Last weekend, Jon “Bones” Jones became the UFC’s light heavyweight champion by defeating Maurício “Shogun” Rua. Jones has destroyed his opponents of late, and he punished Rua throughout the first two rounds. In the third round, the former NJCAA All-American wrestler finished Rua off with a TKO, becoming, at age 23, the youngest MMA fighter ever to win a UFC crown [watch the fight highlight video].
As with most champions, getting to the top did not come without sacrifice and hard work. Jones earned his stripes not only in the octagon, but also in the gym, devoting time and dedication to tough workouts. Three days a week, Jones hits the gym with trainer Kelly Tekin for intense cardio and strength training. “We went by feel and used a lot of explosive exercises to train his muscle fibers to fire faster,” says Tekin. “We also relied on a lot of heavy compound exercises to keep muscle on his frame.”
Below is a look at Jones’s training regimen.
Hang Clean: 5×5
Barbell Push Press: 8×5, with 30 seconds rest between sets
Lying Leg Curl: 6×6
Depth Dumbbell Snatch: 4×4
Ring Twists: 3×4
Clean From Knees With Jump: 3×10
Med Ball Superset [run the cycle three times for a total of three supersets]
• Med Ball Power Up: 3×5
• Med Ball Sprawl and Jump: 3×8
• Med Ball Plyo Push-Up: 3×8
One-Leg Straight Leg Walking Dumbbell Deadlifts: 3×25 yards
We have a feeling we’ll be hearing Jon Jones’s name for a long time to come. Congratulations, Mr. Jones, on your new title. We look forward to seeing you fight again.