Jon Jones Workout Routine and Diet Plan

Discover How Jon Jones Got in Fighting Shape with His Insane Workout Routine and Healthy Eating Habits!

Jon Jones Workout Routine
Jon Jones Workout Routine / Instagram

Looking to train like a champion and achieve a physique like MMA fighter Jon Jones? Look no further! The famous Jon “Bones” Jones is a living legend and a role model for many of my clients who aspire to follow in the wrestler’s footsteps.

Inspired by his remarkable success, I have created this in-depth guide to delve into his diet and workout routine, aiming to help everyone who desires to train like a true champion. Prepare to uncover the secrets behind Jones’ impressive workout routine and explore his disciplined approach to nutrition, which have propelled him to the top of his field.

From intense strength training sessions to clean eating habits, we will explore every aspect of his regimen that keeps him prepared for peak performance. Get ready to unleash the champion within as we share expert tips on how to incorporate these proven strategies into your own personal fitness journey. Let’s see what Jon Jones did to build and maintain his remarkable physique!

Key Takeaways

  • Jon Jones’ workout routine combines high-tech exercises, strength training, cardiovascular conditioning, and MMA-specific drills to optimize his performance in the octagon.
  • Recovery plays a crucial role in the effectiveness of Jones’ workout routine, with active rest recovery techniques such as stretching and swimming on rest days instead of complete inactivity. Prioritizing sleep quality and duration is also essential for optimal physical repair and mental rejuvenation.
  • Incorporating compound exercises like squats, deadlifts, bench press, pull – ups, lunges and overhead presses into your workout routine can help to build strength and improve overall fitness levels like Jon Jones does. Leg day exercises are also critical for building leg strength including squatting heavy barbells Bulgarian split squats calf raises box jumps etc.
  • Eating clean with adequate amounts of protein sources after workouts while avoiding processed foods or excessive sugar is necessary for fuelling intensive workouts without compromising health.

The Science Behind Jon Jones’ Workout Routine

Jones’ workout routine combines high-tech exercises and a variety of training styles, including strength, cardiovascular conditioning, and MMA-specific drills to optimize his performance in the octagon.

David Goggins With Jon Jones
David Goggins With Jon Jones / Instagram

High-Tech Exercises For Optimal Performance

Jon Jones continually raises the bar for his workout routine by incorporating high-tech exercises that optimize performance. These state-of-the-art techniques not only challenge the athlete but also ensure that he remains at the top of his game.

In addition to these cutting-edge tools, Jones embraces technology in tracking and monitoring his progress through wearable devices such as heart rate monitors and fitness trackers.

This data-driven approach enables him to tailor each session according to his needs while identifying areas where improvements can be made further.

Incorporating Strength, Cardio, And MMA Training

Jon Jones maintains peak physical condition for his fights through a comprehensive workout regimen that combines strength training, cardiovascular conditioning, and Mixed Martial Arts (MMA) training.

For strength training, Jones relies on powerlifting sessions that include compound movements like deadlifts and squats. These exercises build muscle, improve speed and power, and enhance overall performance inside the Octagon.

In terms of cardiovascular exercise, Jones incorporates high-intensity interval training (HIIT) to challenge both aerobic and anaerobic systems, maximizing his stamina during long bouts.

To enhance endurance and physical prowess further, Jones combines resistance components with cardio-based workouts such as plyometrics or hill sprints. These components are crucial for professional athletes and help Jones perform at his best, especially when facing opponents who may attempt prolonged takedowns.

By incorporating these workouts into his routine, Jones increases the likelihood of executing successful maneuvers even under high-pressure situations in championship bouts. Victory often hangs on small point differences earned through technical skill and unwavering determination, which drives empowered fighters to pursue eternal glory and leave unforgettable legacies.

Jones embodies an indomitable will, fueled by unwavering passion and a steadfast commitment to achieve ultimate supremacy. His relentless pursuit of excellence and unmatched distinction is a testament to his untamed spirit and unstoppable force of nature. Jones represents the epitome of a phenomenal human vessel, unlocking unimaginable potential and realizing extraordinary capabilities through an arduous journey akin to fearless adventurers exploring unknown realms.

Recovery Techniques For Faster Results

Recovery plays a crucial role in the effectiveness of Jon Jones’ workout routine, ensuring that his body is prepared to handle the intense training sessions and perform optimally during competitions.

One essential recovery technique he uses is Active Rest Recovery (ARR), which comprises low-intensity exercises such as stretching, yoga, or swimming on rest days instead of complete inactivity.

Another vital component of Jones’ recovery plan is prioritizing sleep quality and duration for optimal physical repair and mental rejuvenation. Research suggests that athletes like him require 7-9 hours of sleep per night to maximize their performance capabilities consistently.

In addition to implementing these techniques, Jones adopts various methods within his strength and conditioning training program like myofascial release through foam rolling or massages to improve mobility along with cryotherapy or cold water immersion for reducing inflammation post-workout.

Weekly Workout Routine

If you’re looking to train like Jon Jones, consistency is key. Here’s what his weekly workout routine looks like:

Monday: Compound Exercises for Overall Fitness

  • Squats (4 sets x 5 reps)
  • Bench Press (4 sets x 5 reps)
  • Deadlifts (4 sets x 5 reps)

Tuesday: MMA Training

  • Shadowboxing
  • Sparring
  • Mixed Martial Arts drills

Wednesday: Leg Day Exercises

  • Back Squats (4 sets x 8 reps)
  • Lunges (3 sets of 12 reps)
  • Calf Raises (2 sets of 15 reps)

Thursday: MMA Training

  • Muay Thai
  • Jiu – Jitsu
  • Wrestling

Friday: Ab Workout for Core Strength

  • Crunches (3 sets of 15 reps)
  • Planks (3 sets of 30 seconds each)
  • Russian Twists (3 sets of 15 reps)

Saturday and Sunday: Rest Days

Read also: Why Jon Jones’ Calves Seem “Comically Thin” – And Why It Doesn’t Matter

It’s important to note that Jones also incorporates cardio and recovery exercises into his routine on a regular basis to prevent injury and promote faster muscle growth. He also works with a strength and conditioning coach to tailor his workouts to his specific needs as an MMA fighter.

Additionally, Jones’ diet plays a crucial role in fueling his intense workouts and promoting muscle recovery. By consuming adequate amounts of protein, carbs, and healthy fats while avoiding processed foods and excessive sugar, he’s able to maintain the energy needed for his rigorous training schedule.

So if you’re ready to take on the challenge of training like Jon Jones, make sure to prioritize consistency, proper nutrition, and a well-rounded workout routine that incorporates both strength training and MMA-specific exercises.

Compound Exercises For Overall Fitness

Jon Jones’ workout routine includes a combination of compound exercises to promote overall fitness. Compound exercises are movements that work multiple muscle groups at once, allowing for more efficient and effective workouts. Here are some of the compound exercises that Jones incorporates into his training:

  1. Squats: This exercise primarily targets the legs but also engages the core, back, and glutes.
  2. Deadlifts: This exercise works the lower body while also engaging the upper back and core muscles.
  3. Bench Press: The bench press targets the chest, shoulders, and triceps.
  4. Pull-ups: This exercise works the back, biceps, and forearms.
  5. Lunges: Lunges primarily target the legs but also engage the core and glutes.
  6. Overhead Press: This exercise works the shoulders along with engaging several other upper body muscle groups.

Incorporating these compound exercises into your workout routine can help to build strength and improve overall fitness levels like Jon Jones does in his MMA workout routine.

Leg Day Exercises

Leg day is a crucial part of Jon Jones’ workout routine, as strong legs are essential for any athlete. Here are some leg day exercises that Jones incorporates into his training:

  1. Squats: Jones performs squats with a heavy barbell to target his quadriceps, hamstrings, and glutes.
  2. Lunges: To work on his balance and stability, Jones includes walking lunges in his routine.
  3. Deadlifts: Deadlifts are another compound movement that Jones swears by to build overall strength and power.
  4. Leg Press: The leg press machine helps improve lower body strength, particularly the quads.
  5. Bulgarian Split Squat: This exercise targets the glutes, hamstrings, and quads by putting one leg forward on a bench while the other is bent behind you.
  6. Calf Raises: Strong calves help improve explosiveness and jumping ability, which is crucial for combat sports like MMA.
  7. Box Jumps: To increase power and explosive strength in his legs, Jones includes box jumps in his routine.

Incorporating these exercises into your own leg day can help improve lower body strength and power like Jon Jones’.

Ab Workout For Core Strength

To help increase his strength and power for MMA, Jon Jones incorporates an ab workout that focuses on building core strength. Here are some of the exercises he does:

  1. Russian twists – Sit on the ground with your knees bent and feet flat. Hold a weight or medicine ball in front of you and rotate your torso from side to side.
  2. Planks – Get into a push-up position but instead of lowering yourself down, hold yourself up in a straight line from head to toes for as long as possible.
  3. Leg raises – Lay on your back with your hands at your sides. Lift your legs off the ground and slowly lower them back down without touching the floor.
  4. Bicycle crunches – Lay on your back with your hands behind your head. Lift one leg while bringing the opposite elbow to touch it, then switch sides.
  5. Hanging leg raises – Hang from a bar or pull-up station and raise both legs straight up until they are parallel to the floor.

By incorporating these ab workouts into his routine, Jones is able to develop core strength, which is essential for stability and balance during MMA fights.

Jon Jones’ Diet Plan

Jones maintains a clean and balanced diet, consuming plenty of lean protein, complex carbohydrates, healthy fats, and fiber while avoiding processed foods.

Balanced And Clean Eating For Better Health

Jon Jones’ workout routine would be incomplete without his clean and balanced diet plan. The fighter believes that proper nutrition is essential to fuel his body and optimize performance.

He follows a plant-based diet, with 90% of his food intake comprising plant-based foods, while consuming a small amount of meat products for the remaining 10%.

Jones takes adequate hydration seriously as well; he drinks plenty of fluids daily to stay hydrated during training sessions. Additionally, he consumes nutritional supplements like amino acids and multivitamins to support his overall health.

Overall, Jon Jones’ dedication to eating clean coupled with intense workouts has enabled him to achieve optimal levels of fitness required for MMA fighting.

High Protein, Complex Carbohydrates, And Healthy Fats

Jones’ diet plan is built around high proteincomplex carbohydrates, and healthy fats. Here are some key points to know:

  • Protein: Jones consumes around 220 grams of protein daily to fuel his muscle growth and repair. He gets his protein from lean sources such as chicken breast, fish, and plant-based options like lentils and quinoa.
  • Complex Carbohydrates: Jones’ diet includes quality carbs that contain fiber like sweet potatoes, brown rice, and whole-grain pasta. These complex carbs provide sustained energy for his training sessions.
  • Healthy Fats: Jones incorporates healthy fats into his diet through sources like avocado, nuts, coconut oil, and fatty fish. These fats help with hormone regulation and overall health.

Overall, Jones’ diet is clean and balanced with a focus on nutrient-dense foods that fuel his intense training regimen.

Adequate Hydration And Supplements

Jones understands the importance of staying hydrated and properly fueling his body with supplements to achieve peak performance. The fighter drinks plenty of fluids, including water and sports drinks, during training sessions to stay hydrated.

Jones also takes supplements such as whey protein powderfish oil, and multivitamins as part of his daily nutrition plan.

Hydration is crucial for any athlete performing physically demanding activities, especially in MMA where long hours of high-intensity workouts are necessary. Similarly, taking appropriate supplements ensures that an athlete’s nutritional needs are met while supporting their recovery from intense physical activity.

What Jones Avoids Eating

Jon Jones follows a strict diet plan that involves avoiding certain foods. He stays away from processed and fried foods, sugary drinks, alcohol, and any food high in saturated or trans fats.

Instead, he focuses on consuming healthy sources of carbs like fruits and vegetables with plenty of fiber to support his energy levels during training.

Jones’ plant-based diet means he consumes only a small amount of meat products for increased nutrient intake while maintaining a clean diet plan. To avoid water retention, the fighter also avoids consuming too much salt or overly-processed foods.

Breakfast, Lunch, And Dinner Meals For Optimal Performance

Jon Jones’ workout routine requires a lot of energy, and his nutrition plan is tailored to meet those demands. Here are some of the meals he has for optimal performance:


  • 6 egg whites and 2 whole eggs
  • Oatmeal with peanut butter
  • Blueberries


  • Grilled chicken breast
  • Brown rice
  • Mixed vegetables (broccoli, green beans, carrots)

Pre-workout Snack:

Post-workout Meal:

  • Grilled salmon or steak
  • Quinoa
  • Steamed vegetables (spinach, asparagus, zucchini)


  • Lean ground turkey or fish fillet
  • Sweet potato or baked potato
  • Salad with mixed greens, tomatoes, cucumber

These meals are high in protein and complex carbohydrates that provide the energy needed for his workouts. Jones also takes supplements to ensure that he gets all the necessary nutrients he needs for optimal performance. Drinking plenty of fluids during his workout sessions helps him stay hydrated and maintain peak performance.

Some key takeaways from Jon Jones’ diet plan include eating clean, balanced foods, drinking plenty of fluids throughout the day, and taking nutritional supplements to fill any gaps in his diet. Incorporating these practices into your own routine can help you achieve better performance when working out or pursuing other physical activities.

Hydration For Peak Performance

Staying hydrated is a crucial aspect of Jon Jones’ workout and diet plan. The fighter drinks plenty of fluids to keep his body hydrated during training and workouts, allowing him to perform at his best.

According to Jones’ nutritional coach, he aims for 1 gallon or more of water each day to supplement lost fluid from sweat during intense workouts. In addition to water intake, Jones also consumes coconut water for electrolyte replenishment after training sessions.

No Cheating: Jones’ Mindset For Success

One of the key factors that contribute to Jon Jones’ success as an MMA athlete is his unwavering commitment to following a clean and healthy diet plan. While it can be tempting to indulge in cheat meals or stray off course, Jones remains disciplined in his eating habits, ensuring that he fuels his body with high-quality nutrients at all times.

He believes that by avoiding unhealthy foods and sticking to a strict regimen, he can perform at his best during training and competitions. In addition to this mindset, he also prioritizes rest and recovery, acknowledging that giving his body sufficient time to recover is just as important as putting in hard work during training sessions.

Supplements For Optimal Nutrition

To complement his rigorous workout routine and clean diet plan, Jon Jones also incorporates nutritional supplements to maximize his athletic performance.

He uses supplements such as high-quality protein powderbranched-chain amino acids (BCAAs), fish oil, and multivitamins to support muscle growth, reduce inflammation, improve recovery time, and enhance overall health.

Jones believes that using high-quality supplements is essential for optimal nutrition since our bodies cannot always get all the nutrients it requires from food alone. However, he ensures that he only uses reputable brands and consults with professionals before adding any new supplement to his regimen.

Mental Preparation And Rest

In addition to his rigorous physical training, Jon Jones prioritizes mental preparation and rest in his workout routine. By incorporating visualization techniques and taking time for recovery, Jones ensures he is aligned both physically and mentally to reach peak performance.

Visualization Techniques For Focus And Motivation

Visualization techniques are a powerful tool that Jon Jones uses to enhance his focus and motivation during training. By mentally picturing himself successfully performing each move, he becomes more confident and better able to execute the strategies he has planned for in the ring.

Visualizing success is not just about seeing it happen; it’s also about feeling it happen. Jones creates vivid mental images of every detail of his workouts, from the feel of his gloves against his skin to the sound of his opponents breathing.

To start using visualization in your own training routine, identify specific areas where you need improvement or where you want to excel. Focus on those areas during your visualization exercises by imagining yourself executing perfect form, technique, and timing.

Remember that visualization is most effective when used consistently over time – make sure to incorporate this practice into your daily routine for maximum benefits!

Prioritizing Rest And Recovery For Optimal Performance

In addition to his rigorous workout routine and clean diet, Jon Jones prioritizes rest and recovery for optimal performance. The high-intensity training sessions he includes in his workout plan can take a toll on his body, but Jones recognizes the importance of giving himself time to recover.

He makes sure to get enough sleep each night and takes advantage of techniques like stretching, ice baths, and massage therapy to help his muscles recover faster.

Jones also understands that mental preparation is just as important as physical preparation when it comes to competing at the highest level. He incorporates visualization techniques into his routine before big fights or workouts to help him stay focused and motivated.

Benefits of Jon Jones’ Workout And Diet Plan

Jon Jones’ workout routine and diet plan have been instrumental in helping him become one of the most dominant fighters in mixed martial arts.

Firstly, his rigorous workout regimen has helped him achieve his desired bulk and strength while staying lean. His powerlifting sessions have contributed to increasing his muscle mass significantly.

Thirdly, Jon prioritizes rest and recovery days which allows him to stay fresh physically & mentally throughout the week and perform at peak levels during fights or tournaments.

Lastly but not least; Jones’ diet plan focuses on balanced meals containing adequate protein from meat sources and enough nutrients from vegetables for quicker recovery after workouts-which ultimately leads towards better fitness transformation results over time!

Tips For Incorporating Jon Jones’ Workout And Diet Plan Into Your Own Routine

To incorporate Jon Jones’ workout and diet plan into your own routine, it is important to consult with professionals, gradually increase intensity and duration, and listen to your body.

Consulting With Professionals

To incorporate Jon Jones’ workout routine and diet plan into your own fitness regimen, it’s essential to consult with professionals. Seeking guidance from a nutritionist or a personal trainer can help you customize a plan that works for your body type, goals, and schedule.

For instance, if you’re struggling with proper form during compound exercises like squats and deadlifts, enlisting the help of a qualified strength coach can go a long way in improving muscle gains while minimizing risk of injury.

It’s worth noting that even Jones regularly seeks out professional advice regarding his training regime.

Gradually Increasing Intensity And Duration

When incorporating Jon Jones’ workout and diet plan into your own routine, it’s important to remember to gradually increase both the intensity and duration of your workouts.

This is because jumping into heavy training sessions too quickly can cause injury or burnout. Instead of going all-out right away, start slow, with shorter sessions at a lower intensity level.

For example, if you’re just starting out with weightlifting exercises like deadlifts and squats, begin with lighter weights and fewer sets before moving on to heavier weights and more reps.

Additionally, when adding cardio or endurance training into your routine, slowly increase your time spent exercising rather than trying to run a marathon on day one.

Listening To Your Body

It’s essential to listen to your body when following an intense workout routine like Jon Jones’. Paying attention to how your muscles feel during and after each workout can help prevent injury and ensure that you’re not overdoing it.

If something feels too heavy or painful, take a break, stretch, or modify the exercise as needed. Additionally, everyone’s body is different, so what works for one person may not work for another.

For example, while Jon Jones consumes around 4000-plus calories daily with a focus on clean eating habits and quality carbohydrates that contain fiber, this may not be suitable for every athlete.

Similarly, if you struggle with certain exercises such as deadlifts or squats due to knee pain or other injuries, there are alternative muscle-building exercises that can achieve similar results without risking further harm.


1. What does Jon Jones’ workout routine look like?

Jon Jones’ workout routine includes a combination of cardio, strength training and flexibility exercises. He focuses on developing explosive power in his legs and arms for fighting while also maintaining his endurance through regular running, cycling or swimming sessions.

2. How often does Jon Jones exercise?

Jones works out six days per week with one day of rest to allow for muscle recovery and growth. This allows him to stay consistent with his workouts while avoiding fatigue or injury from overtraining.

3. What is included in Jon Jones’ diet plan?

As an athlete, Jon Jones follows a strict diet that is high in lean protein such as fish, chicken breasts and eggs while limiting processed foods or added sugars which can be detrimental to performance over time. In addition to this dietary approach he drinks plenty of water every day to ensure hydration levels are maintained throughout training periods.

4. Can I follow the same workout routine as Jon Jones?

While it’s always beneficial to learn from other professional athletes and incorporate their techniques into your own fitness regimen – it’s important not try mimic exactly what they do without consulting a professional first as there are differences between individuals with regards goals & body type etcetera that must be taken into account when creating a successful program designed specifically around each person’s unique circumstances rather than simply following someone else’s lead blindly without understanding why certain approaches work better than others depending upon situation at hand namely health concerns, prior injuries/surgery history among others factors having impact ones overall fitness level & ability maximize results obtainable via gym routines / specific diets being followed long term.


In conclusion, Jon Jones’ workout routine and diet plan are carefully crafted to achieve optimal performance in the MMA world. His focus on incorporating high-tech exercises, strength and conditioning training, as well as recovery techniques ensures he maintains his top-level abilities.

Pairing this with a clean diet that focuses on quality carbs and lean protein sources allows him to bulk up while staying healthy. With dedication to rest and visualization techniques for motivation, it’s no wonder why many people are interested in Jones’ success story.

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