Unveiling Jon Jones’ Workout Routine: Key to His Strength & Success in UFC

May 31, 20230

Jonathan Dwight Jones, or better known as “Jon Bones Jones,” is a titan in the UFC world. Standing 6’4″ tall with a reach advantage that seems to stretch from here to eternity, Jones is well known for his sophisticated, strategic fighting style. But the bones behind the “Bones” nickname doesn’t just appear out of thin air. It’s crafted in the gym, following the Jon Jones training routine.

The first secret behind the Jon Jones workout routine lies in the diversity of his training. Jon doesn’t stick to one type of workout. No, his training routine is a blend of different disciplines, each designed to develop a specific aspect of his fighting arsenal. This is a man who comprehends that in MMA, you need to be a jack-of-all-trades, master of all.

A week inside the Jon Jones workout routine reveals a relentless, challenging program that leaves no muscle group unattended. Here is a glimpse of the types of exercises you might find him tackling in a typical week:

Weekly Regime:

Mornings are for strength and conditioning, with a focus on lifting weights and high-intensity interval training (HIIT). Deadlifts, squats, bench presses, and power cleans are common exercises, giving him the explosive strength he’s known for.

In the evening, it’s all about technique with MMA training. Sparring, grappling, boxing – you name it. This is where he crafts the moves that leave his opponents spellbound.

Tuesday morning starts with a cardio workout – it’s all about building that stamina. Treadmill sprints, swimming, and cycling are Jon’s go-to for a heart-pounding cardio session.

Evening is the time for Brazilian Jiu-Jitsu and wrestling drills, honing the ground game that’s won him more than one bout.

The day starts with more strength and conditioning. This could involve plyometric exercises or an intense kettlebell workout to develop his explosive power.

In the evening, he sharpens his striking skills with some Muay Thai training. It’s all about those kicks and knees that leave opponents wondering what just hit them.

Another cardio-intensive morning awaits. Long-distance running is often on the menu to boost endurance.

Thursday evening takes him back to the mat for more Brazilian Jiu-Jitsu and wrestling, ensuring he’s always ready to tangle with the best.

The Jon Jones workout routine wouldn’t be complete without another dose of strength and conditioning. Fridays are for core workouts – think weighted sit-ups, planks, and Russian twists.

Later in the evening, he’s back in the ring working on his boxing skills. Footwork, speed, precision – the bread and butter of any UFC fighter.

Saturdays are a bit different. Jon Jones takes it outside for some plyometric exercises, hill sprints, and even some sand dune running if he’s feeling particularly ambitious.

And to finish off the week, it’s another evening MMA training session, running through the full gamut of techniques that make him the fighter he is.

One key element that stands out in the Jon Jones training routine is the fact that there’s no such thing as a ‘rest day.’ Sunday is his ‘active rest day,’ which involves stretching, yoga, and recovery workouts to prepare his body for another grueling week.

The Jon Jones training program is not just about physical workouts. Jon is also very conscious about his diet. The Jon Jones workout and diet plan are closely interlinked. As he says, “You can’t out-train a bad diet.” His diet mainly focuses on high protein intake, complex carbohydrates, and lots of fruits and veggies.

Now, what’s interesting about Jon Jones’ gym workout is that he doesn’t neglect unconventional and innovative training methods. Jones is known to incorporate elements such as tire flips, sledgehammer swings, and battle ropes into his routine. These workouts add a functional, whole-body element to his training, perfect for the demands of the Octagon.


Jon Jones uniquely incorporates underwater training to enhance his lung capacity and build strength.


Going Deeper into Jon Jones’ Training Regime

To truly comprehend the “Jon Jones training routine,” one must step inside the mind of a champion. This isn’t merely about reps, sets, or specific exercises. It’s a philosophy, a way of life. Every routine, every drill, and every exercise is meticulously thought out and planned with the precision of a master craftsman.


Strength and Conditioning:

The Jon Jones strength training program is designed to develop muscular strength and endurance, critical factors for any MMA fighter. The routine involves compound lifts such as deadlifts, squats, and bench presses, which engage multiple muscle groups simultaneously, delivering maximum impact. Jones also integrates high-intensity interval training (HIIT) for conditioning, often performing rounds of burpees, kettlebell swings, and box jumps to enhance his cardiovascular fitness and resilience.
Jones is also known for his emphasis on flexibility and mobility work, which is somewhat unique among fighters. He regularly incorporates yoga into his routine to improve his range of motion and reduce the risk of injury. This is evident in his fighting style, which often showcases a diverse range of strikes and techniques that require high levels of flexibility and mobility.


MMA Training:

Jones’ training doesn’t just end with weights and cardio. A significant part of his routine is dedicated to MMA-specific training, where he hones his technique, refines his moves, and learns new skills. Sparring and drilling with training partners, working on his striking, grappling, and submission skills, are all part of his everyday routine.

Striking Training

In his striking training, Jones works on both his punches and kicks, emphasizing power, accuracy, speed, and variety. He’s known for his unorthodox and creative striking, which requires him to train a wide range of techniques.

His punching regimen often includes various types of punches like jabs, crosses, hooks, and uppercuts. He trains them using heavy bags, speed bags, focus mitts, and through sparring.

As for his kicks, Jones is renowned for his effective use of oblique kicks. His kicking training would consist of practicing various kick types such as front kicks, roundhouse kicks, side kicks, and spinning kicks.

Grappling and Submission Training

Grappling forms a crucial part of Jones’ fighting style. His wrestling background gives him a strong foundation, but he also trains in Brazilian Jiu-Jitsu (BJJ) to develop his submission skills.

In his grappling training, he works on takedowns, takedown defense, positional control, and transitions. This training often involves live wrestling drills and BJJ rolling sessions.

Submission training usually involves practicing various chokes and joint locks. Jones is known for his chokes, particularly the guillotine choke, which would be a focus in his submission training.


Sparring forms an integral part of Jones’ MMA-specific training. It allows him to put together the striking, grappling, and submission techniques he has learned in a full-contact, fight-like scenario. Sparring helps improve his timing, accuracy, defensive skills, and fight IQ.

Defense and Footwork

Lastly, no fighter can ignore defense and footwork. Jones trains to improve his blocking, parrying, slipping, and dodging for both punches and kicks. His footwork drills aim to enhance his movement efficiency, positioning, distance management, and agility.

It’s important to note that this is a general overview. Jones’ specific routine can vary significantly depending on his upcoming fights, current training focus, and the strategy devised by his coaching team.



Cardio and Endurance Workouts

Jones firmly believes in the importance of having a strong cardio base, vital for enduring lengthy, energy-demanding fights. This includes sprinting on the treadmill, cycling, and even swimming – a full-body workout and a fantastic cardio workout that also helps with recovery. Long-distance running is also part of his routine, helping build that lasting endurance.

Long-Distance Running

Long-distance running is a traditional and effective method to build cardiovascular endurance. Jones might run several miles at a steady pace to develop his aerobic capacity. This type of training improves the efficiency of the heart, lungs, and circulatory system, enabling him to maintain a high work rate for longer periods during a fight.

High-Intensity Interval Training (HIIT)

HIIT involves short, intense periods of exercise followed by brief rest periods. This type of training can include a variety of activities, such as sprinting, cycling, or circuit training with exercises like burpees, kettlebell swings, and box jumps. HIIT training improves both aerobic and anaerobic fitness, mirroring the intense bursts of effort required in MMA fights.

Combat Sports Conditioning

Jones also enhances his cardio through fight-specific conditioning workouts. These include hitting the heavy bag, working the pads, and doing MMA-specific drills at high intensity with short rest periods. This type of conditioning not only improves cardio and endurance but also helps enhance technique, power, and speed under fatigue.

Functional Circuit Training

Functional circuit training is another method Jones likely uses for cardio and endurance. These workouts involve performing a series of exercises targeting different muscle groups with minimal rest in between. Exercises can include a mix of strength training, bodyweight exercises, plyometrics, and cardio exercises. These circuits help improve muscular endurance and cardiovascular fitness simultaneously.


Swimming is a low-impact, full-body exercise that significantly enhances cardiovascular endurance. It’s known that Jones incorporates swimming into his training regimen. He might perform long, steady-state swims or high-intensity intervals for a more strenuous workout.

Recovery and Flexibility Work

Finally, an essential part of Jones’ cardio and endurance training would involve adequate recovery and flexibility work. This could include activities like yoga, stretching, foam rolling, and possibly using techniques like cryotherapy or massage to ensure his body recovers effectively from his rigorous training.


Wrestling and Brazilian Jiu-Jitsu:

Being a versatile fighter, Jones integrates a heavy dose of wrestling and Brazilian Jiu-Jitsu (BJJ) in his training. These ground-based martial arts are crucial in the MMA world, allowing him to control his opponents effectively and apply submission holds to secure a victory.


Diet and Nutrition:

Jones knows that “you can’t out-train a bad diet.” His diet is integral to his training routine and has evolved over the years. He focuses on high protein intake for muscle recovery and growth, complex carbohydrates for sustained energy, and a good variety of fruits and vegetables to ensure he’s getting a broad spectrum of nutrients.


Innovative Ways of Training

As an athlete who’s always looking to push the boundaries, Jon Jones has never shied away from incorporating innovative training methods into his routine. His inventive approach to fitness and fight preparation sets him apart and plays a significant role in his sustained success.

Elevation Training

One innovative technique that Jones incorporates into his training regimen is high-altitude or elevation training. This involves training at high altitudes where the air is thinner and oxygen levels are lower. The body adapts to these conditions by increasing the production of red blood cells to deliver more oxygen to the muscles. Once Jones returns to sea level, his body retains this improved oxygen-carrying ability, providing a boost to his endurance and recovery.

Cross-Disciplinary Training

Jones is well known for integrating elements from various martial arts into his fighting style, and this cross-disciplinary approach extends to his training as well. He incorporates techniques from disciplines like Brazilian Jiu-Jitsu, Muay Thai, wrestling, and boxing into his routine. This varied approach not only improves his skill set but also provides a more rounded and comprehensive workout, challenging his body in different ways and improving his overall athletic performance.

Use of Unconventional Equipment

Jones often uses unconventional training equipment to improve his strength, conditioning, and coordination. This includes tools like battle ropes, steel maces, and kettlebells. These pieces of equipment challenge the body in unique ways and help build functional strength that translates directly into better performance in the Octagon.

Mindfulness and Visualization

Another innovative aspect of Jones’s training is his use of mental techniques like mindfulness and visualization. He’s spoken about the importance of mental preparation, particularly visualization, where he mentally rehearses fights in advance. This approach helps improve focus, reduce anxiety, and enhance performance under pressure.
The use of mindfulness and visualization techniques echoes the mental preparation strategies employed by other elite athletes we’ve explored, such as Cristiano Ronaldo and Conor McGregor. This highlights a common thread of mental fortitude among top-tier athletes across various sports disciplines.


Training in Altitude:

Jones trains in Albuquerque, New Mexico, known for its high altitude. Training at high altitude, where the air is thinner, forces the body to adapt and improve its oxygen utilization, essentially providing a natural form of blood doping. This has been a secret weapon in Jones’ training program, allowing him to outlast his opponents in the Octagon.


Sand Dune Sprints:

Jones frequently posts videos of his sand dune sprints. This is a grueling workout that tests his endurance, agility, and leg strength. The unstable nature of sand forces his body to engage more stabilizing muscles and burn more calories, offering a comprehensive full-body workout.


Jon Jones’ Diet and Nutrition Plan

While his intense training routine builds his strength, agility, and endurance, Jones’ diet ensures his body has the fuel it needs to perform optimally and recover efficiently. Jones uses an innovative, personalized approach to nutrition and recovery. He works with a team of nutritionists and physiotherapists to create a customized diet and recovery plan, taking into account his individual needs, training schedule, and upcoming fights. This ensures he gets the right nutrients to fuel his training and recover effectively afterwards.


High Protein Intake:

The Jon Jones diet is characterized by a high protein intake. This includes lean meats, fish, and plant-based sources, aiding in muscle repair and growth.


Balanced Carbohydrates:

He consumes a balanced amount of carbohydrates, focusing on complex ones like sweet potatoes, brown rice, and oats, providing him sustained energy throughout his intense training sessions.


Healthy Fats:

Jones incorporates healthy fats into his diet, which include avocados, nuts, and fish. These are crucial for hormone regulation and overall body function.



Finally, Jones places a significant emphasis on hydration. Given the intensity of his training, staying adequately hydrated is key to maintaining peak performance.


Humor in the Gym

Although training for an MMA fight can be grueling, Jones knows how to keep things light. His social media is rife with clips showing him cracking jokes, dancing between sets, and generally having a good time. It’s a reminder that while he takes his profession seriously, he understands the importance of enjoying the process.

From his grueling strength training and endurance workouts to his diet and recovery, it’s clear that Jones leaves no stone unturned in his quest for perfection. His training routine is a testament to his commitment and dedication to the sport. However, the “Jon Bones Jones workout routine” isn’t merely a blueprint to his success; it’s a reflection of his mindset, his determination, and his unyielding pursuit of excellence. As the saying goes, “champions aren’t made in gyms. Champions are made from something they have deep inside them – a desire, a dream, a vision.” And clearly, Jon Jones has an abundance of all three.

So, that’s a sneak peek into the Jon Jones workout routine. But remember, this is not an overnight success story. It’s the result of years of dedication, commitment, and perseverance. It’s the routine of a man who knows that every minute in the gym is an investment towards becoming the best in the world.

In conclusion, you don’t have to be a UFC fighter to learn something from Jon Bones Jones’ workout routine. Whether it’s the dedication, the discipline, or the diverse range of exercises, there’s something in there for everyone. Just remember to keep it fun, keep it challenging, and keep pushing those limits. As Jones himself says, “I don’t believe in limits. There are only plateaus, and you must not stay there, you must go beyond them.” And with that, it’s time for you to hit the gym and make your workout routine your own. And who knows? Maybe one day, we’ll be talking about your legendary workout routine.

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