Welcome to our Hail to the King – The Jon Jones Workout. The fourth of our MMA Legend workouts. Based on the training regime of UFC fighter and GOAT Jon ‘Bones’ Jones.
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Table of Contents
Introduction
Jon “Bones” Jones is an American professional mixed martial artist and one of the most dominant fighters in the history of the Ultimate Fighting Championship (UFC). Competing primarily in the light heavyweight division, Jones has set records as the youngest champion in UFC history and is widely regarded as one of the greatest fighters of all time.
Jon Jones isn’t just known for his incredible fight IQ and unorthodox style, but also for his athleticism and physical conditioning. His training regime, discipline, and natural talent have allowed him to dominate opponents across multiple eras of the sport.
In this post, we explore the background of Jon Jones, his journey to becoming a UFC champion, his unique training methods, and the mindset that fuels his unparalleled success in the octagon. This comprehensive workout plan is inspired by his approach, offering a mix of strength, conditioning, and MMA-specific drills to help you train like a champion.
Background
Click on the links below for Jon Jones history and background.
Childhood
Wrestling
After graduating, Jon attended Iowa Central Community College, where he won a national junior college wrestling championship. However, his path took a turn when he decided to leave college to focus on mixed martial arts. Inspired by the potential for success in the sport, Jones saw MMA as the perfect blend of his wrestling background and his growing interest in striking disciplines.
MMA
Jones’ meteoric rise was accompanied by a series of legendary bouts against some of the sport’s greatest names, cementing his legacy as one of the most talented and innovative fighters the sport has ever seen.
Jon Jones dominated the UFC with unparalleled skill, creativity, and composure, dismantling legends and rewriting what was possible in mixed martial arts.
Click on the links below for more on Jon Jones history and background.
Personal Demons
The Road Back
Legacy
Jon Jones dismantled Stipe Miocic at UFC 309 with a devastating spinning back kick to the ribs, followed by a barrage of strikes to the head, securing a dominant finish and cementing his heavyweight supremacy.
Jones’ legacy is unmatched in MMA. As the youngest champion in UFC history, he revolutionised the light heavyweight division with his creativity, unorthodox techniques, and consistent dominance. While his career has faced its share of personal controversies, Jones’ ability to evolve and excel under pressure has cemented his place among the all-time greats. Widely regarded as one of the greatest fighters in MMA history, Jon Jones’ career is a testament to his extraordinary skill, resilience, and relentless pursuit of excellence.
Style
Jones is known for his unorthodox striking, combining spinning elbows, flying knees, and unpredictable attacks with traditional techniques. His long reach and fight IQ allow him to control the distance, keep opponents at bay, and set up devastating strikes. He is equally adept in the clinch, where he uses his wrestling to take opponents down or deliver powerful elbows.
In addition to his striking, Jones has exceptional grappling skills. A highly effective wrestler, he is skilled at takedowns, ground control, and submissions, making him a constant threat both on his feet and on the ground.
Jones’ ability to seamlessly blend all aspects of MMA, combined with his strategic mindset, makes him one of the most complete fighters in the sport. This technical mastery has been key to his dominance in the UFC light heavyweight division.
Stats
Fight Record
Significant Professional fights
Click on the links below for more details on Jon Jones significant fights.
Jon Jones vs. Mauricio "Shogun" Rua (UFC 128)
This fight marked Jones becoming the youngest champion in UFC history at just 23 years old. He defeated Rua via TKO in the third round, showcasing his dominance and marking the start of his legendary title reign.
Jon Jones vs. Alexander Gustafsson (UFC 165)
Often considered one of the greatest fights in UFC history, this bout pushed Jones to his limits. He earned a unanimous decision victory in a razor-close fight that proved his resilience and cemented his legacy. This fight was later inducted into the UFC Hall of Fame (Fight Wing).
Jon Jones vs. Daniel Cormier I (UFC 182)
A heated rivalry culminated in Jones handing Cormier his first professional loss, earning a unanimous decision victory. This fight solidified Jones’ claim as the best light heavyweight of all time.
Jon Jones vs. Vitor Belfort (UFC 152)
Despite facing serious adversity when Belfort nearly submitted him with an armbar in the first round, Jones defended his title by winning via submission (Americana). This showcased his composure and well-rounded skillset as a champion.
Jon Jones vs. Daniel Cormier II (UFC 214)
After being out of action due to personal and legal issues, Jon Jones returned to face his fiercest rival, Daniel Cormier, in a highly anticipated rematch. Jones reclaimed the light heavyweight title with a spectacular third-round head-kick knockout, reaffirming his dominance and silencing doubts about his place atop the division. This victory marked a triumphant return for Jones and further solidified his status as one of the greatest fighters in MMA history.
Jon Jones vs. Ciryl Gane (UFC 285)
After a three-year hiatus and a move to the heavyweight division, Jones faced Gane for the vacant title. He won via submission (guillotine choke) in the first round, claiming the heavyweight title for the first time in his career and solidifying his status as one of the greatest fighters of all time.
Jon Jones vs. Stipe Miocic (UFC 309)
Facing the greatest heavyweight in UFC history, Stipe Miocic, Jones defended his newly acquired heavyweight belt.
From the opening bell, Jones came out strong, establishing early momentum with his speed and precision. Miocic, seemingly caught off guard by Jones’ quickness, struggled to find any rhythm in the early exchanges. Midway through the first round, Jones secured a takedown, landing a series of brutal elbows to the temple that set the tone for the fight.
Throughout the bout, Miocic appeared slow in his approach, failing to land significant strikes as Jones maintained constant pressure, utilising a sharp jab and well-timed body kicks. By the third round, the damage began to take its toll. A perfectly placed spin kick to the ribs dropped Miocic, and Jones followed up with a clinical finish, securing another dominant victory.
Training
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.
Jones incorporates pad work, sparring, and clinch drills into his routine to hone his striking and transitions. His training also features explosive strength exercises, plyometrics, and agility drills to improve speed and power. This mix of disciplines ensures Jones is well-prepared for any challenge in the octagon.
During training camps, Jones works out six days a week, combining intense workouts with active recovery sessions. As the fight approaches, Jones reduces the intensity of his training to allow his body to recover fully. He focuses on technical precision and lighter sparring, ensuring he enters the fight in peak condition, both physically and mentally.
Jones’ adaptable and holistic approach to training reflects his commitment to staying at the top of the sport, regardless of the division or opponent.
The Circuits
(Credit to Jed Jovellanos for the amazing illustration)
This workout is inspired by the training regime of Jon “Bones” Jones. It combines raw strength, functional power, explosive conditioning, MMA drills, and core stability to help you build a body as versatile and lethal as his. Get ready to push your limits and embrace the grind. We hope you enjoy it. 🙂
You will need...
Jon Jones’ workouts require some essential equipment, such as dumbbells, kettlebells, and barbells, to maximise strength and power development. Functional tools like sandbags, medicine balls, and battle ropes can add variety and intensity but can be substituted if unavailable. While boxing/MMA gloves, sparring pads, and a heavy bag are highly useful for striking drills, these can be replaced with shadowboxing to simulate the movements effectively.
This programme is designed with flexibility in mind, allowing you to adapt based on your available equipment while still achieving excellent results. Prioritise the essentials, but don’t let the lack of functional tools stop you from getting the most out of the workout. For substitutions for functional training equipment see here.
Structure
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. The programme balances these elements throughout the week to ensure all areas—cardio, strength, and MMA skills—are addressed equally.
Click on the links below for more details on the structure of the Jon Jones Workouts.
1. Cardio Sessions
Jon 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.
These sessions don’t just build fitness; they also enhance recovery and resilience, critical for maintaining energy across multiple rounds. Expect exercises like long-distance runs for endurance and HIIT sprints to sharpen power and recovery time between bursts of effort.
2. MMA sessions
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. From practising unorthodox strikes like spinning elbows and oblique kicks to takedowns and ground and pound.
Also included are drills to improve footwork, timing, combinations, and distance management, as well as conditioning circuits that simulate fight intensity.
3. 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. These workouts ensure that Jones has the physical strength to control opponents in the clinch, defend against takedowns, and deliver devastating strikes with authority.
Cardio Training
The Jon Jones’ cardio training focuses on building endurance and explosive power. His routine includes a mix of long-distance runs, HIIT sprints, cycling, and swimming to improve both aerobic and anaerobic capacity. Functional circuits with minimal rest, like kettlebell swings and plyometric drills, target multiple muscle groups and mimic fight conditions. This varied approach ensures optimal conditioning and recovery, keeping you ready for every round.
Flexibility
The cardio sessions offer flexibility, allowing you to stick to a single activity or mix and match exercises for variety. Options include steady-state endurance, interval sprints, or HIIT-style challenges with running, biking, or other workouts. Each session should last at least 45 minutes, starting and ending with stretching exercises to prevent injury and aid recovery. This adaptable approach ensures you can tailor your cardio to meet your fitness goals while maintaining the intensity required for MMA.
Endurance Options
– 45 mins steady-state run.
– 45 minutes on a rowing machine or stationary bike.
Sprint and HIIT
– 200-metre sprints x 15 (30–45 seconds rest in between).
– 30 seconds on battle ropes x 10 (rest as needed).
– Jump rope: 10 minutes (continuous or broken into intervals).
Mixed Cardio Routine
– 20 minutes interval running (e.g., 1-minute sprint, 1-minute jog intervals).
– 10 minutes cycling at moderate intensity.
– 15 minutes interval rowing (alternate between 45 seconds fast, 90 seconds recovery).
Mixed Cardio Routine 2
– 500-metre warm-up jog.
– 2 miles treadmill run. (Moderate speed).
– 200-metre sprints x 15 (30-45 seconds rest in between).
– 30 seconds battle rope x 10.
– 10 minutes jump rope.
HIIT Circuit Option - 4 rounds (40 seconds work/20 seconds rest)
- KB Swings.
- Box Jumps.
- Single DB press.
- Sled Push.
- Burpees.
- Assault Bike.
Swimming Session – 45 Minutes
Warm-Up (5 minutes):
- 200 metres freestyle at a relaxed pace
- 100 metres alternating strokes (e.g., breaststroke, backstroke)
Main Workout (35 minutes):
Endurance:
- 800 metres steady-state swim (maintain a moderate pace)
Intervals:
- 4 x 100-metre sprints (rest 20–30 seconds between each)
Cool Down (5 minutes):
- 200 metres freestyle at a relaxed pace
The flexibility is to allow you to customise the cardio to match your own goals and preferences.
MMA Drills and Conditioning
NB: The MMA workouts are more about speed, agility. Use them as recovery workouts for the evening exercises. Concentrate on cardio, so the volume of punches rather than power. Shake the lactic acid out of the muscles.
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. Over 5 weeks, these drills will sharpen your technique, boost your cardio, and prepare you for the physical demands of MMA.
Warm up
Do 3 x 1-minute rounds of the following:
- Jumping jacks
- Reverse lunges
- Ice skaters
- Burpees
- Inchworms
- Duck Walks
- Run-on the spot with punches
MMA Drills
MMA Drills Circuit 1
Station 1:
For time.
- Jump rope x 2 minutes
- Double-unders x 1 minute.
- Shadowboxing x 1 minute.
- Sprawls x 1 minute.
Station 2:
Undertake the following combination for 3 minute round.
Combination: Jab – Cross – Lead Hook – Spinning Elbow.
Station 3:
Undertake the following combination for 3 minute round.
Combination: Teep Kick – Straight – Lead Hook – Oblique Kick.
Station 4:
Undertake the following combination for 3 minute round.
Combination: Low Kick – Cross – Spinning Backfist – Jump Spin Kick.
Station 5:
Undertake the following combination for 3 minute round.
Combination: Double Jab – Overhand Right – Side Thrust Kick- Flying Knee.
Station 6:
Bag clinch strikes: Grab the bag close and pound with punches, knees, and elbows. (2-3 minutes).
Finisher:
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. No rest.
MMA Drills Circuit 2
Station 1:
For time.
- Jump rope x 2 minutes
- Double-unders x 1 minute.
- Shadowboxing x 1 minute.
- Sprawls x 1 minute.
Station 2:
Undertake the following combination for 3 minute round.
Combination: Jab – Cross – Lead Uppercut – Overhand Right – Spinning Elbow.
Station 3:
Undertake the following combination for 3 minute round.
Combination: Double Jab – Cross – Lead Hook – Step-In Elbow.
Station 4:
Undertake the following combination for 3 minute round.
Combination: Cross – Jab – Teep Kick – Low Kick – Spinning Back Elbow.
Station 5:
Undertake the following combination for 3 minute round.
Combination: Jab – Lead Uppercut – Cross – Spin Kick – Body Hook.
Station 6:
Ground and Pound. Attack with elbows, punches, hammerfists. Change position and attack from different angles. (3 minutes).
Finisher:
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. No rest.
MMA Drills Circuit 3 - Wrestling Drills
Station 1:
4 x rounds (30 seconds rest each exercise. 90 seconds rest between Sets)
- 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. (25 yds each for 1 minute).
- Sandbag alternate squats (alternate between squat variations for 1 minute).
- Ground and Pound (1 minute).
- Sandbag half get-ups (1 minute).
- MMA Sit Outs (1 minute).
Station 2:
Practice the following combination for 3 minute round.
Combination: Jab – Cross – Overhand Punch – Single Leg Takedown.
Station 3:
Practice the following combination for 3 minute round.
Combination: Cross – Overhand Right – Shoot for Double Leg – Transition to mount for Ground and Pound.
Station 4:
Practice the following combination for 3 minute round.
Combination: Lead Hook – Double Jab – Shoot for Double Leg – Transition to mount for Ground and Pound.
Station 5:
Practice the following combination for 3 minute round.
Combination: Jab – Low Kick – Feint Overhand – Single Leg to Dump.
Finisher:
Smash the Bag – 5 minute round.
MMA Drills Circuit 4 - Defensive Drills
Duration: 30 Minutes.
Focus: Striking Defence and Counters.
NB: These drills are ideal with a partner to simulate realistic fight scenarios and refine technique under pressure. However, they can still be effectively practised solo by visualising an opponent and focusing on precision, movement, and execution.
Station 1: Circle and Pivot Drills (5 mins)
- Imagine an opponent in front of you and move around them in circular patterns.
- Practice pivoting on your lead foot to create angles for punches while maintaining a proper guard.
- Focus: Creating openings, improving angles, and maintaining balance.
Station 2: Slipping Drills (5 mins)
- Pair with a partner and take turns leading. One person initiates strikes (slow and controlled) while the other slips and mirrors footwork.
- Incorporate defensive counters (e.g., slip and jab or slip and hook).
- Focus: Reading opponent movements, quick reactions, and countering effectively.
Station 3: Shadowboxing with Defence Focus (5 mins)
- Incorporate slipping, bobbing, weaving, and stepping offline while shadowboxing.
- Add counters such as hooks, uppercuts, or straight punches immediately after defensive movements.
- Focus: Integrating defence into fluid movement and transitioning to offence.
Station 4: Defensive Muay Thai Drills (5 mins)
- Checking Kicks: Practise lifting your lead leg to check low kicks.
- Parries and Counters: Drill parrying incoming jabs and countering with a jab or low kick.
- Clinching Defence: Simulate defending against clinch attempts by framing and pummelling.
- Focus: Blocking, parrying, and defending common Muay Thai strikes.
Station 5: MMA Defensive Sparring (10 mins)
– Light, controlled sparring with an emphasis on defence and counters.
– Alternate offence and defence roles with a partner, focusing on:
- Boxing Defence: Slips, rolls, and counters (e.g., slip–cross).
- Kick Defence: Checking, stepping offline, and returning kicks.
- Elbow and Knee Defence: Guarding against clinch strikes and framing for control.
– Focus: Building comfort under pressure while maintaining defensive technique.
MMA Conditioning
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. Rotate the circuits to target different aspects of conditioning while ensuring a full-body challenge.
MMA Conditioning 1
3 x rounds – 45 seconds work, 15 seconds rest. (45 seconds rest after each round).
- Tire Flips.
- Wall Balls.
- Heavy Farmer’s Walks.
- Sandbag Shouldering.
- Reverse Burpees.
- MMA Up Kicks.
- Hanging Knee. Raises or Toes to Bar.
- Jackknives.
- Weighted Plank.
MMA Conditioning 2
3 x rounds – 45 seconds work, 15 seconds rest. (45 seconds rest after each round).
- Kettlebell Swings.
- Sprints with Sled Push.
- Medicine Ball Slams.
- Med Ball Push-Ups.
- Sandbag Clean and press.
- Duck Walks.
- Box jumps.
- Sprawl with Box Jump.
- Battle Ropes.
MMA Conditioning 3
3 x rounds – 45 seconds work, 15 seconds rest. (45 seconds rest after each round).
- Goblet Squats.
- Kettlebell Angel Press.
- Sandbag Drag.
- Medicine Ball Lateral Slams.
- Med Ball Over-Shoulder Toss.
- Decline Sit-Ups.
- Sit-Up with Medicine Ball Throw and Catch.
- MMA Kick Throughs.
- Tire Push.
Strength Training
The Jon Jones strength training programme focuses on building muscular strength with elements of endurance, emphasising the explosive power and resilience required for MMA. Reflecting Jones’ transition to the heavyweight division, the workouts focus on compound lifts like deadlifts, squats, and bench presses, which target multiple muscle groups for maximum efficiency.
Over the 5-week programme, the goal is to gradually increase the weights lifted while maintaining proper form and intensity. Progression will be based on progressive overload, where you add small increments to your lifts each week to build strength and power steadily. By the final week, aim to lift 80–90% of your 1RM (One-Rep Max) for key lifts like squats, deadlifts, and bench press.
Circuit 1 - Chest, Shoulders, and Triceps
- Barbell Bench Press: 4 sets – 12 reps at 65%, 10 reps at 70%, 8 reps at 75%, 8 reps at 80% of 1RM.
- Incline Dumbbell Press: 8 sets of 5 reps at heavy weight (~75–80% of max effort) for hypertrophy and strength.
- Dumbbell Fly: 3 sets of 12 reps at moderate weight (~60–65%) with controlled eccentric movements.
- Seated Shoulder Press: 4 sets – 12 reps at 60%, 12 reps at 65%, 10 reps at 70%, 10 reps at 75%.
- Lateral Raises: 4 sets – 12 reps at moderate weight, 10 reps heavy, 8 reps heavier, 8 reps maximal (~65–75%).
- Barbell Push Press: 8 sets of 5 reps at 70–75% of 1RM (30-second rest to prioritise explosive power).
- Triceps Pulldown: 3 sets – 12 reps at 65%, 10 reps at 70%, 8 reps at 75%.
- Skullcrusher: 3 sets – 12 reps at 60%, 10 reps at 65%, 10 reps at 70%.
Circuit 2 - Back and Biceps
- 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. Add weights with a vest or plates once 8–10 bodyweight reps become consistent.
- Back Rows (Single Arm Heavy): 4 sets of 8 reps per side at 70–80% for unilateral strength and control.
- Seal Rows: 3 sets of 12 reps at moderate to heavy weight (~60–70%).
- Cross-Body Hammer Curls: 3 sets of 10 reps per side at heavy weight (~65–70%).
- Romanian Deadlift: 3 sets – 12 reps at 65%, 10 reps at 70%, 8 reps at 75%.
- Weighted Hyperextension: 3 sets of 12–15 reps with moderate weight (~50–60%).
Circuit 3 - Legs
- Smith Squats: 4 sets of 8 reps at 70–80% of 1RM for hypertrophy and control.
- Zercher Squats: 4 sets of 6 reps at 75–80% for core and quad dominance.
- Bulgarian Split Squats: 3 sets of 10 reps per leg, moderate-heavy (~65–75%) for unilateral strength.
- Single Leg Press: 3 sets of 12 reps at 70–80% for explosive leg power.
- Leg Curls: 6 sets of 6 reps at 70–80% for hamstring strength.
- Leg Extensions: 3 sets of 12 reps at moderate weight (~60–70%).
- Barbell Hip Raise: 3 sets – 12 reps at 70%, 10 reps at 75%, 8 reps at 80%.
- Calf Raises: 4 sets of 15 reps with heavier loads (~65–75%) to build endurance and stability.
Adjustments for Heavyweight Strength:
- Higher Intensity Loads: Focus on lifting 70–85% of your 1RM for key lifts like bench press, deadlift, and squats. This range targets strength and power development effectively.
- Progressive Overload: Gradually increase the weight each week while maintaining proper form. By Week 5, aim to lift 80–90% of your 1RM for these major lifts, pushing your limits safely and steadily.
Active Recovery and Flexibility
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. By following his example, you can reduce your risk of injury and improve your overall performance.
Recovery Routine
- Yoga or Mobility Work: A vital part of Jon’s recovery is yoga, which enhances flexibility and loosens tight muscles. This practice helps him maintain the agility and fluid movement essential to his dynamic fighting style.
- Light Cardio: Jon Jones uses light activities like a 20-minute walk, swim, or cycle to keep blood flowing and support muscle repair without adding strain.
- Stretching Routine: Dynamic and static stretches are key to Jon’s recovery, improving muscle elasticity and joint mobility while reducing the risk of injury.
Incorporate stretch days and foam rolling into your routine to enhance flexibility, reduce muscle soreness, and support recovery from these intense workouts.
To take recovery even further, incorporate methods like foam rolling, ice baths, or massage therapy, just as Jon does. These techniques help reduce soreness, decrease inflammation, and keep the body resilient for intense training sessions.
Ice baths have become a popular recovery tool for reducing inflammation and speeding up muscle repair, while cold showers offer a more accessible alternative for those looking to reap similar benefits without the intensity.
By integrating active recovery and flexibility work into your schedule, you’ll build the strength, endurance, and mobility needed to push yourself while staying injury-free. Recovery isn’t just rest—it’s a crucial part of reaching your full potential.
Diet and Nutrition
Jon Jones’ diet is built on clean, nutrient-dense foods that fuel his performance and recovery. By focusing on whole, unprocessed ingredients, Jones ensures his body gets the energy and nutrients it needs to train at the highest level. His typical meals balance protein, healthy fats, and complex carbohydrates, supporting muscle growth, endurance, and overall health.
Key Foods
- Proteins: Chicken, turkey, steak, salmon, eggs, protein shakes.
- Carbs: Oatmeal, quinoa, brown rice, bananas.
- Fats: Avocados, olive oil.
- Greens: Kale, spinach.
Foods to Avoid
- Sugar.
- Junk food.
- Refined and processed foods.
- Hydrogenated fats.
- Artificial ingredients.
Example Daily Meal Plan
- Breakfast: Five large whole eggs with a big bowl of porridge.
- Midday Snack: Low-sugar protein shake.
- Lunch: A large bowl of pasta with chicken.
- Evening Snack: Another low-sugar protein shake.
- Dinner: Steak, baked potato, and broccoli.
- Before Bed: Low-sugar protein shake.
Whichever workout you undertake. Remember to always cool down, stretch and drink water!
Workout Complete!!
The Champ is Here!
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Warning!
Please be aware that I am not a professional fighter or instructor. This MMA workout is intended for fun and general fitness, not expert training. Prioritize safety by using proper techniques and gear. Practice moves cautiously and avoid excessive force, especially with throws and striking. If you’re looking for more intense training, consider seeking guidance from a professional MMA gym. Remember, this workout carries inherent risks, and you assume responsibility for any potential injuries.
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