Sean O’Malley calls Merab Dvalishvili SLOPPY: “I KNOW I can put his lights out”

Summary

Podcast Summary: The Herd with Colin Cowherd Episode Title: Daniel Cormier TV - Sean O’Malley calls Merab Dvalishvili SLOPPY: “I KNOW I can put his lights out”
Release Date: June 7, 2025

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Introduction

In this episode of The Herd with Colin Cowherd, hosted by iHeartPodcasts and The Volume, Sean O’Malley, the prominent UFC bantamweight fighter, discusses his upcoming fight against Merab Dvalishvili at UFC 316. The conversation delves into Sean's training regimen, mental preparation, the significance of the championship belt, and his personal life changes since losing the title.

Pre-Fight Preparation and Training Adjustments

Sean O’Malley opens up about the intensive preparation leading up to his bout with Merab Dvalishvili. He highlights the strategic changes he and his team have implemented to enhance his performance.

Sean O’Malley [04:04]: "Sean o' Malley tries to get his UFC championship back this weekend. Training camps over. Been away for a while, man. What does the year look like? I know a lot of changes, but in the immediate after the fight, what was the thought process?"

He emphasizes the importance of simulation training, akin to Olympic match simulations, to replicate fight conditions meticulously.

Sean O’Malley [07:53]: "I wanted to ask you this. So you're... created a fight environment in your gym. I was telling him that when I was getting ready for the 2004 Olympics, we would do match simulation... How much were you able to put yourself in the actual fight by creating that simulation?"

His dedication to creating a realistic fight environment underscores his commitment to excellence and adaptation.

Handling Injuries and Setbacks

Discussing past injuries, Sean reflects on how setbacks have shaped his resilience and approach to fighting.

Lester Holt [04:21]: "It sucked because I knew I had to get surgery right after the fight. And in my mind I was like, I'm gonna go out there, win, get surgery, chill. It's gonna be great. But having to get surgery coming off a loss wasn't great."

Sean elaborates on the physical and mental challenges posed by injuries, revealing his determination to overcome adversity.

Sean O’Malley [05:04]: "Or was the... well, this is a massive card at the Sphere. All this other stuff I need to show up?"

He acknowledges the multifaceted pressures fighters face, including venue significance and personal expectations.

Mental Fortitude and Champion Mindset

Sean delves into the psychological aspects of being a champion and the impact of pressure on performance.

Lester Holt [07:08]: "Yeah, I didn't feel like it affected me at all. You know, usually the bigger, the more pressure, the better. You know, the more eyeballs, the bigger the event, the better for me."

This statement reflects Sean's confidence in handling high-stakes environments without succumbing to pressure.

Sean O’Malley [10:04]: "Yeah. I mean, to beat Merab, you gotta be. You gotta be focused. You gotta be dialed. You gotta have the correct preparation."

His focus on preparation over external accolades highlights his intrinsic motivation to excel in the sport.

The Significance of the Championship Belt

The conversation turns to the emotional and symbolic importance of the UFC championship belt.

Lester Holt [10:36]: "Yeah, probably. I feel like I never really got too attached to, like, I felt like the champ before. Yeah, before the belt, I felt like I was the champ. I still feel like I'm the champ, win or lose, after this fight."

Sean expresses a profound connection to the title beyond its physical representation, emphasizing his enduring champion status regardless of outcomes.

Lester Holt [11:00]: "But I never really got too attached to, like, I'm Suga The UFC champ. Like, I'm just... I enjoy fighting. It feels more. It's gonna feel better beating Merab that it's. That I'm beating Murab rather than getting the belt back."

This sentiment underscores Sean's passion for fighting itself rather than the prestige of holding the belt, portraying him as a fighter driven by love for the sport.

Life Beyond the Octagon

Sean shares personal insights into his life changes following his belt loss, touching on sponsorships and family.

Lester Holt [12:18]: "Not that I... Not that I notice. Life's still good. Life's still."

Sean O’Malley [12:27]: "Oh, so you got so much money that you... If a sponsor quit, then you don't even notice that you making money like that?"

Despite the fluctuations in his professional standing, Sean maintains that his personal life remains stable and fulfilling.

Lester Holt [12:27]: "Sugar, we got it like that. I just had a baby boy a couple. A couple weeks ago. Brand new little baby."

The arrival of his child brings a new dimension to his life, prioritizing family over career pressures.

Future Aspirations and Closing Remarks

Looking ahead, Sean discusses his ambitions and readiness for the upcoming fight.

Lester Holt [13:52]: "I'm prepared for a 25 minute war. Like, I would not be surprised if I'm getting my hand raised and new first round KO, second round KO. I know I can put his lights out."

Expressing unwavering confidence, Sean anticipates a decisive victory, aiming to reclaim his title by neutralizing his opponent's strengths.

Sean O’Malley [14:28]: "I have no desire to get back on there and scroll and, you know, that life."

He concludes by affirming his commitment to a disciplined lifestyle, free from distractions like social media, focusing solely on his performance and personal growth.

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Conclusion

This episode provides an in-depth look into Sean O’Malley's mindset, preparation, and personal life as he gears up for a pivotal fight against Merab Dvalishvili. His emphasis on strategic training, mental resilience, and personal fulfillment offers listeners a comprehensive understanding of what drives a top-tier UFC champion.

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Notable Quotes:

• Sean O’Malley [05:04]: "Or was the... well, this is a massive card at the Sphere. All this other stuff I need to show up?"

• Lester Holt [07:08]: "Yeah, I didn't feel like it affected me at all. You know, usually the bigger, the more pressure, the better."

• Lester Holt [10:36]: "Yeah, probably. I feel like I never really got too attached to, like, I felt like the champ before."

• Sean O’Malley [10:04]: "Yeah. I mean, to beat Merab, you gotta be. You gotta be focused."

• Lester Holt [12:27]: "Sugar, we got it like that. I just had a baby boy a couple. A couple weeks ago. Brand new little baby."

• Sean O’Malley [14:28]: "I have no desire to get back on there and scroll and, you know, that life."

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This summary encapsulates the core discussions and insights shared during the episode, providing a clear and comprehensive overview for those who have not listened to the podcast.

Transcript

[iHeart Podcast]

This is an iHeart podcast.

[Ryan Seacrest]

This podcast is sponsored by Total Wireless, the official wireless partner of ufc. When you're streaming the fight or sharing those takedown highlights, you need a wireless provider that keeps you close to the action. With Total Wireless, you're covered by the Verizon 5G network, so you don't have to worry about your connection being knocked.

[Sean O'Malley]

Out at the biggest moments.

[Ryan Seacrest]

It's not something you can usually say about a wireless provider, but Total Wireless really does have your back. They're in your corner every second of the day, so you never miss a thing. Visit totalwireless.com or visit your local Total Wireless store to learn more about how Total Wireless can be in your corner. 5G access requires a 5G capable device and a 5G service area. Additional terms apply. See website for details.

[Tom Yamas]

The NBC Nightly News legacy isn't handed.

[Tom Brokaw]

Down or NBC News.

[Sean O'Malley]

I'm Tom Brokaw.

[Lester Holt]

Hope to see you back. I'm Lester Holt.

[Tom Yamas]

It's carried forward.

[Lester Holt]

Tom Yamaz is there for us.

[Tom Yamas]

Firefighters are still working around the clock. As the world changes, we look for what endures. We are coming on the air with breaking news. Right now, we look for a constant and from one era to the next, Trust is the anchor For NBC Nightly News, I'm Tom Yamas. A new chapter begins NBC Nightly News with Tom yamas evenings on NBC.

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[Lester Holt]

The volume.

[Ryan Seacrest]

What'S up guys?

[Sean O'Malley]

UFC 316 goes down this weekend from.

[Ryan Seacrest]

The Prudential center in Newark, New Jersey.

[Sean O'Malley]

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[Ryan Seacrest]

We know that o' Malley has made.

[Sean O'Malley]

The changes that he needed to try and become a champion. Merab is a machine. We know that Kayla Harrison and Juliana Pena cannot stand each other as they head into this weekend. It is going to be a phenomenal fight night. So why not get in on the action with our great friends at the DraftKings sportsbook, sign up using my promo code, DCTV, and bet only $5 or more and get $300 in bonus bets instantly when the original bet hits at the DraftKings sportsbook, where the crown is yours.

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[Sean O'Malley]

Thank you for checking in with me again, guys. Sugar. Sean o' Malley tries to get his UFC championship back this weekend. Training camps over. Been away for a while, man. What does the year look like? I know a lot of changes, but in the immediate after the fight, what was the thought process?

[Lester Holt]

It sucked because I knew I had to get surgery right after the fight. And in my mind I was like, I'm gonna go out there, win, get surgery, chill. It's gonna be great. But having to get surgery coming off a loss wasn't great. That was, you know, getting surgery sucks. You get laid up for a while, can't do much. So, you know, after first few weeks, months, I was like, you know, bothered me. I wanted to get it back so bad, but I feel like part of that is how I healed so fast and was able to get back to work so fast. And my Mind was focused, hyper focused on Merab or, I mean Umar or Merab. And Murab got the job done.

[Sean O'Malley]

You know, when you were injured, it was a hip labrum label.

[Ryan Seacrest]

We thought it was your shoulder the whole time.

[Sean O'Malley]

We're like talking about, this dude hurt his shoulder and it's like, but then it was your hip. And there's no defending takedowns with a messed up hip. Right? Was there ever a thought to not. Or was the. Or did you put so much emphasis on, well, this is a massive card at the Sphere. All this other stuff I need to show up?

[Lester Holt]

Like, it was both. I was confident I could go out there and knock Marab out. You know, I did it against Aljo, had worse. You know, the Aljo fight was worse. Like, the camp was like, you know, I would say the rib was worse than the actual hip. So the hip didn't play as much a role in the fight as the camp. Like, it just to fight someone like Murab, you've gotta. You gotta prepare, right? You gotta wrestle, you've gotta be grappling. And we didn't do that at all, hardly at all the first fight. And I think that played a role more so than the actual fight. You know, just the timing of wrestling. And I wasn't able to do that. This camp, we've been able to wrestle more than we've ever been able to and. But I accepted the fight because I thought I was gonna win. I walked into the cage, I walked in there confident that I was gonna win, and it was this fear. I knew it was gonna be massive. I knew it was gonna break records. And a part of me, you know, looked up to, you know, Floyd and Connor to make those crazy records, like in those moments. Yeah, I wanted that. So, you know, no regrets.

[Sean O'Malley]

Sean, I gotta ask you something. We talk. So I'm in the business of talking an opinion. This is what we do all the time. Chael and I sit on the show two times a week talking about this sport. A lot of times it's about you. We were talking about you in the moment. You just kind of mentioned the Sphere was big. You walked out there the first time and I saw you kind of go, oh, were you kind of like knocked back a little bit when you looked at the venue? Because it was mad to see a hundred foot tall Sean o' Malley walking out to the Octagon. It had to be like, like almost like awestruck a little bit. Because I looked at your eyes and you went, you did this? Did you did it I wanted to ask you because, again, I'm telling people what I think you're thinking opposed to what you can actually tell me.

[Lester Holt]

Yeah, I didn't feel like it affected me at all. You know, usually the bigger, the more pressure, the better. You know, the more eyeballs, the bigger the event, the better for me. So I didn't feel like that affected me in any way negatively. You know, that fight played out how it was supposed to play out. This fight will play out the way it's supposed to play out. And I feel like there was, you know, it just makes this win that much better, that much sweeter. So, you know, it was. He won. It wasn't because of this fear. It wasn't because of the lights. It wasn't the pressure. It wasn't the moment. It was in my. It was my preparation.

[Sean O'Malley]

So most times we're wrong. I mean, like, we're more wrong than right. One time they clipped off all the wrong thing that Ryan and I did. We literally had nine of 10 wrongs. Like, for the most times, they're wrong.

[Unknown]

So.

[Sean O'Malley]

Okay, I was wrong in that one, too. I want to ask you this. So you're. I saw a video today, and I was talking to Coach Tim about you created a fight environment in your gym. I was telling him that when I was getting ready for the 2004 Olympics, we would do match simulation. So we would get up in the morning, we would do like a weight, a weigh in, then we would wrestle matches. And I remember one time I wasn't taking it as serious as I could. I lost Sean first match, and so I'm like, run it back. Coach is like, no. He's like, you don't get to run it back. You lost. Your Olympic Games is over. And he fucking kicked my ass out of the wrestling room. He would not. I'm crying, Sean, because now I can put myself in the Olympic Games. And I just blew the opportunity of my life. How much were you able to put yourself in the actual fight by creating that simulation? And how often did you do it and how much do you expect it to help you going into this weekend?

[Lester Holt]

I feel like I've always been able to show up and perform. Yeah, you have that last fight. I, you know, didn't. But I don't really. I don't overthink and think, oh, man, do I still got it. Why didn't I just. What happened? You know, just. It is what it is. I think adding that the. The simulation, the walkout, you know, we're training in a full Size octagon now. Yeah, I think all that helps. You know, every. Every little thing you can do at this high level helps. And I think that probably, you know, plays a role and, yeah, I think it'll help.

[Sean O'Malley]

Once he didn't let me wrestle that match. I swear to God, every other simulation I took so serious. Because your goal is to become a world champion, right? And then you can kind of live into it. So I went and spoke to me Rob, two days after you guys fought Sean, he was running. He literally was running afterwards. Now, you've made a lot of changes, right? You don't smoke, you're off socials. The mental part, knowing what you're dealing with, did that help? Because you seem honestly more laid back, more measured, more calm, no distractions. Knowing that you're dealing with a guy like that, does that make you have to level up and go to beat this dude, I've got to be a little bit of a different version of myself.

[Lester Holt]

Yeah. I mean, to beat Merab, you gotta be. You gotta be focused. You gotta be dialed. You gotta have the correct preparation. And they call him the Machine for a reason. He's a machine. So I gotta go out there and break the machine. That's been the goal this whole camp is go out there and break the machine.

[Sean O'Malley]

You get this belt back this weekend. Like, what does it feel like to you, Sean, because you were anointed to become a champion, we all expected you at some point to become a champion. You become the champion. It's almost like this is where I'm supposed to be. But then when you have to live.

[Ryan Seacrest]

Without that thing, I did it right.

[Sean O'Malley]

Jon Jones beat me, and I was like, oh, my God. Now, I took this thing for granted a little bit. Can you have a different appreciation for this belt, what it means to you and everything else now that we go forward, if you win this weekend?

[Lester Holt]

Yeah, probably. I feel like I never really got too attached to, like, I felt like the champ before. Yeah, before the belt, I felt like I was the champ. I still feel like I'm the champ, win or lose, after this fight. Well, maybe do the two in a row. Maybe I won't feel like the champ. I feel like I'm the champ with or without the belt. I never really got too attached to it. But it is weird. You realize, like, damn, I don't like that is the belt. I got the belt at home, but I'm not the champ. Like, there is that a little bit. But I never got, like, too attached to, like, I'm Suga The UFC champ. Like, I'm just. I enjoy fighting. It feels more. It's gonna feel better beating Merab that it's. That I'm beating Murab rather than getting the belt back. But it is cool when you look back. I took the belt from Al Jermaine Sterling, the greatest bantamweight of all time at the time. I took the belt from Murab Dvwalish, the greatest bantamweight of all time at the time. They're training partners. You know, it's a movie. You can't make that up. So I think that that'll be cool storyline. But as far as, like, I just want to beat Merab. Like, the belt coming with it is extra, and you get paid more when you're the champ. That's always great. So. But yeah, this is more just like, I want the Murab win back rather than I need the belt back as much as.

[Sean O'Malley]

Outside of the self changes you've made, has life changed much for Sean o' Malley since not having the belt? I mean, in terms of, like, obviously sponsorship and everything. Has anything changed since not having the belt?

[Lester Holt]

Not that I. Not that I notice. Life's still good. Life's still.

[Sean O'Malley]

Oh, so you got so much money that you. If a sponsor quit, then you don't even notice that you making money like that?

[Lester Holt]

Sugar, we got it like that. I just had a baby boy a couple. A couple weeks ago. Brand new little baby. So that's, you know, that occupies a lot of my time, a lot of my thinking. A lot of my life is being a dad, being a father. And, you know, we're traveling a lot less, which I really enjoy. I love my property out there in Arizona. So. No, with or without belt? Champ, not champ. Fighting. Not fighting. Like, life's good.

[Sean O'Malley]

Life is good.

[Lester Holt]

Yeah.

[Sean O'Malley]

Yeah. So I saw in that simulation, the guy tried to shoot a double leg on you. You defended effectively. I also saw a clip the other day saying that you'd like to go wrestle with Khabib and those guys. Like, that is. Would you really want to go? Those guys are nuts, man.

[Lester Holt]

No, I meant it would be cool to be in the same room, train with them, you know, know, be a part of their session someday. Like, that'd be cool. I'm not trying to go because at.

[Sean O'Malley]

The end of the day, you still are mixed martial artists that want to just get better and can recognize if there's an opportunity to write.

[Lester Holt]

Yeah, I mean, Habib's an absolute legend. It would just be, you know, how many tricks and little Tips and stuff. You could learn from, learn from them in one session. Like, yeah, it'd be cool to do. Probably will never do it.

[Sean O'Malley]

Not going to Dagestan. He like, I ain't going to Dag.

[Lester Holt]

Welcome there. But I mean, yeah, no, they're legends over there and what they got going on is cool and yeah, it'd be cool.

[Sean O'Malley]

But this weekend is all about you in this championship. What does Saturday night look like? What's your expectation? How do you expect this fight to end if you are to become a two time UFC bantamweight champion?

[Lester Holt]

I'm prepared for a 25 minute war. Like, I would not be surprised if I'm getting my hand raised and new first round ko, second round ko. I know I can put his lights out. I know I can. He's sloppy, he's. He's mastered his style. He's really good at it. But it takes one mistake. Aljo made that one mistake in the second round. It takes one mistake for me to put someone's lights out for the fight to change. So I wouldn't be surprised to get him out of there early. But I'm prepared and planned to go with 25 minutes.

[Sean O'Malley]

One last thing before I let you go smoking and everything. Done forever, like with those changes, like, are you, could you go back, like.

[Lester Holt]

I mean, seriously, social media, like, I have no desire to get back on there and scroll and you know, that life. Yeah, I don't really have any desire to that, you know, taking a little puff after the win, a little victory. That sounds fantastic.

[Sean O'Malley]

Sounds nice, huh?

[Lester Holt]

Sounds nice.

[Sean O'Malley]

Yeah.

[Lester Holt]

That's not done forever, but yeah, you.

[Sean O'Malley]

Actually gonna fly through New Jersey if you ain't smoked in that long, you gonna act. We might drive through, we might drive down the street, see Sean o' Malley just floating on the air like that.

[Lester Holt]

Yeah.

[Sean O'Malley]

Well, my man. Good luck this weekend, guys. Sugar. Sean o' Malley fights for the bantamweight championship this weekend. Tries to become a two time UFC bantamweight champion. Tap into everything he's doing, his YouTube channel, all of his socials, even though he doesn't use it. Go follow the man. They are still there. Until next time.

[Ryan Seacrest]

Like subscribe and tell your friends about.

[Sean O'Malley]

My YouTube channel because I'm checking in with people like the Sugar Show. Until next time. Peace. Hey, buy UFC 316. Do not miss this man in the Octagon.

[Ryan Seacrest]

This podcast is sponsored by Total Wireless, the official wireless partner of ufc. When you're streaming the fight or sharing those takedown highlights, you need a wireless provider that keeps you close to the action. With Total Wireless, you're covered by the Verizon 5G network, so you don't have to worry about your connection being knocked out.

[Sean O'Malley]

And at the biggest moments, it's not.

[Ryan Seacrest]

Something you can usually say about a wireless provider, but Total Wireless really does have your back. They're in your corner every second of the day, so you never miss a thing. Visit totalwireless.com or visit your local Total Wireless store to learn more about how Total Wireless can be in your corner. 5G access requires a 5G capable device and a 5G service area. Additional terms apply. See website for details.

[Unknown]

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[Unknown]

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