Podcaster
Former Navy SEAL, author and host of Jocko Podcast
4 sourced items, last checked 10 Nov 2026. Each one links to where Jocko Willink said it.
Black belt
Willink told OutKick that jiu-jitsu helps every part of physical, mental and psychological health, and that he can scale its intensity around soreness or minor injuries.
“really good for every aspect of physical, mental, and psychological health”Jocko Willink
Source: Jocko Willink Talks with OutKick About Top Workouts, Jiu-Jitsu, The Must-Read Book for Men, and More (interview, 27 Oct 2024)
His book has beginner, intermediate and advanced four-day routines. He usually follows the advanced one and does lighter basics when traveling or recovering.
Business Insider reported that Willink trains with the advanced routine from his own book every morning before dawn.
Source: A retired Navy SEAL commander who wakes up at 4:30 a.m. to work out shares his weekly fitness routine (article)
Rotates four workout types across the week; also sprints on squat days.
In a Business Insider video interview quoted by BroBible, Willink said he rotates four workout types: pull, push, lift and squat. Each type is built around a few basic movements.
Pull / Push / Lift / Squat rotation
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Pull-ups | – | – | Done on a bar or rings |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Push-ups | – | – | |
| Dips | – | – |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Squat variations | – | – | |
| Sprints | – | – |
Sets and reps were not stated in the source.
As they described it publicly. Not a training prescription: check with a professional before starting a new program.
“The push is based on push-ups and dips.”Jocko Willink
Source: Retired Navy Seal Explains How His 4 Workouts Keep Him In Ridiculously Amazing Shape (article, 11 Dec 2017)
3 minutes of burpees as hard as possible
For when time, space or equipment is short, Willink recommends three minutes of burpees at maximum effort.
Source: Jocko Willink Talks with OutKick About Top Workouts, Jiu-Jitsu, The Must-Read Book for Men, and More (interview, 27 Oct 2024)
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