, unlike the constant, punishing pace of MMA. "My stomach was hurting from (being) tired, you know?” he added, painting a vivid picture of how far he’s come.

The Training Methods That Built His Engine

It didn’t happen overnight. Years of continuous effort built this engine. Merab told listeners, “Over the years, I just keep pushing, training. Even when I’m travelling, even if I’m not able to (do) sparring or wrestling, or Jiu-Jitsu, at least I run.” Running, he says, is the foundation of his endurance.

Whether sprinting before meetings, hitting the pavement for short, intense bursts, or enjoying longer jogs at night, he keeps moving. He also mixes in hill sprints, pushing himself up and down slopes to build that extra stamina and power.

Islam Makhachev’s Influence and UFC 311 Comparison

But Merab Dvalishvili isn’t alone in this cardio mastery. At the same UFC 311 event, Islam Makhachev demonstrated peak conditioning with his winning lightweight performance. Together, their fights were a masterclass on why cardio is more than just endurance; it’s a blend of physical, mental, and technical domination.

Top fighters tailor their training to mimic the intense unpredictability of MMA battles. Merab drills high-rep takedowns and scrambles to test his limits, while Islam focuses on explosive power to keep delivering even when fatigue hits hard.

Natural Advantages and Modern Conditioning Tools

Part of the advantage for fighters like Islam comes from natural factors, too. Raised in mountainous Dagestan, training at high altitudes naturally boosts oxygen efficiency, a secret weapon for stamina. Others replicate this with hypoxic training to boost their capacity regardless of where they live.

The Role of Recovery and Mental Toughness

But all the physical work means nothing without smart recovery. These champions know when to rest, hydrate, and fuel their bodies right so they can bring maximum effort daily. And it’s not just physical; mental toughness is the glue holding it all together. Training camps where fatigue feels overwhelming build a resilience that shines brightest in the cage.

Lessons for Fighters and Fans

So, what can aspiring fighters, coaches, or fans take away from this? Cardio isn’t just something you do; it’s a skill to master through dedicated, focused training that replicates the chaos and intensity of fights. The stories of Merab Dvalishvili and Islam Makhachev remind us that relentless work, smart training, and a champion’s mindset can overcome nearly any obstacle in MMA.

Curious about how you can build the kind of cardio that sets champions apart? The answer lies in pushing hard, recovering well, and treating cardio like the cornerstone of success it truly is. Whether you’re stepping into the cage or just trying to up your fitness game, the relentless spirit of fighters like Merab shows it’s all about consistency and heart.

Written by

Mohd Mudabbir Ansari

Edited by

Oajaswini Prabhu