MMA Workout Routines

Posts Tagged ‘jon jones’

The MMA fight scene has proven to be an ever-evolving competition. Every time the ‘next big thing’ proves that they are the best pound-for-pound fighter in their weight class, someone comes along in short order and proves that no, the sport is still growing, still finding super athletes, and is still developing. Case in point, just look at the youngest UFC light heavyweight champion of the world, Jon ‘Bones’ Jones. This 23 year old athlete rocketed up the light heavyweight charts after destroying 6 opponents in a row in just over three months. This new generation of athlete has turned the fight game into a full lifestyle, and they push every aspect, from their skill training, to their conditioning regimen.

Jones’ conditioning has made every single one of his opponents look like they were at retirement age; he keeps up a pace for every round that few opponents can come close to matching. He also uses a dynamic style that compliments his athleticism so that he can keep his opponents guessing with barrages of unconventional strikes, and a strong ground game, as proven by his recent title defense against Quentin ‘Rampage’ Jackson, where he brought down the former champion with a rear naked choke.

Jones’ workout routine is extreme, though it is no secret, he runs through a daily routine that would destroy many other athletes. His daily workout routine looks like this:

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. One-Leg Straight Leg Walking Dumbbell Deadlifts (3 sets for 25 yards each)
8. 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)

He breaks up each set with a mere 30 seconds of breathing time between each. It pushes his body to extremes and forces him to process his workout in explosive sessions that mirrors the explosive intensity he requires for his fights. If Jon ‘Bones’ Jones represents the next generation in the evolution of MMA fighters in his fighting style and workout conditioning, it will be amazing to see what extremes others will have to go through to compete at the higher levels of competition.