Friday, December 9, 2011

@JonnyBones Peak- Performance Rules




Pow, pow, boom. Jon “Bones” Jones, the UFC light-heavyweight champion, is blasting his way through a final sparring session, his punches and kicks adding pounding percussion to the Lil’ Wayne thundering out of the speakers at The Wat gym in New York City. With only a few days remaining before Saturday’s title fight against Lyoto “The Dragon” Machida, Jones—who stands 6’ 4” and weighs 205 pounds—oozes confidence. “Right before a fight is my favorite time of the year: I feel more alive,” says the 24-year-old. “My training camp was phenomenal: I’ve been eating clean and sleeping early—my brain’s working faster.” Men’s Health caught up with the undefeated champ to talk about his diet and training—and how he steels his core to withstand punches and kicks.

Jones on the Must-Do Abs Drill
“V-ups. I do them at the end of my workouts, because I want my core to be fried already. Lie on your back with your arms straight above the top of your head. Next, simultaneously raise your torso and legs as if you’re trying to touch your toes with your fingertips. Then, lower your body back to the starting position. I do as many as I can with perfect form—usually about 20. Then I rest 60 seconds and squeeze out two more sets.”

Jones on the Breakfast of a Light-Heavyweight Champion
“A five-egg, spinach-and-turkey omelet and oatmeal with berries. I’m looking for a high-protein, high-fiber carb combo. Plus I drink a couple glasses of water.”

Jones on the MMA Move Every Man Must Do
“Shadow boxing: Put on your favorite music—slow jam or techno, it’s different for everyone—and stand in front of a mirror and just flow. Close your eyes, work on your footwork, your body and head movement, your body language. Then throw different kinds of punches—jabs, hooks, upper cuts, combinations. Practice your flow.”

Jones on How to Slay “The Dragon”
“Aggression, fire, passion, hunger, speed, strength, reach, and youth. My drive and my desire to be the best are second to none.”

Jones on the Best Thing about Being a UFC Champ
“It gives you a platform to share who you are as a person—your values. The biggest thing I want people to take away from my story is that they can achieve their goals as well. There’s nothing special about me, really. I was a guy who made up his mind to do something and did it, despite all the criticism, despite all the people who said I couldn’t do it. I followed my heart and dreams. I was comfortable being uncomfortable: A lot of people, once they feel uncomfortable, will simply stop whatever they’re doing. But I believe in order to succeed at anything, you need to be comfortable being uncomfortable.”




Jon Jones’ Peak- Performance Rules

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