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Jon “Bones” Jones, renowned for his wrestling prowess, hails from upstate New York, specifically Rochester. His journey into the world of combat sports ignited during his high school years, fueled by a familial legacy of athleticism; he’s one of three brothers, the others making their mark in the NFL. Within the realm of the Ultimate Fighting Championship (UFC), Jones boasts two Light Heavyweight championships. However, his path has been fraught with challenges, including testing positive for banned substances and facing legal repercussions following involvement in a hit-and-run incident.
Currently, this bodyweight champion is 6 feet and 4 inches tall with a weight of 230 pounds. He has an 84.5-inch reach.
Jon Jones, also known as ‘Bones,’ is a famous fighter in mixed martial arts. He competes in the Ultimate Fighting Championship (UFC). He’s known for being good in this sport. He’s won the UFC Light Heavyweight Championship two times. Many people think he’s one of the best fighters ever.
Jon was born into a family that really loves sports. His older brother, Arthur Jones, played in the NFL until he retired in 2017. Jon’s younger brother, Chandler Jones, also plays in the NFL and currently is part of the Arizona Cardinals team.
Jon made his UFC debut in August 2008, and he left a big impression right away at UFC 87. He put on an incredibly exciting performance, which helped him win his first UFC fight.
Since then, Jon has been on fire. His mixed martial arts career has been really successful, with a total of 22 wins out of 24 fights. He’s got 9 knockouts, 6 submissions, and 7 wins by decision.
And that’s not all. Jon also holds many UFC records in the light heavyweight division. These records include the most successful and consecutive defenses, most wins, longest winning streak, and the most submission victories.
The highlight of Jon’s career came in 2011 at UFC 128. That’s when he made history by becoming the youngest-ever titleholder in the UFC since weight classes began.
As of 2019, Jon D. Jones is a prominent figure as the UFC Light Heavyweight champion, holding onto the title for the past two years. He’s also ranked as the best pound-for-pound fighter, making him one of the most respected champions in MMA. But the lingering question is: how does a champion like Jon Jones consistently stay at the peak of his performance?
The key lies in his diet, rigorous training regimen, and overall healthy lifestyle. For Jon Jones, success is mostly about hard work, with luck playing a minimal role. If you aspire to reach the heights Jon has attained, we’ve outlined his workout routines and diet plan below. But first, here are his statistics.
Jon Jones Statistics
- Height: 6 feet 4 inches
- Average Weight: 92.99 kg or 230 pounds
- Date of Birth: July 19, 1987
- Age: 36 (as of 2023)
- Nationality: American
Jon Jones Workout Routine
Jon Jones is incredibly dedicated to his gym training, aiming to sculpt his physique to perfection. Standing at 6’4 and weighing 230 lbs., he tailors his workouts to maximize his potential, focusing on explosive movements and agility to push his limits to the fullest.
As per numerous interviews, Jones reveals he dedicates three days a week to strength training and cardio. Kelly Tekin, his strength and conditioning coach, explains, “We focused on explosive exercises to enhance muscle speed and heavy compound exercises to maintain muscle mass.”
Compound exercises are known for their efficiency in building muscle and strength quickly. These exercises engage multiple muscle groups simultaneously, contributing to overall muscle development. Jon “Bones” Jones has notably increased his muscle mass over time, largely due to his routine centered around explosive and compound movements.
Jones utilizes advanced equipment designed to simulate real fight scenarios. One technique involves his trainer placing a dummy on a Tread Sled, a non-motorized treadmill. Jones then wears a vest connected to resistance cords, enhancing the intensity of his training.
“I would exert maximum force on the dummy for 5-10 seconds, mimicking a takedown,” says Jones. “The resistance from the cords pulling me backward makes it a challenging exercise, great for building explosive strength.”
Jones also incorporates the VertiMax machine into his training regimen. This platform is equipped with bungee cords that he attaches to his hands, knees, ankles, and waist. He then performs exercises such as knee strikes, kicks, and punches continuously for 30 to 60 seconds. During this routine, he alternates between traditional and southpaw stances.
“The added resistance made it challenging to even keep my hands up, let alone throw punches,” explains Jones. “But after training with the machine, when I went to knee a guy in the Octagon without the resistance, it made my strikes much more powerful.”
Incorporating resistance into your workouts is an excellent method for enhancing overall power and explosive strength throughout your body. It also contributes to muscle strengthening and improves coordination in those muscle groups.
Jon “Bones” Jones is renowned for his exceptional physique in his sport. With relatively long limbs, he boasts an impressive reach of 84.5 inches. His body type, coupled with his considerable strength, makes for a formidable combination.
Having longer legs is advantageous because they can generate more force, thanks to the extended leverage they provide. Jon Jones has capitalized on this by incorporating kicks and flying elbows into his arsenal, enabling him to dominate and win numerous competitions.
Typically, Jon follows the exercise schedule outlined below. His routine emphasizes full-body workouts that target multiple muscle groups, with particular attention to his core muscles. In his sport, a strong core is crucial as it absorbs punches and kicks to the stomach. Moreover, the power behind punches, kicks, and other explosive movements originates from the strength of the core.
1. Hang Clean (5 sets of 5 reps)
2. Barbell Push Press (8 sets of 5 reps: 30-second 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 walking Dumbbell Deadlifts (3 sets for 25 yards each)
But that’s not all. Jones also incorporates Tabata training on the treadmill into his routine, a form of HIIT (High-Intensity Interval Training). This involves exercising at maximum intensity for 20 seconds followed by a 10-second break, repeated at least 8 times without pause. The entire process takes about 4 minutes and has yielded incredible results for Jones. Generally, these types of exercises can significantly improve endurance, strength, and flexibility, and reduce body fat compared to other forms of cardio.
Jones considers himself fortunate to be born into an athletic family, particularly when it comes to skill and toughness. In a conversation with The Baltimore Sun, Jon expresses his belief that his eldest brother, Arthur, who previously played as a protective lineman in the NFL, could excel as an MMA fighter. “I think my brother would do great in the octagon,” Jon says. “My brother has been living with me for about three weeks now, and his wrestling is on a completely different level. I really don’t see anyone in the heavyweight division right now who is about to punch with my brother and not get thrown. My brother has amazing Greco-Roman wrestling [skills], and since he has been here, my Greco-Roman has come back completely.” Arthur, who now stands at 6’3 and weighs 300 lbs., was a versatile New York State heavyweight champion wrestler during his high school years.
In a conversation with Yahoo Sports, Jon believes that Arthur has the potential to become a UFC champion in half the time and effort it took Jon himself. “If he dedicated one year to the twice-a-day training lifestyle, I think he could compete with the UFC heavyweight champion. He’s that special. It took me three years to get where I am, and Arthur is so special. He could get here in a year and a half,” Jon explains.
If you’ve ever noticed the scar on Jon’s forehead, it’s from a scuffle with Arthur during their school days. Arthur hit him with a crushed soda can, leaving behind a souvenir of his big brother’s dominance. Jon and his two other brothers frequently fought and roughhoused as kids, which he believes toughened them up.
Shadow Boxing
Go High-Tech
Abs Drill
Compound Exercises
Jones is a big fan of deadlifts and squats, considering them among his favorite exercises. He loves them not only for their muscle-building benefits but also for the strength they provide. Compound exercises are a significant component of Jon’s training regimen, as they enable him to push his limits to the fullest. Besides enhancing strength, compound exercises also help build lean muscle mass, which is effective for burning fat.
In every session, Jon includes his favorite compound exercises: deadlifts and squats. He prefers these over isolated exercises because they engage multiple muscles simultaneously rather than just one.
A Jon Jones Routine
Here’s Jon Jones’s typical workout session, characterized by high pace and intensity from start to finish. This approach helps him achieve optimal results and conquer every workout.
- Hang Clean: 5 Degrees x 5 Set
- Barbell Push Press: Set between 5 sets x 8 sets with 30 seconds of comfort
- Lying Leg Curl: 6 reps x 6 set
- Ring twist: 4 representatives / each side x 3 set
- Depth Dumbbell Snatch: 4 reps x 4 sets
- Ring Twists: 3 sets x 4 reps
- Clean from Knees w/Jump: 3 sets x 10 reps
- Medicine ball superset (run the cycle three times for a total of three supersets)
- One-Leg Straight Leg Walking Dumbbell Deadlifts: 3 sets, 25 yards each
Once he finishes his workout, Jon ensures to target his abs with a specific exercise known as V-ups. This exercise is crucial for strengthening his core. Jon explains his approach to his abs routine, saying, “I do them at the end of my workouts because I want my core to be already exhausted.”
Medicine ball superset:
- Do 3 sets of the above.
- Medicine Ball Power Up 5 Rep
- Medicine Ball Span & Jump: 8 Rep
- Medicine Ball toy push-up: 8 reps
- Single-leg Straight Leg Walking Dumbbell Deadlifts: 25 yds x 3 sets
- Finish the workout with V-ups: 20 representatives or failures.
Do 3 sets of the above.
Single-leg straight-leg walking dumbbell deadlifts: 25 yds x 3 sets
Finish the workout with V-ups: 20 reps or to failure.
Jon Jones Workout for Legs
- Box Squat: 5 sets and 5 reps.
- Barbell Back Squat: 3 sets and 3 reps.
- Zercher Squats: 3 sets and 8 reps.
- Deadlifts: 3 sets and 3 reps.
Jon Jones Workout for Abs
- Jack Knives: 3 sets and 5-10 reps.
- Push Up With A Leg Pull: 3 sets and 5-10 reps.
- Hanging Knee Raises 3 sets and 5-10 reps.
Workout for legs
Jon does massive barbell exercises, which involve deadlifts and a barbell squat. They encourage him to develop power in his lower body.
However, when it comes to power-lifting activities, Jones prefers to focus on sets rather than repetitions. He and his coaches recommend that individuals aiming to build strength should opt for big set cycles with fewer repetitions.
Box squats
For Jones, the box squat involves five sets of five repetitions each. It’s a beneficial exercise for beginners in workout programs as it helps improve techniques in back squats. The movement entails sitting on a box and then standing up.
Jon uses box squats to build his muscle size along with his leg strength and hip strength. This has really helped him build his muscles to a great extent.
Barbell Back squats
In his routine, Jon includes barbell back squats, performing three sets of three repetitions each. He places the barbell on his shoulders and encourages his fans and followers to do the same. This exercise is highly effective for enhancing athleticism and building strength.
To perform this exercise correctly, place the barbell on your shoulders, stand with your legs shoulder-width apart, and lower yourself into a seated position. Maintain a straight back and avoid arching your lower back. This will enhance your stances, enabling you to kick harder and improve your clinch work.
Jon does this barbell back squat exercise 3×3 with 150 kg or 335lbs.
Zercher squats
This kind of squat is done by him in a set of three with each set having eight repetitions. He does these kinds of squats to work on his traps, abs, and even biceps.
Zercher squats are a unique variation of the squat where the barbell is held in the crook of one’s elbows. Jon performs 8 reps in each set with a weight of 143 kgs or 315 pounds.
Dead-lifts
Jon performs three sets of deadlifts, with only three repetitions in each set, as he focuses on lifting heavy weights. He takes a rest between 1 to 3 minutes between sets. It was with the deadlift that he managed to break his world record. Deadlifts are particularly beneficial for his sport as they help strengthen his hamstrings, glutes, back, and overall leg muscles.
Jones also focuses on strengthening his rear deltoids and arms, which deadlifts help improve. During this exercise, maintain a straight back and emphasize pulling back with your legs. Like Jones, aim to perform 3 to 5 sets with 3 to 5 repetitions each.
What is Jon Jones Workout for Abs?
For Jones, core strength is crucial for his profession, so he incorporates a variety of exercises such as jackknives, pushups with leg pulls, and hanging leg raises into his routine. Let’s take a closer look at each of them.
Jack knives
Jones performs at least 3 sets of jackknives, completing each set for 3 to 5 repetitions. To do this exercise, he lies on the floor and simultaneously raises his legs and upper body, aiming for his arms to reach his legs. This exercise is excellent for improving hip mobility and strengthening the glutes and abs.
Push up with a leg pull
In push-ups with leg pulls Jones completes three sets, aiming to do a minimum of 5 repetitions and a maximum of 10 repetitions per set. He incorporates a medicine ball, holding it in his hands during the exercise. This activity helps stabilize the body and improve coordination. Push-ups build upper body strength, while leg pulls add extra support to intensify abdominal training.
Hanging knee raise
Jon Jones incorporates hanging knee raises into his routine, completing three sets with 5 to 10 repetitions in each set. This exercise is excellent for strengthening the abdominal muscles and is highly effective for anyone aiming to increase core strength.
This exercise requires hanging while raising your knees, which helps build strength and stamina in your core muscles while also strengthening your hip flexors.
While focusing on these abs workouts, Jon Jones pays close attention to his diet alongside his exercise routine. The key is to consistently repeat these exercises as much as possible to achieve the desired results.
If you want to get your desired results, we would suggest that you get inspired by his diet too which we will discuss down below along with his training schedule.
The hi-tech types of equipment that Jon uses to make his workout more powerful and build his muscles are a great deal. These machines help him experience a real fight from his gym. This is what he says about the machines. In his words:
“The extra resistance made it difficult just to keep my hands up, let alone throw a punch. 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”.
Jon’s primary goal during workouts is to achieve a balance and focus on quickness. He aims to make each workout as intense as possible by giving it his all. Balancing intensity and focusing on explosive, quick movements are essential aspects of his workout regimen.
Jones does not believe in failure. He says one must have confidence and failure happens to those who quit. In his words, ‘There is no way to completely fail unless you completely quit.’
He firmly believes in giving his 100 percent effort whenever possible, as it helps him build confidence and drive. In his own words, “I’m beating all the weakness out of myself, beating all the give-up out of myself, I’m beating the lack of cardio, I’m beating the lack of confidence — any sign of weakness that’s in my heart, I’m getting rid of it.”
For him, good luck and success are synonymous with hard work. If you want to succeed, you have to put in the effort to achieve it. Therefore, shortcuts are not an option for him. He believes, “Success is not going to just come to you. You must go out and get it.” He emphasizes the importance of self-motivation, stating, “No one is going to motivate you the way you can motivate yourself.” Consequently, he advises being self-reliant and encourages individuals to “Be your motivation.”
That was all about Jon Jones’s workout routine. Moving on to his diet plan.
Jon Jones Diet Plan
Weight is a crucial aspect for Jon Jones in his profession, and he places great importance on it. As an athlete, he pays special attention to his diet. To maintain his energy levels due to rigorous workouts, he eats regularly throughout the day. His diet primarily consists of clean foods, including lean protein, vegetables, and a balance of carbohydrates and fiber. For snacks, he opts for protein shakes and fruits. Hydration is also a priority for him, as he ensures to drink plenty of water throughout the day.
When it comes to cheat days, Jon Jones emphasizes balance. He believes, “Your meals need to be in balance…I eat cake sometimes; it is just about how you balance it with the other parts you put into your body. If I eat that, I take out something else.”
Jon prefers balanced meals, ensuring that each plate contains all the necessary macronutrients. This approach ensures he’s well-fueled for his strenuous workouts, contributing to the awesome physique he has already achieved.
The light heavyweight UFC MMA champion must monitor his weight closely, allowing only a 13-pound (6 kg) leeway. Simultaneously, he ensures his energy needs are met adequately. His diet primarily consists of protein-rich foods, such as lean meats like chicken, eggs, fish, and dairy products. He avoids junk food and processed foods altogether. Hydration is essential, so he drinks plenty of water, and he incorporates a variety of vegetables and fruits into his diet for fiber and water content.
For breakfast, Jon typically consumes 5 eggs, spinach, turkey, and oatmeal, providing a rich source of complex carbohydrates. He accompanies this meal with several glasses of water, setting the tone for a balanced start to the day. This breakfast offers ample protein and carbohydrates. According to Jon, “Just staying healthy, that is wealth and true happiness,” highlighting the importance of prioritizing health above all else.
For both lunch and dinner, Jon ensures he consumes an ample amount of protein and carbohydrates to maintain his energy levels. His plates are typically high in carbs for energy and high in protein for strength. Additionally, he makes sure to include vegetables with every meal for added nutritional value.
Jon enjoys indulging in cake for his cheat meal, but he compensates for the extra calories by adjusting his diet elsewhere. He doesn’t believe in cheat days, which is evident from his disciplined diet. Jon values his health as one of his greatest assets.
He likes to spread his meals throughout the day and he eats so that his body can maintain the glucose levels. It also helps him to recover from his series of strenuous workouts.
For him, the fear is not the cheat meal but he does not have it very often. When he talks of balancing, he also balances his cheat meal if any, by eating a bit less throughout the day. He once is in an interview, “Your meals need to be in balance too. I eat cake sometimes, it is just about how you balance it with the other parts you put into your body. If I eat that, I take out something else.”
Overall, Jon assures that he always eats a blend of lean proteins, complex carbohydrates, and healthy fats, in addition to lots of fruit and vegetables. Here are a few of his beloved foods:
- Avocados
- Brown Rice
- Chicken
- Salmon
- Eggs
- Protein Shakes
- Spinach
- Kale
- Quinoa
- Steak
Jon Jones has divided his entire day and his diet into 6 parts. He does not restrict consuming fats because it helps to keep him fuller for a longer period. This is what Jon Jones typically eats in his entire day:
- 8 large whole egg and a big bowl of porridge for breakfast
- Protein shake with low sugar in the form of Mid Day Snack
- A big bowl of pasta for chicken breast and lunch
- Protein Shake with low sugar as an evening snack
- 1 big bowl of steak 1 baked potato and broccoli for dinner
- Shake protein with less sugar before sleeping. This is all about the diet plan of Jon Jones.
Breakfast of Champions
Jones believes in starting his day with a champion’s breakfast. He ensures he consumes a high-protein, high-fiber carb combination consisting of 5 eggs, spinach, turkey, and oatmeal with berries, accompanied by a few glasses of water.
Hydrate
Jones is big on hydration so he makes sure to drink at least 20 oz. of water in every meal and even snacks!
No Cheating
Jon Jones adheres strictly to a clean diet and minimizes cheat meals as much as possible. When it comes to cheat days, he states, “I don’t do any cheating days. I want to show everyone that my success was not temporary.”
What to Eat
- Chicken
- Turkey
- Steak
- Salmon
- Eggs
- Olive Oil
- Oatmeal
- Bananas
What to Avoid
- Sugar
- Junk food
- Refined foods
- Processed foods
- Hydrogenated fats
- Artificial ingredients
- Jones on His Diet
In a recent interview, Jones shared that around 80% of his meals are now plant-based. He mentioned, “I switched up my diet a little bit, I started eating plant-based. My cardio feels great, I’m lighter than I normally am. Normally I weigh at least 222 around this time. Right now I’m already 215. So I’m ahead of schedule majorly in my weight cut, which just allows me to focus on happiness and relaxation, and I just feel perfect.”
Jon Jones MMA Supplements
As a prominent figure in the sports industry, Jon Jones is endorsed by a supplement brand called GAT supplements. He briefly signed a deal with them in 2018. However, when it comes to the supplements he uses, he often relies on the benefits of protein shakes.
Whenever he needs to increase his protein intake, Jon simply has a protein shake as a snack during the day. This helps him reach his daily protein goals, providing him with the necessary fuel to recover from workouts and build muscle. Additionally, it aids in preserving his muscle mass.
Here are a few of his supplements,
GAT PMP PRE-WORKOUT
Jones utilizes the GAT PMP pre-workout supplement to increase stamina throughout weight-lifting sessions and help promote muscle growth.
PROTEIN SHAKES
Jones recently gained on 20 lbs. and bellied up to his ‘Bones’ structure, in part by increasing his protein consumption with GAT whey protein.
Jon Jones is regarded as one of the greatest wrestlers of all time, and his success underscores the value of hard work and dedication. His remarkable physique is a testament to the unwavering commitment he has demonstrated towards his craft. His journey serves as a significant source of inspiration for all his fans and followers.
Success revolves around adhering to a balanced diet and engaging in rigorous weightlifting at the gym. It’s about pushing one’s limits to the fullest extent possible. For Jones, the mantra is always, “Train hard, train smart.” His ultimate goal is to be the best, driven by an unparalleled desire for excellence. As he puts it, “My drive and my desire to be the best are second to none.”
He aims to make his story a lasting inspiration for others, using his social media platforms to share his workouts and diet. In his own words, “The biggest thing I want people to take away from my story is that they can achieve their goals[…]”
