Issue 190
Current and two-time undisputed UFC light heavyweight champion Jon ‘Bones’ Jones is one of the greatest talents in mixed martial arts. Here Adrian Gonzales, an S&C Coach Adrian Gonzales reveals the work that has gone in to nurturing Jones' talent - a talent which as of July 2019 sees now 32 year-old Jones sitting on a staggering 25 win, 1 loss MMA record.
Q: How does the work change as Jon’s fight camp progresses? More weight, less reps or vice versa?
A: Jon’s program changes as he gets closer to the fight. His volume initially is very high and his intensity is relatively low.
As the weeks progress – typically in two-week blocks – his intensity rises and his volume decreases. In his final couple of weeks the programs are very intense (very low volume) with little rest. And his strength work closely resembles the fight itself.
Q: Is there any exercise Jon hates? And which does he enjoy most?
A: Jon is a warrior inside the cage and inside the gym. He would run through walls if it helped him prepare for a fight.
Because of this mentality he is always ready and willing to do what is asked of him. I am certain the attention I apply to his legs is not his favorite, but he always gives his best effort.
Q: Is he as creative in the weights room as he is inside the Octagon?
A: I work with his coaches on constantly evolving the work he does to fit the things he is working on at Jackson-Winkeljohn’s.
If he has a particular combination or wrestling pattern that he is doing we will change his med ball power work to reflect those movements.
Q: Is he a workhorse or a student?
A: Jon is both a workhorse and student. He always wants to know how the things we do apply to his MMA training. This excites and pushes him to reach new heights.
Q: Are you a believer in roadwork (i.e. hours pounding the asphalt) or are you a conditioning sprints type of coach?
A: The conditioning we do evolves as he gets closer to the fight. We have him start with steady-state, low-impact training to build an aerobic base. This will build each week to stimulate and build a different type of energy system.
Q: How does Jon’s regimen differ from other athletes outside fight sports?
A: Jon is trained first and foremost as an athlete. The unique demands and aspects of MMA will show themselves in his training as we inch closer to the fight…with the final stages of his training looking like a simulated fight, we bring in coaches to hold mitts, and intersperse with carefully selected weighted exercises.
Q: What other sport would Jon’s body type best be suited to?
A: Football or basketball but at his root he is a fighter... so maybe boxing.
Q: Jon swims twice a week as part of his conditioning, what do you think this brings?
A: The swimming is great to help Jon unload and open up his body, warm his joints and work on steady-state aerobic and anaerobic fitness. This helps him in recovery and conditioning.
Q: With his size and frame, potentially he could become a huge heavyweight. Would building muscle mass be difficult for him?
A: Building mass on Jon’s frame would be very easy. If or when he moves to heavyweight the MMA world will need to watch out. His body is nowhere near reaching its athletic potential and with the right mass behind him he will have phenomenal power. I think a 12-week camp would be sufficient to get Jon where I would want him as a heavyweight.
