The famous Jon "Bones" Jones is a living legend and a role model for many of my clients and colleagues who'd like to follow in the wrestler's footsteps.
So, I decided to make this in-depth guide about his diet and workout routine and help everyone who'd like to train like a champion.
Let's see what Jon Jones did to build and maintain his physique!
Jon Jones Workout Routine: Go High-Tech
Jon Jones is 6' 4 and weighs 230lbs, so his workouts are designed to push his limits to the maximum and focus mainly on explosiveness and quick movements.
“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.”
- Jon Jones, Mixed Martial Arts Champion
As Jon Jones himself has shared, and from my own experience as an MMA and kickboxing champion, I can attest that doing cardio and strength training three times a week, focusing on compound exercises, is indeed the best and quickest way to gain strength and build muscles.
Yet Jones also practices mindfulness and meditation to maintain mental clarity and reduce stress, allowing him to remain composed under pressure.
Here’s what Jones’ weekly workout routine includes:
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Shadowboxing is excellent for improving body and head movements, as well as footwork, a benefit supported by research such as the study published in the International Journal of Environmental Research and Public Health .
Jon Jones recommends playing heavy music and going with the flow.
Compound exercises help you build strength and lean muscles, so naturally, Jones loves them . They allow him to push his limits and burn fat. Deadlifts and squats are his favorites, and he includes them in every workout.
Jon Jones Workout for Legs
Strong legs will pack on powerful punches, so Jones does big set cycles and less repetition to build strength. His leg workout includes:
Jones typically does five sets of five repetitions. Box squats are excellent for building muscle size and leg and hip strength.
Barbell Back Squats
Jones’ workout includes three sets done three times while keeping a 335lbs barbell on the shoulders. This is great for building strength and athleticism.
Jones does three sets of eight Zercher squats to work on his abs, biceps, and traps. He holds a 315-pound barber in the middle of his elbows while doing the exercise.
Jones' favorite deadlifts are done in three sets with three repetitions because he lifts heavy and has to rest for 1–3 minutes between the sets. MMA fighters love doing deadlifts because they strengthen the back, glutes, hamstrings, and entire legs.
Jon Jones Workout for Abs
Apart from having strong legs, having abs of steel is also very important, as MMA fighters take many stomach punches, but they also need a strong core for dealing with powerful kicks. Jon Jones' typical ab workout includes:
Jack knives are another Jones' favorite. He does at least three sets 3–5 times. The exercise is excellent not only for strengthening the abs and glutes but also for building hip mobility.
Push Up with a Leg Pull
Jones also does three sets of push-ups with a leg pull and tries to repeat the exercise at least five times, often adding a medicine ball. The exercise is fantastic for upper body strength, coordination, and stability, while the leg pulls train the abs at the same time.
Hanging Knee Raise
Three sets of 5–10 repetitions are also part of Jones’ workout to increase his ab strength. Jones says he tries to repeat this exercise as many times as he can.
Here's a version of his daily routine:
- Hang clean (5 sets of 5 reps)
- Barbell push press (8 sets of 5 reps; 30-second rest between sets)
- Lying leg curl (6 sets of 6 reps)
- Depth dumbbell snatch (4 sets of 4 reps)
- Ring twists (3 sets of 4 reps to each side)
- Clean from knees with a jump (3 sets of 10 reps)
- 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)
- One-leg straight-leg walking dumbbell deadlifts (3 sets for 25 yards each)
His post-training routine includes flexibility exercises, dynamic stretching, and yoga, which enhance muscle elasticity and joint mobility. After the stretching, he usually engages in recovery practices like foam rolling and ice baths to expedite muscle recovery and reduce inflammation.
Jon Jones Diet Plan
Having a great workout routine means nothing if you don't watch what you're eating.
Jones gives great importance to his diet and regularly eats throughout the day to maintain his energy levels.
His diet is clean and includes lots of vegetables and lean protein, but also fiber and carbs, while fruits and protein shakes are his go-to snacks.
Jon Jones Diet Includes
- Brown Rice
- Olive Oil
- Protein Shakes
What Jones Avoids Eating
- Junk food
- Refined foods
- Processed foods
- Hydrogenated fats
- Artificial ingredients
Jones’ usually has six meals a day, and they typically consist of:
- Five large whole eggs and a big bowl of porridge for breakfast
- Protein shake with low sugar for a midday snack
- A big bowl of pasta with chicken for lunch
- Another low-sugar protein shake as an evening snack
- A big bowl of steak, baked potato, and broccoli for dinner
- Low-sugar protein shake before going to bed
Jones and I follow a similar nutrition philosophy: a strict, clean diet with rare indulgences like a slice of cake. We both compensate for these treats by adjusting our diets, ensuring we maintain our nutritional discipline.
And besides clean eating, Jones knows the importance of being hydrated, drinking at least 20 oz. of water with his meals.
What Supplements Does He Take?
Being a champion means getting lots of attention from supplement brands.
Jones signed a contract with GAT supplements in 2018 and uses a GAT PMP pre-workout to increase his stamina.
As I mentioned, he's also big on protein shakes and uses them on a daily basis to add as much protein to his diet as he can.
And that's all the supplementation the champion uses.
Jon “Bones” Jones - a Wrestling Champion
As you may know, Jon Jones is a mixed martial arts fighter from Rochester, New York, USA.
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Jones has two Ultimate Fighting Championship (UFC) Light Heavyweight championships under his belt.
He is considered one of the most celebrated pound-for-pound-trained competitors of all time.
Jon made his UFC debut in August 2008, which helped launch his career and build an impressive record.
Jones' awards and achievements include 22 wins from 24 fights, nine knockouts, six submissions, and seven wins based solely on the decision.
The champion also holds a couple of UFC records in the light heavyweight category, such as:
- most wins
- most successful and consecutive defenses
- longest winning streak
- the most submission victories
Since the start of weight classes, he has become the youngest ever titleholder in the UFC and created history in 2011 at UFC 128.
Jones is one of the biggest names in the UFC Light Heavyweight Championship and one of the world's most reputable MMA champions.
But Jon Jones didn’t achieve all this with luck. His strict diet and strenuous workout routine, which evolved throughout his career (emphasizing agility and tactical skills over raw strength), have made him the champion he is today.
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