Jon “Bones” Jones
Introduction:
Jon “Bones” Jones is often known as the greatest of all time when it comes to the sport of mixed martial arts (MMA). In high school, he stood out as a wrestler and was state champion in New York. He continued his wrestling career after high school at Iowa Central College where he won the NJCAA national championship. After college, Jones embarked on his journey to become a professional MMA fighter. He made his UFC debut in 2008 at the age of 21.
Accomplishments:
In the UFC, Jones quickly became a fan favorite winning his first three fights. After his impressive wins, he went on to lose his next fight by disqualification via illegal elbows. Three wins later, Jones learns that he will be getting a title shot against Mauricio Rua. Jones defeated Rua via TKO for the light heavyweight title. He made history becoming the youngest UFC champion at the age of 23. Thirteen dominating wins later, his bout against Daniel Cormier was declared a no contest due to a potential doping violation. He won four more fights in the light heavyweight division before moving up and claiming the heavyweight title in a fight against Cyril Gane. Currently at the age of 36, he holds the record for longest win streak with 18 consecutive wins, and is the heavyweight champion of the UFC.
Training:
Athletes such as Jones have a very unique training schedule. This is because the sport of MMA is like none other. It combines many sports into one. For example, athletes need to know how to strike (boxing, kickboxing, muay thai, etc.) and grapple (Wrestling, BJJ, Judo, etc.). A typical week of training for Jones looks like this;
Monday
-Morning: Strength and endurance training (HIIT, power clean, lifting)
-Evening: Technique training (sparring, grappling, boxing)
Tuesday
-Morning: Cardio (sprints, swimming, and cycling)
-Evening: Ground training (Wrestling/BJJ)
Wednesday
-Morning: Agility/explosiveness training (plyometrics/kettlebell workout)
-Evening: Muay Thai training (kicks, knees, elbows)
Thursday
-Morning: Cardio (Long distance running)
-Evening: Ground training (Wrestling/BJJ)
Friday
-Morning: Core training (weighted sit-ups, planks, russian twists)
-Evening: Boxing skills (footwork, speed, precision)
Saturday
-Morning: Outdoor training (altitude training, hill sprints, sand dune running)
-Evening: MMA technique training (Sparring, grappling, special moves)
Sunday
-Active rest day (stretching,yoga,recovery workouts)
As you can see, Jones tends to train strength, conditioning, and cardio in the morning, followed by sport specific technique training in the afternoon.
Nutrition:
What does an athlete like Jones eat to fuel his intense training? He eats very similarly to any other high level athlete. This includes a high protein intake consisting mainly of lean meats as protein aids in muscle repair and growth. Additionally, he eats a balanced amount of carbohydrates, mostly complex carbs for sustained energy, and healthy fats such as fish and avocados to ensure healthy hormone regulation and overall body function. Finally, Jones takes hydration very seriously, making sure to consume plenty of water and electrolytes.
Sources:
Wikipedia Contributors. “Jon Jones.” Wikipedia, Wikimedia Foundation, 29 Apr. 2019, en.wikipedia.org/wiki/Jon_Jones.
Wagenheim, Jeff. “Jon Jones’ Complicated Legacy of MMA Greatness and Personal Troubles.” ESPN.com, 26 Mar. 2020, www.espn.com/mma/story/_/id/25608180/jon-jones-complicated-legacy-mma-greatness-personal-trouble.
Unveiling Jon Jones’ Workout Routine: Key to His Strength & Success in UFC - Champ Workouts. 31 May 2023, champworkouts.com/unveiling-jon-jones-workout-routine/.