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
UFC 파이트패스 중계대진 메인이벤트를 담당한 알저메인 스털링은 미래에 챔피언이 되기위해 필요한 도구를 이미 갖추고 있다. 레이 롱고, 전 미들급 챔피언 크리스 와이드맨, 맷 세라에게 들어보는 스털링에 대한 이야기.
2016. 5. 25
밴텀급 랭킹 8위 브라이언 캐러웨이는 연인이자 현 UFC 여성 밴텀급 챔피언 미샤 테이트의 그늘에 가려지는 때가 많다. 하지만 캐러웨이는 자신에 대한 오해의 이유, 자신의 업적이 그 자체로 의미를 지니는 이유에 대해 설명한다.
2016. 5. 24
페이지 밴전트와 마크 밸러스가 '스타와 함께 춤을' 22 시즌 결승전 무대에서 서튼 해리스의 '리틀 비티 프리티 원' 곡에 맞춰 자이브와 살사 댄스를 선보였다.
2016. 5. 24
토마스 알메이다는 짧은 기간 내에 밴텀급 최고의 파괴력을 지닌 선수로 자리잡았다. 알메이다는 일요일 UFN 라스베이거스 메인이벤트에서 코디 가브런트를 상대한다.
2016. 5. 24