UFC Workouts: Official Jon Jones Regimen


When it comes to UFC Workouts, Jon  Jones is talked about as one of the hardest working fighters inside the gym. It’s no surprise that many experts attribute his success inside the octagon to his relentless training style.

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Jon Jones entered the UFC at a very young age and when asked how he trained or if he followed any specific UFC workouts, he was very straightforward in stating that his sparring and his training regimen were a blend of various arts. Even though the sport is considered “mixed martial arts,” having a fighter who trains in a blend of different styles is very rare. In most cases, you have a man who was a Division I wrestler in college and would eventually train to learn Brazilian Jiu Jistu or Muay Thai. Other fighters may be exceptional at striking, but need to work on their ground game and would devote their time training at their weakness.

That being said, there used to be no technical UFC workouts that everybody should abide to. Rather, fighters would spend much of their life learning one discipline and would later learn new martial arts.

A New Breed: Jon Jones

Jon “Bones” Jones is a new breed of fighter, though. Dana White is happy to admit it and so are many experts. Jon Jones is a new breed of fighter who has dedicated his time training in a blend of mixed martial arts. So when it comes to finding a weakness, his opponents are often at a loss. At 6’3″, the light heavyweight standout is a former All-American wrestler who spends a considerable about of time training in unorthodox methods to be less predictable.

His workout is strategically crafted to complement his fighting style. Sixty days before a fight, Jon Jones begins strength training and cardio exercise 3x per week. His strength and conditioning coach, Kelly Tekin, confesses that a key focus during his conditioning is explosiveness and compound exercises to keep muscle on his lean frame. Check out his official regimen below.

UFC Workouts: Jon Jones Edition

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)

ufc workouts jon jonesUFC workouts are typically geared towards building stamina and explosiveness, as is the case with Jon Jones’ training routine. In many cases, he would simulate some fight situations by placing a tackling dummy on a treadmill (non-motorized) while attaching resistance cords to Jones. Training methods like this give Jon Jones ridiculous strength when it comes to takedowns. Clearly, this is not something you’ll see on those UFC workouts DVDs, but is more reserved with special equipment for the pros.

In addition, Jon Jones’ UFC workouts often consist of adding resistance to his striking motions, forcing him to apply more force. Is it effective? Ask his opponents.