Inside Jon Jones' killer workouts - MMA Forum - UFC Forums - UFC Results - MMA Videos
UFC The Ultimate Fighting Championship (UFC) is a U.S.-based mixed martial arts organization, recognized as the largest MMA promotion in the world. The UFC is headquartered in Las Vegas, Nevada and is owned and operated by Zuffa, LLC. This promotion is responsible for solidifying the sport's postion in the history-books. UFC is currently undergoing a remarkable surge in popularity, along with greater mainstream media coverage. UFC programming can now be seen on FOX, FX, and FUEL TV in the United States, as well as in 35 other countries worldwide.

LinkBack Thread Tools Display Modes
post #1 of 2 (permalink) Old 03-21-2010, 04:03 AM Thread Starter
coldcall420's Avatar
Join Date: Aug 2007
Location: banned
Posts: 0
Blog Entries: 1
Inside Jon Jones' killer workouts


At 22, Jon ‘Bones’ Jones may be talked about as the Next Big Thing in the UFC, but the phenom’s eye-popping abilities aren’t an accident. The 6-foot-3, light heavyweight phenom and former All-American Greco-Roman wrestler has a training regimen as unorthodox as the kicks and strikes for which he’s known. Each exercise is designed to push his muscles to the limit while training them to respond explosively.

Two months prior to any fight -- such as March 21st's headliner bout against Brandon Vera -- Jonesstarts doing 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.”

Here’s one example of a typical training day for Jones. To see any of these exercises in action, you can go to For a pared-down version of this workout that you can actually do, click here.

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’ stamina is pushed with high-tech training equipment that challenges his muscles in ways usually reserved for fights. For example, Tekin would place a tackling dummy on top of a non-motorized treadmill (called the Tread Sled), 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.”

Another unique tool Tekin used was the VertiMax—a platform with bungee cords attached to it that strap onto Jones’ hands, waist, knees and ankles. Tekin has him strap in, then do 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.”

Def leads to some of that explosion we see all the time...
coldcall420 is offline  
Sponsored Links
post #2 of 2 (permalink) Old 03-21-2010, 05:27 AM
Join Date: Apr 2007
Location: Germany
Posts: 1,461
Can I see a video of that?


Nichts reimt sich auf Uschi!
Nothing rhymes on Uschi!

Wer ist hier noch Deutscher ausser mir?
Uchaaa is offline  

Quick Reply

Register Now

In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Please enter a password for your user account. Note that passwords are case-sensitive.


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:


Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.

Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode

Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

For the best viewing experience please update your browser to Google Chrome