How does Sean Strickland train? Exploring diet and fitness routine of former UFC middleweight champion

After having to make weight before his challenge against reigning champion Dricus Du Plessis, Sean Strickland, the steadfast UFC middleweight fighter and former champion, went under the scanner for his dietary and training routine.
While the right diet, coupled with a tailor-made training regimen, is crucial for bringing out the best of an athlete in the Octagon, the same has also time and again been the matter of discussion among fans and bodybuilding freaks alike. When it comes to Strickland, his open confession of his liking for unhealthy munching has often garnered attention, leaving people inquisitive about his dietary discipline.

A clip of Sean Strickland having a bite of a pizza slice during an interview, right after a bout in UFC 302 went viral all over social media, testifying Strickland's unorthodox dietary preferences. However, it wasn't an one-off case. Earlier, celebrating his shift from welterweight to middleweight, Strickland claimed he had had a cheeseburger for breakfast, leaving fans flummoxed.
Strickland's unceremonious take on food was earlier noticed when on being asked by a journalist about his favourite food, he unabashedly replied that the only reason men consumed healthy food was to make them fit and help themselves attract women. He further went on to associate food items such as pizza and sushi to gay sexual orientation, claiming that single men who consumed the aforementioned items were likely gay.
Yet, there is more to it than just what we see as the tip of the iceberg. While it is true that Strickland does not strictly follow what one would refer to as the "fighter's diet", but he is compelled to switch to one when he needs to make weight to fit into his category, something that recently happened prior to his bout with Dricus Du Plessis in February, 2025. At such times, his diet would include protein in high quantities to maintain muscle mass.

As is the case with most fighters, Sean Strickland too follows a specialized workout routine for various parts of the body. His arm workout would include hammer curls, bicep curls, overhead press, triceps pushdown and push ups, with 2-3 sets of each exercise.
Similarly, he would have deadlift, weighted squats, extensions with machines and leg press for the legs, followed by dips, pull ups, dumbbell rows and dumbbell shrugs for his back. Running and boxing form important components of his cardio regimen, whereas his chest is looked after by three sets each of bench press, dumbbell fly, dumbbell press and cable crossover.
As far as strength training is concerned, he is often seen sparring with fans during open workouts. His acrobats once led to a fan being knocked out in Sydney.
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Way back in 2022, Strickland also commented on the philosophical aspect of training, when he spoke about how movement formed a crucial part of training for fight. He emphasized that it was easier for objects in motion to stay in motion as opposed to when one was stiff. He further stated that a lot of the striking was more of a philosophy.