Article

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.
 

By Myatt Murphy

Jon JonesAt 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 www.conditionedbykellytekin.com. For a pared-down version of this workout that you can actually do, click here.

AVERAGE DAY
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)

Tred Sled image Jones pieceJones’ 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.”


Vertimax image Jones pieceAnother 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.”

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible.
 

미디어

최근
경기를 앞둔 로즈 나마유나스는 최고의 컨디션이라는 느낌을 받았다. 카롤리나 코발키비츠는 아틀란타에 짐을 푼다. 맷 브라운과 제이크 엘렌버거는 훈련을 실시하면서도 가정을 돌본다. 로비 라울러는 가족과 함께 낚시 여행을 떠나고 타이론 우들리는 편안한 마음으로 머리를 자른다.
2016. 7. 26
UFC Minute 진행자 리사 포일스가 UFC 201 대회의 숨겨진 명경기에 대해 소개한다.
2016. 7. 26
로즈 나마유나스를 UFC 파이터답게 만드는 것들에 대해 살펴보자. 나마유나스는 일요일(한국시각) UFC 201 대회 공동메인이벤트 대결에서 카롤리나 코발키비츠를 상대한다.
2016. 7. 26
UFC 매치메이커 조 실바와 션 쉘비가 UFC 201 대회의 명승부 대진에 대해 이야기한다. 로비 라울러 vs. 타이런 우들리, 로즈 나마유나스 vs. 카롤리나 코발키비츠 등 기대되는 대진이 UFC 201 대회에서 펼쳐진다.
2016. 7. 26