He is the youngest champion in UFC history and has dominated the Octagon at the age of 23. Considered the most sophisticated of human weapons, he spins at 900 degrees per second at an elbow speed comparable to the propeller of an Apache helicopter, locking onto an opponent's carotid artery with a force of 500 pounds, 50 times more than the force needed to cut off blood circulation. He is the most talented martial arts superstar, with a terrifying 215-centimeter arm span and a range of 5.15 cubic meters of attack between arms, which is 80% more than the average adult man. He is considered the future and next generation leader of mixed martial arts sports, Jon "The Bones". Jon Jones

Jon. When Jones was born, God gave him the best gift of all - super strong genes. Jones was born on July 19, 1987 in New York, the son of a professional athlete and a family of professional athletes. Jones's older brother Arthur and younger brother Chandler both made it to the National Football League with their strong physique and became professional football stars. Rugby is considered one of the most intense sports, but it still can't satisfy Jones's strong desire to fight, and the only thing that really makes his blood boil is fighting. Jones joined the wrestling team in high school and won the title of Intercontinental Wrestling Champion. While studying criminal justice at Morrisville State College, Jones made the unexpected decision to drop out, knowing he wasn't going to be a good lawyer because his goal was to become a champion, and he found a new arena in his life – the mixed martial arts arena. After just four months of training at the gym, Jones, who was less than 21 years old, couldn't wait to step into the cage and over the next three months he won six straight matches at a frenzied frequency of one match every two weeks, all of which were finished. In the fastest fight, he knocked out Rui in just 14 seconds. Warrent. For a strong sport like martial arts, anyone who has trained for less than one year can only be considered a beginner, and Jones won the USKBA light heavyweight title after only seven months of training. What's even more crazy is that Jones was signed into the UFC, the world's top fighting league, eight months after he walked into the martial arts training gym. All of this has turned the traditional rules of martial arts on its head, and Jones has easily reached heights that no one else can achieve in his lifetime with his incredible talent. It's no wonder that in 2009, the famous Sherdog martial arts website awarded the 22-year-old the "Best Breakaway" award.

The UFC has gathered the best MMA fighters in the world, but Jones has accumulated the capital to challenge for the title with one victory after another with almost no suspense. It was only then that people realized that Jones's physical advantage was so terrifying, Jones's 215-centimeter arm span ranked first in the entire UFC league, and no one even a heavyweight giant had a longer arm and striking distance than him. Jones' height of 193 centimeters combined with his 215 centimeters of reach is almost an insurmountable chasm for a fighter in the 93-kilogram division. Jones didn't just have the advantage of his height and reach, he beat the veteran Stephen with a beautiful over-the-chest wrestling. Bona showed off his wrestling champion's prowess with a terrifying elbow that crushed Muay Thai sensation Brandon in the first round. Vera's face bone and then used the same move to knock out IFL light heavyweight champion Vladimir in one round. At the age of 23, Jones took down "General" Moricio with a dazzling flying knee. Jua won the UFC light heavyweight championship belt, becoming the youngest champion in UFC history. Since then, Jones has defeated "Werewolf" Quinton in a row. A large number of champion-level players such as Jackson, "Karate Dragon" Machida Ryuta, and "Honey" Evans have defended their titles six times in a row, surpassing Tito. With five title defenses, Ortiz is the most defended active champion in the light heavyweight division in UFC history, and is also recognized as the best fighter in P4P. Turning elbows, flying knees, turning back swings, and over-chest throws, Jones' flamboyant fighting style, punches, knees, and elbows are almost everywhere, and his superhuman physical superiority makes it an unsolvable puzzle for all opponents.

【Champion Training Camp】

Genes were just a gift from heaven to Jones, but they weren't all he succeeded. No one can deny Jones' height and reach, but for a 93kg player, Jones's 193cm figure looks slender and far from stout. In the face of many muscular men with broad shoulders and round waists at this level, how to strengthen their muscle quality and increase their confrontation ability is a problem that Jones must solve in the training camp. Jones trains six days a week, and in addition to martial arts training, the coach will arrange three days of strength training and cardiopulmonary training for Jones, using high-tech equipment to help Jones strengthen the various qualities needed for a real fight.

Jones' strength and conditioning coach Corey. Kelly Tekin said in an interview: "We use a lot of explosive training to improve Jones' muscles, so that he can get superhuman speed and explosiveness. We also use heavy weight training to increase Jones' absolute muscle strength and improve his ability to fight in the game. "Jones rarely does curl lifts, instead they do a combination of clean and jerk and solid balls." Compound strength training is a shortcut to gaining strength and improving overall muscle function than a single isolated training movement, and it stimulates more muscle groups at once. The explosive composite training laid a solid foundation for Jones' brilliant career. ”

There are 2 main types of explosive training for Jones:

1. Sprint explosive training

Jones' coach tied a bungee cord to Jones and then had him sprint with all his might on a special sprint device against the resistance behind him for a set of 5-10 seconds. "It's really hard, I have to sprint as hard as I can, and in 5-10 seconds it's like I'm going to pounce and knock someone down. It's a tough workout, but it really builds your explosiveness! ”

2. Fist and leg explosive training

In addition to sprinting, Jones uses a bungee-like device to tie resistance bands to his hands, waist, knees and ankles, and then performs punches, leg sweeps and knees, each of which is fully completed for 30-60 seconds before switching. In order to balance the power of the left and right flanks and add more tactical possibilities, Jones will also switch between the left and right standing grapples to complete more sets. "This extra resistance forced me to be unable to use isolated muscle groups to complete the move, and I had to mobilize all my muscles to punch and kick. Without that resistance, my punches and kicks will be faster and heavier, and this kind of training will give me more terrifying striking power in the Octagon. ”

【Daily Strength Training Program】

On a normal day, Jones will follow the following plan for strength training. This is a comprehensive fitness exercise with 8 training sessions, with a special emphasis on core muscle groups. For a martial artist, the core muscle group is a very important part, they are the core of the fighter's power, and all the striking power and explosive power comes from the core muscle group. Except for the super group, which has no rest time between sets, the rest of the rest of the training breaks between groups are strictly controlled to 30 seconds. Except for abdominal training, which focuses on control, the rest of the movements try to use explosive power and complete them quickly.

1. Barbell flip: 5 groups, 5 times per group

2. Barbell shoulder press: 5 times in a group, complete 8 sets, and rest for 30 seconds between sets

3. Prone leg flexion and extension: 6 times per group, complete 6 groups,

4. Dumbbell explosive snatch: 4 reps per set, complete 4 sets

5. Dumbbell Russian twist crunch: 14 reps on each side, alternating 4 sets

6. Explosive half-way clean and jerk: exert force from the knee position, 10 times in a group, and complete 3 groups

7. Solid ball super group: After the completion of 3 individual action groups in a row, repeat three times

(1) Throw the solid ball forward 8 times (the coach catches the ball from a distance and passes it back)

(2) Solid ball crouch and jump and throw it up 8 times (throw the solid ball above your head with the force of the jump, then catch and repeat)

(3) Solid ball push-ups 8 times (two-handed or one-handed support on a solid ball to complete push-ups)

8. Dumbbell lunge squat: each group of lunge squats forward 25 yards and completes 3 groups.

In cardiopulmonary training, Jones uses the TABATA training system, he runs at the fastest speed on the treadmill for 20 seconds, and then adjusts it for 10 seconds, although he rushes to the limit speed of 20 seconds again, completes 8 training sessions, although the whole training is only 4 minutes, but the effect is amazing. Studies have shown that to do this 4 minutes of basic fitness is that you must be able to do 45 minutes of normal endurance training.

【Food & Drink】

Jon. Jones has a slender figure and no extraordinarily exaggerated muscles, which proves that he is a natural diete. Jones' dietitian is primarily responsible for maintaining his protein and carbohydrate intake and maintaining daily muscle mass. Jones' usual diet consists of fresh fruits, vegetables, and lean meats that provide high-quality protein. In addition, in order to compensate for the consumption of large training volumes every day, Jones will supplement a large amount of protein shakes in addition to his three meals. "It's not how much meat you eat, it's what kind of nutrients your overall diet can provide," Jones said. During weight loss, Jones' dietitian would reduce his carbohydrate intake, adjusting the overall calorie intake to just meet the energy he spent on training, while providing enough protein to ensure that he didn't lose muscle mass during the weight loss process.

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