Former US navy seal Jocko Willink is now an author and hosts a podcast where he covers a wide range of topics.
He is constantly pushing the workout and training, informing everyone how it can alter their lives. He is also a fitness influencer for many individuals.
There will undoubtedly be many people interested in learning Jocko’s workout routine and diet when he is at his peak physical condition. So don’t worry; I’ll cover a lot of Jocko training, diet, and beginner-friendly advice in today’s article.
Jocko Willink Physical Data
| Jocko Willink Height | 1.8 Meters |
| Jocko Weight | 235 Lbs |
| Jocko Age | 48 Years |
| Others | Under review |
Jocko Willink Beginner’s Guide
Jocko always promotes exercise and fitness, as I previously stated. In the beginning, beginners who are just starting from level 0 and have never engaged in any form of exercise can perform these things.
Perform several dips, pushups, and pull-ups.
According to Jocko Willink, you must first develop some basic strength if you want to start lifting weights. Pull-ups, push-ups, and dips should therefore be your first exercises because they will help you get the necessary advantage and make you much stronger.
He added that we had to do this a lot during our training as naval seals. Running, pull-ups, crunches, and dips required four things.
Obtain a dips bar and a pull-up bar.
Additionally, avoid buying just a cheap bar when purchasing a pull-up or dips bar. You need a genuine bar, preferably a “212-inch pipe bar,” which can cost more than $1,000 but is necessary.
The gymnastics rings will do if you don’t want to buy a pull-up bar and dip bar.
One of the greatest alternatives is a set of gymnastics rings. By simply adjusting the height of the rings, you may execute exercises like Muscle-ups, dips, push-ups, pull-ups, and more.
Get some bumper plates and an Olympic rod.
Once you possess the required strength, according to Jocko Willink. You must purchase an Olympic rod so that you can carry out a variety of exercises, including squats, clean jerks, deadlifts, military presses, shrugs, etc.
Purchase a set of kettlebells.
There are several exercises you can do with a kettlebell, so you might want to include one on your list of things to buy. Examples are kettlebell swings, kettlebell squats, kettlebell snatches, kettlebell walking lunges, kettlebell bicep curls, kettlebell presses, etc.
Jocko Willink Exercise Program
There are many distinct exercises in the Jocko exercise routine. Brazilian jiu-jitsu is another martial art that Jocko practices and is a black belt in.
He still runs a lot as part of his routine since, as a former navy seal, he is used to doing plenty of cardio and running. He also does a lot of daily weight training.
Workout with Jocko Willink includes:
Cardio
Jocko runs a lot as part of his cardio regimen. He gets up early, therefore the first thing he does when he gets up is gone for a run.
Jocko frequently performs a lot of sprints while running for almost 5 to 8 miles. It depends on his plans for that particular day. His body gains a tremendous amount of stamina and endurance from this cardiac activity.
Stretching
Before beginning further intense training sessions, Jocko Willink also stretches. Find the stretch that works best for you; you are not required to perform any particular ones that he does. You can conduct a Google search for full-body stretches and choose the one you prefer to perform.
Strength Training
The Jocko Willink fitness regimen most likely wouldn’t be complete without weight training. He prefers to work out five days a week, working on various body regions each day.
He also wants to warm up for a few minutes before weight training to get his body ready for challenging activities. The entire weight training program shouldn’t take longer than 80 to 90 minutes to complete.
Mr. Jocko Willink Warm-Up Activities
Any activity, including extensive stretching and brief use of cardio equipment like a treadmill or elliptical machine, can be used as a warm-up.
Monday Exercise: Pull day Jocko Willink Workout
3 to 4 sets
10–15 repetitions
pause for 60 seconds
- Lat pulldown
- Back lat pulldown
- Cable rows
- One-Arm dumbbell rows
- Pullovers
- Bent over row
- Bicep curls
- Isolation curls
- Preacher hammer curls
- Barbell curls
- Shrugs
Tuesday Push day, Jocko Willink’s workout
Workout: Push Day
3 to 4 sets
10–15 repetitions
pause for 60 seconds
- Bench press
- Incline bench press
- Dumbbell press
- Dumbbell flyes
- Cable crossover
- Tricep pushdown
- Tricep extension
- Tricep Dips
- Skull crusher
- Military press
- Arnold press
- Front raises
Wednesday Exercise for Jocko Willink: Lift
Workout: Lift
3 to 4 sets
10–15 repetitions
pause for 60 seconds
- Deadlift
- Snatch
- Clean and jerk
- Stiff-leg deadlift
- Sled drag
- Tire flip
Thursday Legs Jocko Willink Workout
Leg exercises
3 to 4 sets
10–15 repetitions
pause for 60 seconds
- Weighted back squats
- Weighted front squats
- Leg press
- Leg curls
- Leg extension
- Lunges
- Weighted walking lunges
- Calf raises
- Donkey calf raises
- Standing calf raises
Friday Exercise by Jocko Willink: Glutes
Workout: Glutes
3 to 4 sets
10–15 repetitions
pause for 60 seconds
- Weighted Squats
- Glute machine front squats
- Hip thrust
- Hip extension
- Glute cable Kickbacks
- Bridge kickback
Abs Workout by Jocko Willink
Jocko Willink advises performing crunches, a fundamental military exercise for abs. Perform crunches until your stomach starts to burn and you are unable to continue.
Jocko performs this exercise two to three times per week, and he just does it whenever he feels like it.
Jiu-jitsu in Brazil
He has a black belt in Brazilian jiu-jitsu, as we saw in the article. As a result, Jocko Willink trains extensively in Brazilian jiu-jitsu at least three times per week as part of his regimen.
As a result, after finishing his weight training session, he would head to the neighborhood fighting gym to practice with other fighters.
This is everything about the exercise regimen of Jocko Willink.
The Jocko Diet Regimen
Jocko follows a strict diet that calls for eating only natural, healthy foods every day, with no cheat meals. Additionally, he enjoys fasting for three days roughly four times a year and a day every two weeks. To stay hydrated and healthy, Jocko also consumes a lot of water.
The Jocko Willink Diet consists of:
Jocko Willink Breakfast Meal
- Eggs
- Tea
- Fruits
Snack
- Roots
- Veggies or fruits
Jocko Willink Lunch Meal
- Beef
- Rice
- Veggies
Snack
- Eggs
- Full fat milk
Jocko Willink Dinner Meal
- Fish
- Veggies
This is all about Jocko Diet Plan.