How to workout like UFC 299 bantamweight champion Sean O’Malley | Fitness Hero

Your Cart is Empty

How to workout like UFC 299 bantamweight champion Sean O’Malley

March 20, 2024 2 min read

How to workout like UFC 299 bantamweight champion Sean O’Malley

  1. How to workout like UFC 299 bantamweight champion Sean O’Malley

 American professional mixed martial artist Sean O'Malley secured a decisive defense of his bantamweight title against Ecuadorian challenger Marlon "Chito" Vera on Saturday night, March 9.

The 29-year-old champ didn't merely seek redemption against Marlon Vera, the man who handed him his sole UFC defeat – he dismantled him over five relentless rounds.

But O'Malley's victory wasn't a stroke of luck

The road to victory was paved with months of rigorous training and preparation. Fitness Hero detailed below how O’Malley primed himself for the UFC 299 octagon. 

Bungee circuit training

O'Malley's lightning-fast footwork and agility were honed through bungee circuit training. This dynamic workout regimen included forward, backward, and lateral movements, all performed with the aid of a resistance trainer to elevate his speed.


The UFC 299 bantamweight champion incorporated variations of resistance training using barbel with attached chains into his regimen. He performed 4 sets of 3 repetitions in week one, followed by 5 sets of 3 repetitions in both week two and week three. The tempo for these exercises was fast-paced. 

Medicine ball throws 

Behind O’Malley’s powerful strikes are medicine ball throws. From vigorous wall slams to dynamic overhead tosses and precise rotational throws, these exercises form the backbone of O'Malley's strength and technique.


Tempo push up

O'Malley's training program included tempo push-ups to enhance upper body strength and endurance. Beginning with 3 sets of 8 repetitions in week one, he progressively increased to 4 sets of 10 repetitions in subsequent weeks, maintaining a challenging tempo throughout.

Heel elevated squats

For strength development, O’Malley performed 3 sets of 8 reps of heel elevated squats in the first week, increasing to 4 sets of 10 reps in the subsequent weeks.

O’Malley did not specify if he used gym equipment while doing squats but kettlebells or barbells could also be used.

Dead bug exercises

To improve his core strength, O’Malley also did dead bug exercises. Starting with 3 sets of 5 reps in the first week,he progressed to 4 sets of 5 reps in both the second and third weeks.

You can also elevate this exercise using some equipment such as dumbbells, kettlebells, plates, or medicine ball.


Heavy Sled Drag

Integral to O'Malley's conditioning was high-resistance interval sled drags. Progressing from 8 sets of 10 seconds each in the first week to 12 sets in the third week, with rest periods ranging from 1 to 1.5 minutes between sets, this grueling workout regimen pushed O'Malley to his limits, enhancing his strength and endurance.


O'Malley's dedication and commitment to his training regimen were evident in his victory at UFC 299.

If you're looking to embark on your fitness journey or UFC fighter wannabe, consider checking out MMA and other gym equipment on the Fitness Hero website.

Get in touch with us and one of our dedicated, experienced and friendly staff is always on hand to help.

Also in All Blogs

Weighing the Pros and Cons of Whey Protein: Is it the Right Choice for You?
Weighing the Pros and Cons of Whey Protein: Is it the Right Choice for You?

June 02, 2023 3 min read

Whey protein offers numerous benefits, including muscle building, weight management, and convenience. However, it's essential to consider the potential drawbacks, such as digestive discomfort, lactose intolerance, cost, and environmental impact.
Fitness  Goals
The Power of Fitness for the Mind: Unleashing the Benefits of Physical Activity

May 31, 2023 2 min read

In this blog post, we delve into the powerful connection between fitness and the mind. Regular physical activity offers numerous mental benefits, including stress reduction, mood enhancement, improved cognitive function, increased mental resilience, better sleep, and boosted self-confidence. By incorporating fitness into our lives, we can unleash the transformative potential it holds for nurturing our mental well-being and leading healthier, more balanced lives.

June 21, 2022 4 min read