Jon Jones Workout
Jon Jones, the current UFC light heavyweight champ, trains like an absolute beast when it comes to his workout routine. The 6’3, 205 lb. Jones focuses on exercises designed to push his muscles to the uttermost limit while training them to work on his explosion and quickness.
This body type, along with his strength, is a great combination. Long legs provide for more force to be genrated
since they allow more torque because of the larger fulcrum. He has used that to his advantage as he
has dominated his competition with kicks and flying elbows.
According to an interview with UFC.com, Jones does his strength training and cardio three days a week. “We went by feel and used a lot of explosive exercises to train his muscle fibers to fire faster,” says Kelly Tekin, Jones’ strength and conditioning coach, “We also relied on a lot of heavy compound exercises to keep muscle on his frame.” Doing compound movements is the fastest way to gain strength and build lean muscle because it incorporates so many more muscles in your body. Bones Jones has really gained more muscle over his career and his focus on explosion and compound movements is a reason for this change in physique.
Jones works with high-tech training equipment to mimic that of a real fight. Some of the things that Jones’ coach does is placing a tackling dummy on top of a non-motorized treadmill (called the Tread Sled) and then strap Jones into a vest with resistance cords attached to it.
“I would push the dummy as hard as possible, as if I was doing a takedown, for 5-10 seconds,” says Jones. “Because I was being pulled backward by the cords, it’s a strenuous exercise that really builds up your explosive strength.”
Jones also works with the VertiMax, which is a platform with bungee cords attached to it. Using this unique equipment, Jones straps his hands, waist, knees and ankles to it. He then does knee strikes, kicks and punches for 30-60 seconds at a time, switching stances (from traditional to southpaw) in between rounds. “The extra resistance made it difficult just to keep my hands up, let alone throw a punch,” says Jones, “After being tied into that thing, once I went to knee a guy without being strapped into the machine, it made my strikes that much more powerful in the Octagon.”
If you are an athlete and want to improve in your sport, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step athlete workout program that walks you through exactly what to do to excel as an athlete. This is the type of training and nutrition followed by many of the world's top professional athletes.
On an average day, Jon Jones does the following training regimen (below). As you can see, this is more of a full body workout with a big focus on the core muscles. Having a strong core is extremely important for these fighters because they need to handle punches and kicks to the stomach. In addition, all the power and explosion from your grappling and striking moves starts with your core.
1. Hang Clean (5 sets of 5 reps)
2. Barbell Push Press (8 sets of 5 reps: 30 sec. rest between sets)
3. Lying Leg Curl (6 sets of 6 reps)
4. Depth Dumbbell Snatch (4 sets of 4 reps)
5. Ring Twists (3 sets of 4 reps to each side)
6. Clean from Knees w/Jump (3 sets of 10 reps)
7. Medicine ball superset (run the cycle three times for a total of three supersets)
• Medicine Ball Power Up (5 reps)
• Medicine Ball Sprawl and Jump (8 reps)
• Medicine Ball Plyo Push Up (8 reps)
8. One-Leg Straight Leg Walking Dumbbell Deadlifts (3 sets for 25 yards each)
Jones does Tabata training on the treadmill, which is a form of high intensity interval training. This kind of training is 20 seconds of maximal intensity exercise followed by 10 seconds of rest, done eight times without pausing. This entire process takes only four minutes, but it can produce incredible results. Studies show that this kind of training builds as much muscular endurance as 45 minutes of normal cardio training.
When it comes to athletic skill and toughness, Jones believes it runs in the family’s genes. According to an interview with The Baltimore Sun, Jon believes his eldest brother Arthur, current defensive tackle for the Baltimore Ravens, can be a successful MMA fighter. “I think my brother would do great in the octagon. My brother has been living with me for about three weeks now, and his wrestling is on a completely different level. Honestly I think my brother’s clinch…well without starting anything. I really don’t see anyone in the heavyweight division right now being about to punch with my brother and not get thrown. My brother has amazing Greco-Roman wrestling [skills], and since he has been here, my Greco-Roman has come back completely.”
Arthur, who currently stands at 6’3 and 300 lbs., was a New York State heavyweight champion wrestler in 2003 and 2004 and was the runner-up in 2004.
According to an interview with Yahoo Sports, Jon believes that Arthur has what it takes to be a UFC champion at half the time it took Jon. "If he dedicated one year to the twice-a-day training lifestyle, I think he could compete with the UFC heavyweight champion. He's that special. It took me three years to get where I am, and Arthur is so special. He could get here in a year and a half."
In fact, Jon’s noticeable scar on his forehead was the result of Arthur hitting him with a crushed soda can during his youth. It’s a permanent reminder of the domination of his big brother. The two of them, along with their youngest brother Chandler (football player at Syracuse), would fight each other as kids, which Jones believes toughened him up.
Jon “Bones” Jones is the #1 light heavyweight and the #6 pound-for-pound fighter rated by Sherdog.com. He is the youngest UFC champion in history at age 23 and also has the longest reach in the sport’s history at 84.5”. If you don't thinkt hat preparation wins fights you are kidding yourself. Jon Jones has just shown you how hard work translates to game-time performance. His workout routine focuses on explosive power, muscular endurance, and cardiovascular conditioning. He is an all-around athlete because he trains like one. This multi-faceted approach is very rare in sports. Some guys just rely on flexibility, some on their strength, some on their cardio. Jon Jones has it all because he trains for it all.
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