Jon Jones, widely regarded as one of the greatest mixed martial artists (MMA) of all time, has dominated the Ultimate Fighting Championship (UFC) across multiple weight divisions. His success is not solely attributed to his natural talent but also to his rigorous training regimen and meticulously planned diet. This article delves into the specifics of Jon Jones' diet and workout routine, providing insights into how he transformed his body and maintained peak performance throughout his career.
Introduction
Jon Jones' journey in the UFC has been marked by incredible feats of athleticism and strategic brilliance. From winning his first title at a young age to his transition to the heavyweight division, Jones has consistently adapted his training and nutrition to meet the demands of each challenge. His approach to fitness combines strength, explosiveness, and technical mastery, making him a formidable opponent in the octagon.
Jon Jones' Transformation: From Light Heavyweight to Heavyweight
Fighters often move between weight classes in the UFC, but Jon Jones' transition from light heavyweight to heavyweight stands out due to the significant changes he made to his diet and training. When Jones decided to move from the light heavyweight division to the heavyweight division, he didn’t go the easy route. To gain the size and strength required for his new weight class, ‘Bones’ followed a strict 5,000-calorie diet each day! The key was to gain a healthy amount of muscle mass without compromising his skills. This transformation required a strategic approach to both his diet and workout.
The Jon Jones Diet Plan
Calorie Surplus and Macronutrient Balance
To facilitate muscle growth, Jones' diet plan, crafted with the help of experts like Stan Efferding, focused on achieving a calorie surplus. This meant consuming more calories than he burned daily. During heavy training days, Jones consumed over 4500 calories. Efferding created Jones a specifically tailored plan - taking particular care of his macros and micronutrients - and had him chowing down on 220 grams of protein a day and a whopping 4500 calories overall on heavy training days.‘The 4500 would be on high-fatigue training days and the 4000 or 4250 would, say, be on the weekends, days off or days when he did only one low-fatigue session,’ Efferding said. Jones aimed for approximately 220 grams of protein daily to support muscle repair and growth.
Daily Meal Breakdown
Jones' daily meal plan was divided into several small meals to aid digestion and optimize nutrient absorption. Here's a glimpse into what a typical day of eating looked like for him:
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- Breakfast: The UFC heavyweight champion starts his day with a filling meal of eggs, rice, and lean protein like chicken or fish. A lot of time it's steak and eggs, steak for breakfast. Also, oatmeal, some days rice, about five eggs, avocado, some light fruit.
- Mid-Morning Snack: The breakfast is followed by a small mid-morning snack to keep his muscle recovery on track, he fuels up with a protein shake and more fish or chicken.
- Lunch: For lunch, Jon Jones usually has lean minced turkey and vegetables. It is a very balanced meal to keep his energy up without adding excess fat.
- Pre-Training Snack: Before hitting the gym, ‘Bones’ snacks on something quick like jelly beans to give him an immediate burst of energy for his intense training sessions.
- Dinner: After training, the 37-year-old focuses on protein-rich meals like breaded chicken with dip to support muscle recovery.
- Dessert: He wraps up his day with a sweet treat-mixed berries to satisfy his cravings while still keeping it healthy.
Food Choices and Hydration
Jones incorporated a variety of nutrient-dense foods into his diet. He highlighted red meat as a primary source for his weight transformation, consuming a lot of steaks, a lot of hamburger meat, a lot of ground beef, a lot of ground buffalo, eggs for breakfast and eggs for lunch. Complex carbohydrates like rice and oatmeal also played a crucial role in providing sustained energy. Jones understood the importance of staying hydrated and properly fueling his body with supplements to achieve peak performance. According to Jones’ nutritional coach, he aims for 1 gallon or more of water each day to supplement lost fluid from sweat during intense workouts. Jones believes that using high-quality supplements is essential for optimal nutrition since our bodies cannot always get all the nutrients it requires from food alone.
Challenges and Sacrifices
The transition to a high-calorie diet was not without its challenges. Jones revealed that eating such large meals often hurt his jaw, and he sometimes had to blend food to make it easier to swallow. However, he viewed this as a necessary sacrifice to achieve his goals.
Jon Jones' Workout Routine
Training Philosophy
Jon Jones’ training focuses on versatility, strength, and technical mastery. His workouts include wrestling drills, striking sessions, grappling, and high-intensity functional training, all tailored to maintain his dominance in both the light heavyweight and heavyweight divisions. The overarching philosophy underpinning Jones’ training is rooted in the principle of explosiveness and preserving Jones’ formidable muscle mass. Each exercise is carefully curated to elicit a rapid-fire response from his muscle fibers, enabling him to harness his full potential within the confines of the octagon.
Weekly Schedule
During training camps, Jones worked out six days a week, combining intense workouts with active recovery sessions. The training is structured over 6 days per week, with Sunday reserved for active recovery. Each training day includes 2 sessions: one in the morning (AM) and one in the afternoon or evening (PM). Cardio sessions are alternated in the mornings (30-45 minutes), while the afternoons are dedicated to strength training, MMA drills, or conditioning, depending on the day. As a perfectionist, Jon Jones took a deliberate three-year hiatus to bulk up and adapt to his new heavyweight frame, ensuring he felt confident and fully prepared to compete at the highest level in his new division.
Cardio Training
Jones’ cardio sessions are designed to build a strong endurance base while improving the explosiveness and stamina required for MMA. These routines incorporate a mix of steady-state activities like running or swimming and high-intensity intervals such as sprints or cycling. Jones’ approach ensures a balance between aerobic and anaerobic conditioning, mirroring the unpredictable pace of an MMA fight.
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A sample cardio routine includes:
- 500-meter warm-up jog.
- 2 miles treadmill run.
MMA Drills
Jones’ MMA drills focus on versatility and precision, reflecting his dynamic fighting style. These routines cover all aspects of striking, grappling, and defence, honing the skills needed to dominate in every phase of combat. These sessions focus on striking, grappling, defence, and fight-specific conditioning. Expect striking combinations with punches, kicks, and elbows, alongside grappling movements like takedowns and clinch work. Conditioning circuits incorporate functional exercises like tire flips and sprawls to build explosive power and endurance.
Examples of MMA drills include:
- Bag clinch strikes: Grab the bag close and pound with punches, knees, and elbows.
- Freestyle on the heavy bag - Different combinations, move around the bag. Punch knee, elbow, kicks, keep moving, and don’t forget to dodge and weave incoming blows. 3×3 minute rounds.
- Ground and Pound. Attack with elbows, punches, hammerfists. Change position and attack from different angles.
- Sprawl drills (run on the spot in the squat position for 5 seconds. Sprawl. Repeat as fast as you can) - 1 minute.
- Shoot drills (Shoot forward as if attempting a single leg takedown). Move around, change directions (1 minute).
- Sandbag fireman carries and sprints.
Strength Training
Strength training is a cornerstone of Jones’ programme, designed to develop muscle power, endurance, and explosive strength. These routines focus on compound lifts like squats, deadlifts, and push presses to target multiple muscle groups and maximise efficiency. The sessions also integrate functional exercises such as kettlebell swings and farmer’s walks to mimic the demands of combat while improving core stability and overall power.
A sample strength training routine includes:
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- Barbell Deadlifts: 5 sets of 5 reps at 75-85% of 1RM for maximal strength and power.
- Lat Pulldown: 4 sets - 12 reps at 60%, 12 reps at 65%, 10 reps at 70%, 10 reps at 75%.
- Pull-Ups: 3 sets to failure.
Conditioning Circuits
These conditioning circuits are designed to build the power, endurance, and functional strength needed to thrive in the octagon. Combining explosive movements like tire flips and kettlebell swings with core-focused drills, these workouts mimic the intensity of MMA combat.
Examples of conditioning exercises include:
- Tire Flips.
- Wall Balls.
- Heavy Farmer’s Walks.
- Sandbag Shouldering.
- Reverse Burpees.
- MMA Up Kicks.
- Hanging Knee.
Recovery and Mental Preparation
Active Recovery
Recovery is as important a part of Jon Jones’ schedule as the actual training. It’s during recovery that the body repairs, grows stronger, and gets ready for the next session. Jones dedicates his weekends to active recovery, focusing on flexibility, mobility, and muscle repair to ensure he stays at the top of his game. A vital part of Jon’s recovery is yoga, which enhances flexibility and loosens tight muscles. To take recovery even further, incorporate methods like foam rolling, ice baths, or massage therapy, just as Jon does.
Mental Fortitude
In addition to his rigorous physical training, Jon Jones prioritizes mental preparation and rest in his workout routine. Visualization techniques are a powerful tool that Jon Jones uses to enhance his focus and motivation during training. Visualizing success is not just about seeing it happen; it’s also about feeling it happen. To start using visualization in your own training routine, identify specific areas where you need improvement or where you want to excel.
Key Takeaways
Consistency is Key
If you’re looking to train like Jon Jones, consistency is key. It’s important to note that Jones also incorporates cardio and recovery exercises into his routine on a regular basis to prevent injury and promote faster muscle growth. Pairing this with a clean diet that focuses on quality carbs and lean protein sources allows him to bulk up while staying healthy.
Seek Professional Guidance
To incorporate Jon Jones’ workout routine and diet plan into your own fitness regimen, it’s essential to consult with professionals. This is because jumping into heavy training sessions too quickly can cause injury or burnout. It’s essential to listen to your body when following an intense workout routine like Jon Jones’. If something feels too heavy or painful, take a break, stretch, or modify the exercise as needed.
Versatility and Adaptability
Jones embodies an indomitable will, fueled by unwavering passion and a steadfast commitment to achieve ultimate supremacy. His relentless pursuit of excellence and unmatched distinction is a testament to his untamed spirit and unstoppable force of nature. Just as Jones combines various disciplines to create a comprehensive training program, you too can diversify your workouts for optimal results. Whether it’s incorporating new exercises, trying out high-intensity intervals, or focusing on recovery, there’s something to learn from the champ’s approach.