Article

Steal Jonny 'Bones' Jones' Stamina


Superstar Jon Jones owes his butt-kicking exericse regimen to strength and conditioning coach Kelly Tekin.

We asked her to devise a routine that the average guy can do to get at least a taste of Jones’ explosive energy and stamina. Check with your doctor of course and use common sense when starting any workout regimen. But if you think you've got whta it takes, here's your your three-day-a-week plan for incredible energy.

THE WORKOUT
Perform this three-day/wee routine for a total of four weeks. Give yourself a full two-day rest between each workout—for example, do it on Monday, Wednesday and Friday.

To boost your stamina, you’ll only rest only 30 seconds between every set. The exception comes when you’re doing any of the supersets. During the supersets, run through each exercise one after another with no rest in between, resting for 30 seconds only once you’ve complete each exercise one time.

DAY ONE

1. Legs superset (run the cycle three times for a total of three supersets)
•    Dumbbell Jump Squat (10 reps)
•    Walking Dumbbell Lunge (walk 25 yards)
•    Dumbbell Jump Squat (10 reps)

2. One-Arm Dumbbell Row (4 sets/8 reps each arm)

3. Back superset (run the cycle three times for a total of three supersets)
•    V-grip Lat Pulldown (15 reps)
•    Lat Pressdowns using a stretch cord (fast for 40 reps)

4. Biceps superset (run the cycle three times for a total of three supersets)
•    Stretch cord Biceps Curl (fast for 50 reps)
•    Two-Arm Dumbbell Hammer Curl (fast for 25 reps)

5. Treadmill sprints (Jog normally for 30 seconds, then sprint for 30 seconds as fast as you can. Repeat 12 times—for a total of 12 minutes.)

DAY TWO
1. Legs superset (run the cycle three times for a total of three supersets)
•    Lying Leg Curl Machine (8 reps)
•    Lying Hamstring Curl (heels on AB Ball, curl feet towards butt for 30 reps)

2. Flat Barbell Bench Press (4 sets/reps for each set: 12-10-8-6)

3. Chest superset (run the cycle three times for a total of three supersets)
•    Incline Dumbbell Chest Press (15 reps)
•    Flat Dumbbell Chest Press (15 reps)

4. Chest superset (run the cycle three times for a total of three supersets)
•    Standing Band Flye (fast for 40 reps)
•    Medicine Ball Drill (Lie flat holding medicine ball by your chest, then quickly throw the ball straight up in the air and catch it (10 reps) 

5. Triceps superset (run the cycle three times for a total of three supersets)
•    Flat Bench Skull Crusher with small bar (12 reps)
•    Stretch cord Triceps Pressdowns (fast for 50 reps)

6. Walk-abouts (3 sets/10 reps)
[Get in a push-up position with one hand on a medicine ball. Quickly push up so you leave the ground and switch hands. Do a push-up and repeat the drill, so you’re moving from side to side of the ball.]

7. Treadmill running (Run for one minute with the incline set at between 8-10%, then run for one minute with the incline set at zero. Repeat 6 times—for a total of 12 minutes.)

DAY THREE
1. Bulgarian Squat (4 sets/12 reps each leg)

2. Leg Extension (1 set/8 reps each drop)
[Set the machine at a weight you can do for 8 reps, then immediately lower the weight and do another 8 reps. Keep lowering the weight and repeat the exercise a total of 10-16 times.]

3. Legs superset (run the cycle three times for a total of three supersets)
•    Leg Press (20 reps)
•    Dumbbell Split Squat Jump (15 reps each leg/30 reps total)

4. Shoulder superset (run the cycle three times for a total of three supersets)
•    Incline Front Dumbbell Raise (30 reps)
•    Incline Lateral Dumbbell Raise (30 reps)
•    Incline Rear Dumbbell Raise (30 reps)

5. Shoulder Press Machine (4 sets/8 reps)

6. Climb stairs w/weight vest (add 30% of your body weight and step for 12 minutes)

일요일, 5월 24
11AM
KST
Las Vegas, Nevada

미디어

최근
UFC 187 메인 카드 경기에 출전하는 크리스 와이드먼, 앤서니 존슨, 비토 벨포트, 다니엘 코미어, 도널들 세로니, 존 막데시가 공개기자회견 질문에 답했다. 기자회견은 라스베가스의 MGM 그랜드에서 진행됐다.
2015. 5. 21
UFC 페더급 No.1 컨텐더 코너 맥그리거가 미디어데이 공개훈련을 실시한 후 UFC 187 대회에서 치러지는 두 개의 타이틀전에 대한 자신의 의견을 밝혔다.
2015. 5. 21
카메라 앞에서 소속팀 감독에게 귀엽게 반항하는 다니엘 코미어. 크리스 와이드먼과 도널드 세로니는 라스베거스에서 겪는 힘든 일에 대해서 깊이 공감하는 이야기를 나눈다. 비토 벨포트, 앤서니 존슨 등 UFC 187 출전선수들이 팬과 만나는 시간을 가진다.
2015. 5. 21
UFC 187 Ultimate Media Day at the MGM Grand Hotel/Casino on May 21, 2015 in Las Vegas Nevada. (Photo by Brandon Magnus/Zuffa LLC/Zuffa LLC via Getty Images)
2015. 5. 21