Kron Gracie, an icon in Brazilian Jiu-Jitsu and a champion of ADCC, has taken his talents to the UFC. Known not just for his technique but for his fierce dedication to training, Gracie embodies a disciplined lifestyle that blends martial arts, mental wellness, and a close connection with nature. In a feature with Details Magazine titled “How I Got My Body,” Kron reveals the structure of his intense training routine, his diet, and the unique practices that keep him mentally grounded and physically ready for anything.
Kron’s daily regimen is packed. “I teach two hours every day, Monday through Friday, at my academy, Kron Gracie Jiu-Jitsu in Los Angeles,” he says. This instruction time flows seamlessly into an hour of Jiu-Jitsu sparring, followed by MMA training designed around self-defense. “I must be ready for any kind of punch,” he notes, underscoring the unpredictability of a real fight. But it doesn’t end there—Kron seeks variety in his fitness routine, regularly immersing himself in outdoor activities, whether it’s running, swimming, or cycling. “I like to get outside, be in nature, jump in the ocean, so I do an hour run, a two-hour bike ride, or a 40-minute swim.”
His warm-up alone is demanding, consisting of 100 pull-ups and 100 dips, a testament to his functional approach to strength. Kron also veers away from traditional weight training, stating, “In the past year, I’ve lifted weights maybe three times. It’s all push-ups, pull-ups, jiu-jitsu.” Two days a week, he replaces his cardio with an extra Jiu-Jitsu session, doubling down on the art that defines him.
In terms of nutrition, Kron’s approach is intentional and paced to fuel his extensive physical demands. He eats light meals every three hours to maintain energy and metabolism, relying on organic and non-GMO options. Breakfast typically includes sprouted-grain toast topped with almond butter and honey, washed down with coffee. Later, he reaches for a turkey sandwich with a side of vegetable juice and a ginger shot. Between training, he snacks on an acai bowl or almonds to stay energized. His dinner is where he maximizes his intake. “At night, I consume as many calories as I can to sustain the next day’s training—pasta, brown rice, chicken—most people do it the other way around, but if I do that, I lose weight,” he explains, revealing a strategy that caters to his body’s needs.
Kron’s attention to his physical state extends into his mental discipline as well, especially when it comes to breathing. Every night, he dedicates time to a breathing routine that centers his energy and calms his spirit. “I do breathing exercises nightly, messing with my diaphragm—it’s a muscle, like the biceps,” Kron says, emphasizing the importance of proper lung usage. “Lungs are bottle-shaped, thin up top and wider below, so with short breaths, only 20 or 30 percent fills. Those gasps are anxiety and fear manifested.” Learning the technique from his father as a child, Kron initially brushed it off. However, as he grew older and faced increasing pressure and stress, breathing exercises became essential. “It gets me to a special place with my energy and spirit,” he shares, recognizing that this practice is now fundamental to his performance. “That’s a huge part of my performance—the energy I put into breathing.”
Incorporating a holistic approach to life and combat, Kron Gracie exemplifies the integration of mind, body, and spirit. His unique regimen of teaching, training, outdoor activity, meticulous diet, and focused breathing is designed to maintain the elite performance that defines him, both on and off the mat.
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