Jon Jones Workout Plan for UFC

Jon Jones is talked about having one of the hardest workouts in the UFC, but many feel like that was just all talk from his camp after his recently failed drug tests. It goes without question that when he's in the octagon he's one of the most lethal fighters around, but there has been some serious questions about his ethics, more specifically the Jon Jones Supplements he uses in preparation for his fights.

Jones came into the UFC at a very early age, so the media was exceptionally interested if he followed any specific style of training. When asked, Jones gave a straight forward response replying this his sparring and training is a mixture of various different arts and styles.

Even though UFC is “Mixed Martial Arts,” it is very rare to find a fighter with a mixture of different styles.

He is a former All-American Wrestler that spends a large portion of his time training in an unorthodox fashion that results in being very unpredictable in the octagon.  Jon “Bones” Jones is considered to be a New Breed.  When his opponents search for a weakness they are usually at a loss.

However many are questioning the legitimacy of his entire career after his multiple failed drug tests and run ins with the law. We did out own investigation of the Jon Jones Supplements and had some interesting findings to say the lest.

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Jon Jones Workout Plan:

Workout 1: Full Body

Warm-Up

ILIOTIBIAL TRACT-SMR
20-30 seconds

QUADRICEPS-SMR
20-30 seconds

HAMSTRING-SMR
20-30 seconds

PIRIFORMIS-SMR
20-30 seconds

LOWER BACK-SMR
20-30 seconds

LATERAL BAND WALK
1 Set x 10 Reps

DUMBBELL REAR LUNGE
1 Set x 10 Reps

ROPE JUMPING
2 minutes

TRX HP AND LAT STRETCH (SHOWN AS HIP CIRCLE)
1 Set x 5-10 Reps

RESISTANCE TRAINING

BARBELL DEAD LIFT
4 Sets x 8 Reps

CLEAN PULL
4 Sets x 8 Reps

HANG SNATCH
4 Sets x 8 Reps

DUMBBELL REAR LUNGE
4 Sets x 8 Reps

PUSH PRESS
4 Sets x 8 Reps

ONE LEG BARBELL SQUAT
4 Sets x 8 Reps

BARBELL BENCH PRESS – MEDIUM GRIP
4 Sets x 8 Reps

BARBELL DEADLIFT
4 Sets x 8 Reps

INVERTED ROW
4 Sets x 8 Reps

FARMERS WALK
2 Sets x 100 yards (2 minutes rest)

FINSHERS

STANDING BICEPS CABLE CURL
2-3 Sets x 6-8 Reps

CABLE CHEST PRESS
2-3 Sets x 6-8 Reps

LEG PRESS
2-3 Sets x 6-8 Reps

TRICEPS PUSHDOWN
2-3 Sets x 6-8 Reps

SEATED SIDE LATERAL RAISE
2-3 Sets x 6-8 Reps

Workout 2: Full Body

WARM UP

ILIOTIBIAL TRACT-SMR
20-30 seconds

QUADRICEPS-SMR
20-30 seconds

HAMRSTRINGS-SMR
20-30 seconds

PIRIFORMIS-SMR
20-30 seconds

LOWER BACK-SMR
20-30 seconds

LATERAL BAND WALK
1 Set x 10 Reps

DUMBBELL REAR LUNGE
1 Set x 10 Reps

ROPE JUMPING
2 minutes

TRX HP AND LAT STRETCH
1 Set x 5-10 Reps

RESISTANCE TRAINING

BENT OVER BARBELL ROW
4 Sets x 8 Reps

HANG CLEAN
4 Sets x 8 Reps

PUSH PRESS
4 Sets x 8 Reps

BARBELL SQUAT
4 Sets x 8 Reps

GOOD MORNING
4 Sets x 8 Reps

KETTLEBELL CURTSY LUNGE
4 Sets x 6 Reps

ALTERNATING DELTOID FRONT RAISE
4 Sets x 6 Reps

GOBLET SQUAT
4 Sets x 6 Reps

PULLUPS
4 Sets x 6 Reps

FARMERS WALK
2 Sets x 100 yards (2 minutes rest)

FINISHERS

STANDING BICEPS CABLE CURL
2-3 Sets x 6-8 Reps

CABLE CHEST PRESS
2-3 Sets x 6-8 Reps

LEG PRESS
2-3 Sets x 6-8 Reps

TRICEPS PUSHDOWN
2-3 Sets x 6-8 Reps

SEATED SIDE LATERAL RAISE
2-3 Reps x 6-8 Reps

 


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