What I Learned From Jocko (Workouts, Diet, Supplements)

Jimmy Philip
3 min readNov 23, 2021
Photo Credit:Burst Royalty Free Photos

Note: I am a fan of reading and continuing education in fields that interest me. I believe that I can learn from anyone, from researchers to a podcaster to a IG influencer to a strength coach. I’ll read what they write, listen to their interviews and watch their videos. How you process those “inputs” matters. This will be a regular feature on my page where I share what I learned from a distance from people.

Who is Jocko?

Jocko Willink is a retired Navy SEAL commander, author and popular podcast host. Jocko also owns a gym and is a brazilian jiu jitsu black belt.

What I Learned From Jocko:The Workouts

In his first book “Discipline Equals Freedom:Field Manual” Jocko lays out his training

  • To start, discipline does equal freedom. You have to put in the work, whatever that looks like. Jocko is also fond of suggesting that no matter what it is, even if you take the day off from lifting, then you should strive to get better somewhere. Stretch, go for a run, do something to move forward in a positive direction.
  • Jocko doesn’t follow a complicated workout. He relies on squats, dips, deadlifts, chin ups and kettlebell swings. You don’t need to overcomplicate things. Pick multi joint movements and lift heavy weight attempting to lift even heavier weight consistently.
  • Don’t rest today. Not that Jocko doesn’t think you need rest days, he just doesn’t think you need to take one today. On the day that you want to take a rest day, go to the gym. You can have another rest day at a later time.
  • Train. Just train. Running, jiu jitsu, lifting weights, wrestling, boxing. It doesn’t matter. You have to train to improve all aspects of your life.

What I Learned From Jocko:The Diet

  • Jocko doesn’t really discuss his diet in depth. He does talk about how he attempts to avoid sugar and consumes high amounts of protein.
  • Jocko largely follows the paleo diet. Protein with vegetables and fruit, very little carbohydrates. Jocko isn’t too overly restrictive on carbohydrates though he doesn’t eat them regularly.
  • Jocko loves a cheat meal but doesn’t let them get ahead of him. He’ll have his…
Jimmy Philip

Reader, Free Thinker, Lifter, Runner,


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