Jocko Willink Returns | The Tim Ferriss Show (Podcast) | Transcription

Transcription for the video titled "Jocko Willink Returns | The Tim Ferriss Show (Podcast)".


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Intro (00:00)

optimal minimal this altitude i can run flat out for a half mile before my hands start shaking can i also replace my question? now what is it in the front pan time? what if i could be out of the way? so i'm a cybernetic organism living to show a metal anthoscillate lead to pharise show this episode is brought to you by helix sleep i recently moved into a new home and when i needed beds where did i go i went to helix and i paid for them with my own monies i tried all sorts of mattresses some of you saw me soliciting feedback and ideas on social media i tested a ton and i ended up on helix they offer mattresses personalized to your preferences and sleeping style without costing thousands of dollars so check it out and you can take their very simple two to three minutes sleep quiz to get started that's a diagnostic and they can build your mattress from there and ensure that it is something you will absolutely love the quiz helps determine the type of mattress that is best for you by asking all sorts of questions about your sleep behavior such as if you tend to line your back side or stomach as well as your body type for couples they can even personalize each side of the mattress their customer service is phenomenal my assistant my researcher i had them all test helix and the customer service is really outstanding the mattress arrives within a week and the shipping is completely free you can try the mattress then for a hundred nights and if you're not happy they'll pick it up and offer a full refund so check it out to personalize your sleep experience visit and you can get fifty dollars off of your custom mattress check it out this episode is brought to you by legal zoom i've used legal zoom for many of my businesses and matt maulinweg as one example he's been on the podcast CEO of automatic now worth more than a billion dollars first incorporated his company wear on legal zoom when you run your own business you know that time equals money so why waste your valuable time dealing with issues that legal zoom can solve for you more than two million people have used legal zoom to start their businesses but their services don't end at the beginning legal zoom has a network of independent attorneys licensed in all fifty states they can provide all the advice you need nuts and bolts start to finish and you don't need to worry about billable hours because legal zoom isn't a law firm that way you have upfront pricing and complete clarity legal zoom is a reliable resource that more than a million people have already trusted to help them with their businesses in all sorts of different ways and that includes setting up wills doing a proper trademark search forming an LLC setting up a nonprofit or finding simple season desist letter templates so check them out legal zoom dot com take a look today to see how they can make your life better easier faster and more effective enter promo code Tim Tiam at checkout to save fifteen percent that's legal zoom dot com and code Tim for fifteen percent off good evening this is jocko willing and I am standing in as the host for the Tim Ferris show and I'm doing some talking because right now Mr. Tim Ferris can't talk to himself because he is in a silent retreat where he is remaining in complete silence for I think ten days and it's not just silence it's actually also no books no computers no phones obviously it's just pure silence alone with your thoughts not exactly what I would want to do but sounds kind of crazy and sounds like something Tim Ferris would do but in the

Discipline And Training

Why should I listen to Jocko? (04:00)

meantime like I said I am here to guest host this show which is awesome I appreciate that opportunity and thanks to Tim Ferris for giving me that opportunity now a little bit about my background first if you want to know about me one of the best places to find out about me is actually on this podcast as well Tim Ferris episode number 107 and that was released in September of 2015 and that was the first time I was ever interviewed really for anything and I had been in the SEAL teams for twenty years I'd never done any interview I'd never had any social media didn't have a website I really didn't exist in the public eye at all and so my background is that I grew up in a small New England town I enlisted in the Navy after high school I went through boot camp I went to SEAL training I spent some time at SEAL team one in the 90s and eventually got picked up for a commissioning program which meant I was going to become an officer in the SEAL teams and move into a leadership position and eventually once I did that the war started in September September 11th 2001 and from there I deployed to Iraq as a SEAL platoon commander and then as a SEAL task unit commander when I was a task unit commander I fought in the battle of Ramadi I racked the capital Valon Bar province and very tough fighting in incredible effort by the soldiers and marines on the ground and also the guys that were with me as well from my SEAL task unit and ended up being the most highly decorated special operations unit from the Iraq war and incredible sacrifices were made for that victory and when I got back from that deployment to Iraq I took over the training for the West Coast SEAL teams and the training that I took over isn't the training where you've got the boat on your head or you're carrying the logs around or you're doing a bunch of push-ups and pull-ups and runs and swims it's the real training where SEALs actually learn to be SEALs to shoot, move and communicate, to fire and maneuver, to close with and destroy the enemy and they learn about combat leadership and I did that for my last few years and the SEAL teams taught that and then I retired in 2010 and when I did that I started working with companies, with businesses and helping out with their leadership and their management and that developed into a leadership and management consulting company which is called echelon front that I run with my buddy and former teammate, Lafe Babin who was one of the platoon commanders that worked for me in the battle of Ramadi and we wrote a book together which was called Extreme Ownership and that is how I ended up being on Tim's podcast for the first time, we had some mutual friends, Kirk Parsley and Dr. Peter Atia and they made the intro and that's how I ended up on this podcast, the first time in that book Extreme Ownership is a book about leadership really it's combat leadership lessons learned and tested on the battlefield that we then taught to the next generation of SEALs and now we're out there teaching these leadership principles to businesses and teams and organizations throughout the civilian world and also in law enforcement, in fire departments, in any type of organization, so that's what we're doing now and as that book was launching, like I said, I went on Tim's podcast, it was awesome and when we got done with that podcast, when Tim pressed stop on the recorder, he said you should really have your own

The concept of discipline. (07:23)

podcast and I listened to him but I had a bunch of stuff going on, the book was coming out and whatnot and then Joe Rogan heard that podcast and asked me to come on his podcast and in the middle of that podcast Joe Rogan said you should have your own podcast, so I guess when Tim Ferriss and Joe Rogan tell you you should have your own podcast, then you should listen and I did and so I started my own podcast which is called Jocko Podcast and really it's a podcast about human nature and it's human nature as viewed through the lens of war and other human struggles and it's definitely focused on leadership but it also often reveals the dark side of mankind and the podcast can get pretty heavy and pretty dark but it's not all like that and I also, as we did the podcast as I continued putting it out there, I also talked about all kinds of other things about life and how I live about surfing and about jujitsu and about working out and about eating and how I eat and sleeping and how I sleep and how to wake up earlier and how to overcome procrastination and how to accomplish goals and how to get the most out of life and all those kind of things, you're basic winning and in there I wrote a book for kids and a book that I wrote for kids is called The Way of the Warrior Kid and it's about a kid that's having a tough time at school, he didn't know how to

Time blocking. (09:00)

do any pull ups and he didn't know his times tables so he kind of felt stupid and he didn't know how to swim because he was afraid of the water and he was getting picked on at school and the last day of school everything kind of comes crashing down on him and he goes home all sad but when he gets home he remembers that his uncle is coming to stay with him for the summer and his uncle was a seal in the seal teams and so his uncle finds out what these problems are that the kid is suffering through and says look oh you can't you can't swim, you don't know how to do any pull ups or you can't do any pull ups, you don't know your times tables, you're getting picked on at school, we can handle those problems so they go on a little journey and the uncle, Uncle Jake teaches young Mark how to overcome all these challenges and so that book came out but people were asking for sort of details on the aspect of my life about, you know not about the leadership stuff but about my sort of kind of operating system so eventually I put that down kind of my mode of living into the way I live and this book is called discipline equals freedom field manual and it just came out October 17th and that's how I ended up doing this podcast for Tim because like I said Tim is I guess fortunately or unfortunately depending on how you're looking at it, Tim is not allowed to talk right now and so he but he had read the book just before he went into his period of silence and he wanted me to come on while he was not able to speak and talk about some of the high points that he might be that he thought would be a useful introduction to people that listen to his podcast so that's why I'm here, if you're expecting Tim I apologize, I know that's always a bummer when you're expecting to have that person that you know and you're anticipating hearing their voice and then it turns out not to be that person so if you've made it this far thank you and here we go the book is broken into two sections the sections, the first section is called thoughts and the second section is called actions the thoughts section is about, well basically it's what goes through my head it's how I view and how I think about things and Tim wanted me to focus on the actions part but for

Thought (11:59)

one example of what is in the thoughts category I'm going to the book here, this is directly from the book discipline equals freedom field manual, here we go, people want to know how to stop laziness, they want to know how to stop procrastination, they have an idea in their head, maybe even a vision but they don't know where to start so they ask and they say where do I start, when is the best time to start and I have a simple answer, here and now that's it, you want to improve, you want to get better, you want to get on a workout program or a clean diet or start a new business, you want to write a book or make a movie or build a house or a computer or an app where do you start, you start right here, when do you start, you start right now, you initiate action, you go, here is the reality, that idea isn't going to execute itself, that book isn't going to write itself, those weights out in the gym, they aren't going to move themselves, you have to do it and you have to do it now, so stop thinking about it, stop dreaming about it, stop researching every aspect of it and reading all about it and debating the pros and cons of it, start doing it take that first step and make it happen, get after it, here and now so that's the kind of things that are in the book, the first part of the book which again is called thoughts and like I said the second part is what I actually do to implement those thoughts into my life and of course Tim being Mr. Pragmatic, how do we get to it, how do we make it happen, he asked me to detail some of those for you and one of the things that he wanted me to talk about was early morning training and what role, getting up early, because I get up early in the morning, what role that plays in my life and why I kind of maintain that and have maintained that for a long time and there's one section that talks about kind of a little psychological edge that I believe the waking up early in the morning gives anyone that wakes up early in the morning so here's a little chunk of the book where I talk about that psychological edge there are a slew of psychological advantages that come from early morning physical training first there is a

Early Morning Training (14:50)

psychological win over the enemy, knowing that you are working harder than your adversaries gives you an advantage it gives you confidence that you can overcome them in battle another advantage to waking up early and working out hard is that it demands discipline to do both now some scientists have claimed that discipline dissipates the more it is used that willpower is a finite resource that is reduced every time it is used throughout the day this is wrong, that does not happen to the contrary I believe and studies have shown that discipline and willpower do not go down as they are called into action they actually get stronger this is obvious if you actually try the experiment yourself before you go to bed, plan what workout you're going to do in the morning stage your workout clothes so you don't even have to think about them when you get up write down a list of things you need to accomplish the next day set your alarm clock for 4.30 am and go to sleep when the alarm clock goes off, get up put on your pre-staged clothes, brush your teeth and go get your workout on hard get done, shower, get dressed and begin to crush the lists of tasks you made for the day when it's time for breakfast, see what happens you won't want to eat junk, you won't want that disgusting donut you'll want some eggs and bacon and that will happen at lunch too you're feeling good energized, you don't want to eat that worthless calories of pizza or french fries you want fuel good fuel to rebuild your body, clean fuel that keeps your mind sharp when you're on the path, you want to stay on the path unfortunately, the opposite is also true once you step off the path, you tend to stray far when you don't prepare what you need to do the next day when you sleep in and then skip your workout and you don't start attacking the tasks you have because you didn't write them down the night before, that is when you make bad decisions that is when your will and discipline fail you figure you might as well have that donut have that donut for breakfast and once you've done that, might as well put down four or five pieces of pizza for lunch it doesn't matter anymore, you're off the path and that is a disaster your will didn't break, it never showed up in the first place so, get on the path of discipline and stay on the path discipline begets discipline, will propagates more will hold the line across the line and victory will be yours so, that's why I wake up early in the morning and work out and also in the book I talk about how you actually start getting up early in the morning because this is a big challenge for a lot of people, I know it, I get it and there's a bunch of ways to do this and one of the most important things to allow you to get up early in the

Ways to Get Up Early (18:57)

morning is to go to bed earlier but going to bed earlier is also a challenge and again I talk about this in the book but how do you, what's the most important thing to put into place to go to bed earlier is number one you want to be tired when you get to the end of the day you want to be tired, that's how you get to go to bed earlier number two, turn off the internet because they've got these little people that are programming things into the interwebs that are truly just meant to get you to click one more time just click one more time and watch one more video one more stupid video that's not getting you anything not improving you in any way so turn off the internet and if you need to do something then read a book, pick up a book and read a book and the most important thing to allow you to go to bed earlier, the most important thing you can do is actually get up earlier right, that's what happens when you get up earlier, well then you're more tired by the end of the day and then you can go to sleep and that gets you in the right pattern so the way you start getting, the way you start going to bed earlier is by getting up earlier and again I detail this and the way that pattern kind of unfolds itself in the book now another thing that Tim wanted me to hit on was my actual workouts like what my workouts look like from week to week and I'll say this, I have a bunch of standard workouts that I use and they vary a little bit depending on what I'm feeling like or what is needed or maybe I got some little injury that I have to

Workouts FromPhil'sSOF experiences Combines Real World With Effective (20:48)

cover up or maybe I'm really tired from some other workout that I did so I need to make an adjustment or maybe I haven't worked out in a few days so I'm going to go even harder so there's little adjustments that go by and I actually took a lot of these standard workouts that I have and I put them into the book again, this is something that people really wanted to hear from me what my workouts actually were and so I put them in there and they go from the beginner level from people that really haven't worked out before all the way to intermediate all the way up to advanced and I've been able to actually own a gym in California a big mixed martial arts gym but we've got all kinds of Olympic lifting we've got everything in there and so I've seen people and trained people at all levels from total non-athlete that haven't done anything active in years all the way to the highest level athletes that are fighting professionally in the UFC so I've seen and brought people through those different categories over the past ten years that I've been training civilians so that's what this book contains is what those are like now I also go after different goals because you want to be chasing something at least I do, I want to be chasing something I want to be trying to achieve something but I don't just continually chase the same thing so sometimes I'll be trying to, maybe I'll spend a month trying to increase my deadlift and get my deadlift up there and then sometimes I'll be just trying to run and get my three-mile time run or my four-mile time run down or sometimes I'm trying to max out and pull up and see how many pull ups I can get and so I'm kind of always chasing some goal of some kind and I never go too far in one direction because I think that would not suit me for the way I live for instance if I was just trying to get a massive deadlift, which is awesome but if that's my sole purpose is to get a massive deadlift well then I'm going to be as big and strong as possible but that's obviously going to hurt my mobility it's going to hurt my cardio and so I get to a point where you know I'm maybe some percentage of my percent of my capability and then once I get to that percentage and I get to that point where I'm really going to have to change my lifestyle in order to increase beyond that that's when I say okay you know what I've this is where my deadlift is at right now let's start looking at how many pull ups I can do or let's start seeing one other exercise I can move on to and find some other challenge so that's sort of what my workouts are like I'm always chasing something the

It's not a religion, I dont know more, or preach or pretend to. I just train. (23:51)

other thing with this is people get really fanatical about working out and they get into the where their workout becomes a form of religion and that's one of the reasons that I never really talk specifically about what I do for my workouts because I don't really like to preach about you know you should do this or you should do that so I'm but people are interested so that's why I put it out there and it is you know the kind of training that I do it definitely has been effective for me over the years in my various jobs so but I'm not a person that says hey my way is better than everyone else's way I'm not one of those people I'm not saying that at all actually there's people that know more than me and there's people that have the better methodologies or different methodologies that work well for their system and that's cool that's cool if you if you want to text or whatever put on social media eight thousand times that you have something better that's awesome I appreciate your your input but I've been doing what I've done for a long time and it's not a religion to me it's just a cool way of working out so my workouts are are kind of split into some broad movements the broad movement movements are pull push lift and squat and how those break out pull is basically centered around pull ups and in seal training you do a lot of pull ups and pull ups are obviously important because you got to be able to pull yourself up climb ladders all those things and so and it's also good to know that you can move your body weight around so pull ups are a huge part of my workouts and and pull ups is what the pull day is centered on and I do all different kinds of pull ups close grip and narrow grip and wide grip and ring pull ups and and climbing ropes and and obviously pull ups on the pull up bar and so this so that's what the pole day is is based on the push day is again it goes back it's rooted in seal training which is the push day is basically centered around push ups and dips and so again all the different kinds of push ups and all the different kinds of dips ring dips bar dips push ups close grip push ups wide grip push ups dive bomber push ups all these different types of push ups that you can do that's what that push day is centered on the lift day is for lack of a better way to explain this the lift day for me is primarily about getting things off the ground and over my head so so that means dead lifts it means it means clean it means clean and jerk it means press it means snatches it means handstand push ups those kind of exercises that's what the lift day is to me and then finally squat which could also be called leg day but that obviously focuses on all different kinds of squatting from back squat and front squat and over head squat and all the other types of variations of squats that there are also it's not just squatting because I'll do plyometrics and sprinting and calisthenics that are leg focused so those are the kind of the four categories pull push lift and squat and then on top of those I do gut which I guess it's what normal people kind of call core or abs but I just have always called a gut again that's rooted in the seal teams they would when I was a new guy in 1990 whatever they'd say we're gonna do some gut work and what that meant was you're gonna work out your abs you're gonna do sit ups you're gonna do Russian twist you're gonna do all flutter kicks all those things and and then on top of that I do metabolic conditioning and and the way I do metabolic conditioning which is basically that means you're gonna be breathing hard really hard really hard for either a short intense amount of time or maybe a little bit longer but

The Tim Ferriss Workout (27:57)

that's that's what I definitely do metabolic conditioning and the reason I do metabolic conditioning is so that I'm in good shape so I can sustain a high output for short bursts and multiple short bursts and over longer periods of time and I mix that in sometimes with the workout itself and sometimes I do it before the workout sometimes I do it after the workout and I mean if you if you talk about what my workouts consist of as far as time goes my workouts just depend on what's going on in my world in that day some of my workouts are very quick and I can get them done in less than 10 minutes and they make you want to throw up and at the same time some of them sometimes I'm working out for three hours you know maybe doing singles and doubles and triples on on weights for heavy exercises so and it depends it depends on what I'm doing what my current goal is how I set those up and it also depends on what life is throwing at me obviously out on the road somewhere you can't always do heavy squats because your hotel gym only has two 35 pound dumbbells which really puts the heavy squats out of the picture so you got to be able to adapt and make something else happen so Tim asked that I talk about what an actual series of workouts from me would look like and so like I said in the book I actually put the workouts in the book and so I'll kind of read through some of these workouts a few days so you get the feel for what it is and these are I went right to the advanced workouts again there's beginner intermediate and advanced maybe I'll talk a little bit about some of

Example Advanced Workout: Pull Day (30:06)

the beginner ones too but there is a place to start if you can't do anything you can still get started but the advanced here's a here's an example of what I would do on a poll day for for an advanced workout so here we go the primary work is going to be 30 muscle ups and a muscle up is on rings you can do them on a bar too I do them usually on rings a muscle up is where you hold on to rings or a bar like like you're going to do a pull up you do a pull up but you pull yourself all the way up and then press through until you've done a dip and now you're in the dip position either on top of the bar or on above the rings so it's called a muscle up if you can't understand my description then you can go to YouTube and look up muscle up and you'll see him so 30 muscle ups and then a hundred dead hang pull ups and then a hundred kipping pull ups and I'll do all those four time as fast as I can and then when I get done with those I'll do some hang cleans which again this is a place where you might want to go to YouTube and check out what a hang clean is YouTube is a incredible instrument and tool for for trying to learn that being said when you go and you look at the YouTube video what you think you're doing is not what you probably are doing and that's why getting a coach to help you is very important I remember one time I was coaching a guy in boxing and in boxing you're supposed to move your head from side to side there's certain movements that your head is supposed to have and

Consistency and Form (31:39)

I was I was watching him do it and he said you know how's my head movement looking I hadn't trained him in a while he said he said how's my head movement looking at him looking and I said well go ahead and let me see it and so he started doing and his it was it was hilarious because his head was staying absolutely still but his shoulders were he would lift his left shoulder then lift his right shoulder then lift his left shoulder then lift his right shoulder but his head was staying still and I said okay it's okay just come here and look in the mirror because when when you shadow box you use a mirror and he looked in the mirror and he saw what was happening and in his mind his head was moving back and forth from left to right but in reality the only thing that was moving was his shoulders lifting up so you have to be very careful when you're when you're lifting weights that you you you truly are doing what you think you're doing and the easiest way to do that is to have a coach come and watch you do your movements so for instance the hang clean is a is a is a movement that I would do next in this workout and I would just do probably six sets six sets of between three to six repetitions and again I'm just trying to maintain good form and then get done with that so I've done 30 muscle-ups I've done a hundred dead hang pull-ups and a dead hang pull-up if you don't know what that is that's where you you don't use any motion of your body you're using pure strength and then I do a hundred Kipping Pults oh and before everyone thinks I'm lying or or whatever I can't do a hundred dead hang pull-ups in a row I can't do 30 muscle-ups in a row I can't do a hundred Kipping Pults in a row I'm what I'm when I talk about doing these I talk about doing as many as I can and then I have to stop and shake it out and then I jump up and do some more so maybe for my hundred dead hang pull-ups maybe my first set I only get 14 dead hang pull-ups I drop off the bar I shake it out I jump up there and I do another 10 so now I'm at 24 and then I can't do anymore so I drop off the bar maybe I get another set of 10 then I'm at 34 and so that's what I'm gonna do until I get to a hundred when I get to a hundred dead hang pull-ups now it's time for me to do Kipping Pults and I'll do the same thing maybe the first set I do 40 Kipping Pull-ups once I've done 40 I shake off the bar or I jump off the bar shake it out a little bit I'll jump up back on the bar now I do 20 so I'm up to 60 and now I drop off the bar I do it again I get up to 80 so so that's what I'm talking about you're gonna break up these sets until you can get the number that you're aiming for so then after I'd done 30 muscle-ups 100 dead hang pull-ups 100 Kipping Pull-ups then I jump into doing some six sets of hang cleans with a weight that allows you to do three to six repetitions per set while you're still maintaining good four minutes again it's critical to maintain good form and then I would do five sets of reverse curls followed by regular curls now I used to I went through the stage of saying all curls you know those are those are just the exercise for looking good and I was kind of derogatory on doing curls but I changed my mind I would say a few years ago I changed my mind because well I hurt my bicep and when I hurt my bicep I said to myself well maybe my bicep isn't as strong as it should be and the tendons going into it maybe aren't as strong as they should be and so maybe I should use a little bit of isolation training on those muscles to make them stronger and so that's where I started doing and it's it's worked out well my my bicep healed and it hasn't been injured since then so so that's an exercise that even though people might think oh curls that's a bodybuilding exercise why would I do that I don't care about looking good I just want to be strong well it makes you stronger too so that's that's the curls then from there I would do some gut work the gut work I have listed on this particular work up is a hundred V-ups which is when you're laying flat on your back arms extended above your head feet extended as far as you can and then you close up like a jackknife in a V position until you touch your toes to your fingers and then you lay back down do a hundred of those and then a hundred Russian twists which is when your feet are up in the air your torso is up in the air and you're bringing your hands back and forth from side to side get done with that and then I would do a little metcon work so metabolic conditioning and for this one here I have listed do four sets of cleans and pull-ups with the following repetition so I do a set of 20 cleans followed by 20 pull-ups then 15 cleans followed by 15 pull-ups then 10 cleans followed by 10 pull-ups then 5 cleans followed by 5 pull-ups and that's what I would do and for the cleans I'd use probably about 60% of my body weight to do cleans and there you get a little get a little cardio work during that you will be breathing hard I promise if you give that a shot so there's an example of a workout that I would do and for my poll day you know I'll talk about for let's just do one more go go for a push day push day here's another workout so for this push day I would be doing three minutes on and one minute rest of the following exercises ring dips which are dips using gymnastics rings ring push-ups dips clap push-ups deep push-ups I do those deep push-ups in in parallets which are something or use something where you can go deeper than your normal range of motion if you're on the floor and

Workout (37:17)

then just regular push-ups on the floor and so I'd set my timer for three minutes of work and followed by a one minute of rest and then I'd go through the ring dips as many as I can three minutes then rest a minute and then do the same thing for the the ring push-ups the dips the clap push-ups the deep push-ups and then regular push-ups and once my time is up and this is something I always do is that when I get to that last set the last set is kind of the easiest exercise so regular push-ups are easier than clap push-ups and they're easier than deep push-ups when I get there I'm always gonna do a hundred at that last that last set so and again that doesn't mean I can do a hundred push-ups in a row especially after I've done all this other work but I will continue to take rests and break up the set until I can get to what I want to do until I get to that number of a hundred now I get done with that and I would do some repetitions of the snatch movement the snatch is a really hard movement to do and again YouTube has some good visuals of what it looks like to do a snatch but if you're gonna start snatching you really need to get someone to watch you and a good qualified coach that can that can watch you and make sure that you're doing these exercises right and you know I would do some repetitions of that just to keep just to build my own muscle memory and try and get better at the exercise I'm not great at at that exercise and then do some gut hold a plank for five minutes and then for the met con for the metabolic conditioning I do three rounds of max burpees in three minutes with one minute of rest between the rounds and that right there that'll inflict some damage on you if you go hard you actually two minutes of burpees can crush people if you go as hard as you possibly can for two minutes of burpees it can it can leave a mark it can be a mark I will tell you now for the lifting again you got to be really careful and make sure that your your technique is absolutely critical and you got him if you sacrifice your form you will it will not make you stronger it will actually make you injured and I wrote that in the book that right there sacrificing proper form will not make you stronger it will only make you injured so try and find a good coach that's going to teach you these things and for this for instance on a lift day in this in this workout that I've got in the book it's you get I would do eight to ten sets of clean and jerks building up to four sets that with a weight that allows me to do two to four repetitions so I'm just doing eight to ten sets taking some time in between you said this is a day where I'm trying to get stronger trying to build my strength trying to build my clean and jerk so it's pretty simple it's pretty straight forward eight to ten sets of clean and jerks and I'm doing I'm trying to build up to where I do four of the sets are with a pretty heavy weight that I can only do two three maybe four times get done with that I'm gonna do some hanging windshield wipers from my gut which is when you hang from a bar and you bring your legs back and forth like a set of windshield wipers they're brutal by the way so be be be ready for that sounds all sounds all easy they're not and then for the Metcon I would do this here about 60% of body weight 30 reputations of clean and jerks without putting the bar down once you get done with that rest two minutes do 20 repetitions of clean and jerks with the same weight get done with that rest two minutes all those without putting the bar down then the last one you perform ten repetitions so you do you get about 60% of your body weight you do 30 reps don't put the bar down during the 30 reps once you're done with the 30 reps you can put the bar down rest for two minutes then pick up the bar again do 20 reps same weight when you're done with that put the bar down rest for two minutes two minutes is up do it again ten repetitions and then you're done that's gonna get you some it's a tough workout I can assure you and lastly for for a squat day what I would do here is just

Advanced Training Techniques And Principles

Squats (41:25)

gonna do some some some squats I would do 50 overhead squats with about 60% body weight and again this is something you're gonna break up you're gonna do what you can you get done with 50 reps of that you're gonna do 50 front squats with about 80% of your body weight and then 50 back squats with your body weight that's it pretty simple get done with that do some gut 100 sit-ups with 20% of your body weight sitting on your chest and the metcon is to run two miles and I usually like to do some kind of

Rest Days and How to Train on the Road (42:30)

a run when I get done squatting because it kind of loosens up the legs and get some of that lactic acid moved out of there so those are some examples of the workouts that I do and then I would I normally just go right back into the workout however sometimes after I've brutalized myself for multiple days in a row I feel like crap and so I might take a rest day and what I do on a rest day is I'll still do something maybe I'll just go for jog maybe I'll go for swim maybe let's go in there and do some some burpees to warm up and then just do some good stretching but I don't like to take a lot of days off scheduled days off because I think life brings me days off when more often than I need so whether it's you're traveling or whether it's your water heater breaks or your car broke down or your kid got sick and you have to miss your workout that's when I take my days off when I'm forced to by life now again inside this book I've got beginner routines as well and the beginner routines are actually I'll look at one right now for instance for a pull-up workout all you're gonna do is eight sets of max pull-ups so you might only be able to do three pull-ups and guess what you're gonna do three pull-ups and then you'll rest for a few minutes then you'll do another three or maybe you're only doing two and then you do that eight times and if you can't do any pull-ups at all there's an answer to that as well you jump up on the bar and you hold yourself up there as long as you can and you just do the negative work so and then you get done with that you do some sit-ups as many as you can in two minutes and then run 400 meters two times that's that's a beginner workout out inside this book so I start off pretty easy and then it escalates as you get in better shape and by the way you can do that workout right there it's a beginner workout but you can do it if you do it if you're advanced and you do it you'll still cross yourself because instead of doing three pull-ups your first set you'll be doing 58 and then you'll be getting your workout on so again that's that's the way the the workout book or the the book is set up as far as workouts goes I also talk a little bit about training on the road because I spent a lot of time traveling with the echelon front or consulting company so I'm in hotel rooms a lot and I got some stuff in there about the kind of workouts that I do in hotel gyms you know sometimes I'll for instance throw a towel over a piece of gym equipment if they don't have a pull-up or I'll go into a parking garage because just about every parking garage has some kind of plumbing or piping up in the ceiling and so you can find a place that you can jump up and you can do some pull-ups be careful don't don't break the plumbing and cause massive amounts of damage but you find a good pipe or you find a an eye beam that you can get you can get a hold of and you go there and you do some pull-ups so there's that I've done I have a I spend many times doing dips between treadmills I don't really like treadmills if I'm gonna run them and go run but the treadmills have big handles on them so I'll kind of move those around the floor a little bit and get some dips on those and sometimes in fact oftentimes it's just the hotel room floor with their nasty carpets and on those nasty carpets I'll do burpees I'll do push-ups I'll do gut exercises handstand push-ups squats pistols which are one-legged squats I'll do whatever and I'll just get crazy with the calisthenics and a lot of times also when I'm in the road is I don't have a lot of time because I'm meeting with a client and then I'm speaking and then I'm going to a meeting and so my my work and I flew in and I got in late and so a lot of times I'll just be doing some kind of a quick workout to maintain the discipline the to maintain the discipline and to get some level of workout and to get the blood flowing because I think it's bad when you don't wake up and do something I always feel groggy for the day so one of my favorite quick workouts to do is is a hundred burpees for time one minute rest a hundred burpees for time get some of that again it should probably take you less than less than 20 minutes for sure and once you get done with that you'll you'll have the blood flowing and you'll feel better about yourself again all those are in the book and yeah you can check them out now another section of the book that Tim wanted me to talk about was I talk about martial arts in the book and I've been training martial arts for a long time and there's various types of martial arts there's striking

Martial Arts in the Book (46:52)

there's grappling and there's weapons these are the kind of broad the broad martial arts categories right striking which is when you're hitting people grappling which is when you're grabbing people and using weapons obviously there's all kinds of different weapons from knives to swords to sticks to firearms guns and it so I talk about those things but I I talk a lot about jujitsu which which I think is the best base to have for martial arts and Tim liked this part where I talked about why to start with Brazilian jujitsu and how it should be taught for self-defense so here we're going to the book where I talk about why to start with Brazilian jujitsu start with Brazilian jujitsu it is a form of grappling that is highly advanced because for the most part the actual fighting takes place on the ground this is a key point because our first form of self-defense is to get away yes to run if you are confronted by another person or a group of people the best thing you can do is run away avoid the conflict this is relatively easy if someone is trying to strike you with punches or kicks they do not have control over you so you can simply run away from them you have won the problem comes in a self-defense situation when someone is grabbing you now they are preventing your first line of self-defense running away as soon as someone grabs you you are in a grappling scenario and one of the most critical parts of Brazilian jujitsu is escaping from someone's grip so you can run oftentimes an attacker will take you to the ground in order to prevent you from escaping their grip when this happens the ability to ground fight is used not to stay on the ground but to get up and get away from the attacker the first goal of a beginner in jujitsu is not to get the fight to the ground but to get up off the ground and get away this is an important distinction from people who believe the goal of self-defense and jujitsu is to get the attacker to the ground this is not true the goal is to get away but as has been seen over and over again fights often end up on the ground and therefore a person must be prepared for it not training in jujitsu because you don't want to go to the ground is like not learning how to swim because you don't want to go in the water it doesn't make sense the safest way to deal with the water is to be comfortable in it just as being comfortable on the ground is the best way to deal with that scenario should it unfold in real life so that's one of those things that people understandably so if if they learn that if they think that jujitsu if you get attacked what you're gonna do is grab someone and pull them to the ground that's that's not what the goal is the goal is to get away from people so unfortunately in many fights they end up on the ground because if you start hitting someone their defense might be to grab you and when they grab you now you're in a grappling scenario so that is why jujitsu is very important now there's other great martial arts and i talk about them in the book as well one of the things that Tim asked me about is if i was teaching a jujitsu to a sort of a semi-athletic person not uh not not an olympic decathlete but not a couch potato either what

Operating Principles (51:01)

would the first week look like and the first the first week would be pretty straight forward the the things i would want someone to understand are the fundamental positions of jujitsu jujitsu is a grappling art you're you're wrestling with another human being and there's certain positions and they have certain advantages and disadvantages and so i would want them to understand these fundamental positions one's called the mount one's called the guard one's called the back one's called side control one is called half guard and i would want people to understand what those positions were and how they related to jujitsu and the next

Fundamental Positions (51:30)

thing i would understand is this position i would want my student to understand this position called the mount the position is a position of dominance in jujitsu the person that is mounted is on the top position and they have a lot of control over the person that's beneath them and you if you are trapped there you are in a lot of trouble and so one of the first things i would teach people is how to escape from that mounted position when you're on the bottom and how to get back up to their feet that's the next thing is how do you get back up to your feet effectively so that you can get away and then i would want them to learn if they are if they are in the mounted position how would they do some kind of a submission hold that's one of the best things about jujitsu is there's something called submission holds in it where you can make the person tap out or you can break their arm or put them to sleep through a choke hold so i'd want them to start to learn to understand what submissions they are threatened with in the mount that means you need to know what the offense is and then i would want them to understand how how this other position which is called the guard and the guard is where you're on the bottom position so someone has taken you to the ground and you're on the bottom they're on top of you with their weight but you've managed to get your legs around their body so you have some control over their body weight and then once i they understand how important that position is then i would say teach them some submissions and some sweeps which is when you change position you you put the person you put your opponent on the bottom you were on the bottom and then you you sweep them and you put them on the bottom and the whole time that i'm teaching these things i think it's very important jujitsu that you actually spar with other people because people need to believe that jujitsu works and one of the best ways to convince people that jujitsu works is to actually have them participate in it and actually have them train against another person that's good because when you train with someone that's good that's 40 pounds lighter than you and clearly weaker than you are and yet they can tap you out over and over and over again it is a real eye opener and it will make a believer out of just about anyone so it's good to roll now you do have to be careful because when people first start they go crazy their ego gets out of control and everyone wants to just go a thousand percent against their opponent so it's usually better to pair up someone against someone that's a little bit better than them or maybe even quite a bit better than them so they can understand how effective it is and they can

Ego Control (54:06)

understand that no matter how much they panic no much no matter how much they thrash around no matter how much they use all their strength that doesn't work in comparison to good jujitsu technique so that's what it is for me how i would kind of have that's how i actually i do start people in jujitsu now there's something else to be said when you go to a school the school wherever you go does not revolve around you just showing up there so you you may not get this basic information but what's cool about jujitsu is i look at

Martial Arts And Mindset

School Overview (54:41)

it sort of like learning a language and one of the best ways to learn a language is through immersion training and that's what's going to happen you show up at many jujitsu schools you are going to get immersed in something you don't know what anything means just like if you showed up in a foreign country with a foreign language you wouldn't understand anything at first and then you start to recognize a word here and a word there and then you recognize a little sentence fragment and then eventually you start putting the pieces together and then you can speak the language the same thing happens in jujitsu so you start recognizing a move and then you see where another move ties into it and eventually you put together a fragment of a series of moves and then eventually you learn the language of jujitsu so it's good to get the the basics of of all the different positions and there's a million places to see those online so that you kind of understand fundamentally what's happening in jujitsu but the immersion training is very important as well and you get in there you get in them on the mat and

Position Basics (55:35)

you start training now people also always ask where should I train what's a good school and there's i talk about this in the book and i'll go over some of the highlights of where how to find a good jujitsu school again because i get asked this all the time and there's luckily in america there's so many really good jujitsu schools nowadays jujitsu is very popular in america when i started there was very few schools in all of america and i was lucky to have a good school in san diego california but that has spread now and there's really good

Schools Available (56:02)

schools all over the place so number one thing i look at is actually proximity from home or work i think it's very important that wherever you're going to train is close enough to you that you can get there conveniently without a 87-minute transit to get there no if i've got a place that's i want my place to be as close as i can i think that's one of the primary things you look at how close is it so it's easy to get to whether you go there after work and it's so it's close to work or

Finding the optimal "home base" (56:52)

whether you go there after when when you get home because it's close to home either way but having to drive 97 minutes to get to train somewhere is not going to be beneficial for your training so look for some way somewhere close the other thing is now you need to find a qualified instructor there's a lot of qualified instructors out there there's an and you might have a black belt and there's a lot of outstanding black belts but you might only have a brown belt or a purple belt depending on where you are in the world and how much jujitsu is where you are and so you might only have a purple or a brown belt and that's actually fine and back in the back in the 90s there were many schools in america that were run by purple belts and they were very successful and taught a lot of great guys and now there's more black belts so that's more common as far as the legitimacy of the instructor you can really there's a lot of really good internet police out there that keep the the fakers in check so a quick google maybe ask some people check some forums and find out if the person is legit or not and that's that's very beneficial because you definitely want a good qualified instructor now the other thing is with schools is there's two different extremes on the schools there's very traditional schools and there's very non-traditional schools the traditional schools are everyone's wearing the same uniform everything is done the same structured way each class the instructors are called sensei or master or professor and and that's one type of school and they're great some schools that are set up like that are great schools there's also very non-traditional schools that are very loose and everyone's wearing a different kind of uniform and people are kind of coming on and off the mat and instead of calling the instructor professor or master or sensei they'll just call them jocko or dean or jeff you know just it's all good we're all friends and we're good we're training hard and there's no formalities there's no bowing that there's all kinds of different schools and and again both those types of schools are are good and they both those types of schools have absolutely produced world champions but it kind of depends what you like what type of personality you have and where you think you'll fit in and by the way there's there's schools everywhere in between as well there's schools that are kind of in the gray area between the the very loose school to the very traditional school there's some schools that are in the middle and then you want to check that atmosphere out you know what does that atmosphere like and does the atmosphere match the goals that you have as a person you know if you just want to learn some jiu-jitsu and start to train and you don't want to compete but you want to know some good self-defense eh that's a one type of school and you can find school without attitude you can also find schools that are crazy competitive and that's all they're focused on is sport jiu-jitsu and how can i win the next tournament and they'll have very intense training so and again everything in between so you want to find a place that goes and and matches your goals and and i would recommend you when you go into a gym you try some classes you see what they're like you meet the other students you ask the other students what their goals are in jiu-jitsu and i think you would you you can make a good decision and another thing is i always say this jiu-jitsu is jiu-jitsu is not a religion it's and your instructors are not gods there are people that are good at jiu-jitsu so if you start feeling there's a cult scenario happening just be careful that you shouldn't feel like that jiu-jitsu is fun and it's a great sport so you shouldn't be feeling that cult scenario happening and you shouldn't be looking at your jiu-jitsu instructor as a religious deity um so that's how you pick a

Wide-ranging applications of a martial arts mindset (01:00:51)

school and and the book also discusses other martial arts boxing wrestling moi-tai and like i said firearms training and and what's interesting about all these different types of training and you might be thinking that i don't i'm not interested in martial arts which is fine but i will tell you that first of all martial arts are great to train not only are they great for self-defense and you learn how to handle yourself they actually also make you a better person in a lot of different ways you're able to handle yourself in any tough situation you get confident because you know you can take care of yourself and just the physical training they make you sharper both mentally and physically sharper and and tougher and so that's that's why i think training martial arts and jiu-jitsu and boxing and moi-tai and wrestling and and firearms training and all these different martial arts type training they they will help you not just in those specific arenas but in everything that you're doing in your life and i think that's i think that's really why a lot of people listen to tim you know myself included just we all want to hear ways to get better in every different aspect of life and the one thing that i know will make you better is discipline the discipline to get up the discipline to work out every day the discipline to eat right and the discipline to make good financial decisions and make discipline choices about how you spend your time doing productive things i think that discipline is the true pathway to improvement and like the book says discipline is ultimately the pathway to freedom so a bunch of stuff in the book i appreciate everyone listening i supremely appreciate tim for inviting me on to do this show while

Parting thoughts (01:02:49)

he's not allowed to talk i still am i appreciate that and appreciate everything that tim does and has done to support me and what i'm doing and for continuing to put out all the great content that he puts out to the world to help everyone out there learn implement and improve that's all i got appreciate everyone listening have a good one y'all out hey guys this is tim again just a few more things before you take off number one this is five bullet friday do you want to get a short email from me would you enjoy getting a


Five Bullet Friday (01:03:20)

short email from me every friday that provides a little morsel of fun before the weekend and five bullet fridays a very short email where i share the coolest things i've found or that i've been pondering over the week that could include favorite new albums that i've discovered could include gizmos and gadgets and all sorts of weird shit that i've somehow dug up in the other world of the esoteric as i do it could include favorite articles that i've read and that i've shared with my close friends for instance and it's very short it's just a little tiny bite of goodness before you head off for the weekend so if you want to receive that check it out just go to four hour workweek dot com that's four hour work week dot com all spelled out and just drop in your email and you will get the very next one and if you sign up i hope you enjoy it this episode is brought to you by helix sleep i recently moved into a new home and when i needed beds where did i go i went to helix and i paid for them with my own monies i tried all sorts

Helix Sleep (01:04:22)

of mattresses some of you saw me soliciting feedback and ideas on social media i tested a ton and i ended up on helix they offer mattresses personalized to your preferences and sleeping style without costing thousands of dollars so check it out helix sleep dot com forward slash tim and you can take their very simple two to three minutes sleep quiz to get started that's a diagnostic and they can build your mattress from there and ensure that it is something you will absolutely love the quiz helps determine the type of mattress that is best for you by asking all sorts of questions about your sleep behavior such as if you tend to line your back side or stomach as well as your body type for couples they can even personalize each side of the mattress their customer service is phenomenal my assistant my researcher i had them all test helix and the customer service is really outstanding the mattress arrives within a week and the shipping is completely free you can try the mattress then for a hundred nights and if you're not happy they'll pick it up and offer a full refund so check it out to personalize your sleep experience visit helix sleep dot com forward slash tim and you can get fifty dollars off of your custom mattress check it out helix sleep dot com forward slash tim this episode is brought to you by legal zoom i've used legal zoom for many of my businesses and matt maulin leg is one example he's been on the podcast ceo of automatic now worth more than a billion dollars first incorporated his company where on legal zoom when you run your own business you know that time equals money so why waste your valuable time dealing with issues that

LegalZoom (01:05:44)

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