Jocko Willink (born September 8, 1971) is an American author, podcaster, and retired United States Navy officer who served in the Navy SEALs.
“Don’t think about it. Don’t rationalize anything. No snooze button, no “Just five more minutes.” Just get up when your alarm clock goes off.”
Every day, Jocko wakes up between 4:30 and 4:45 AM and immediately begins a workout that includes a four-day split of pull, push, lift, and squat exercises, as well as core and cardio work.
He mentioned in a Tim Ferriss podcast that he does pull-ups, push-ups, dips, deadlifts, squats, sprints, kettlebell swings, and burpees. He also works on increasing his strength through exercises such as deadlifts, cleans, clean and jerks, and maximum effort pull-ups.
Jocko sets multiple alarms every night, but only uses them if he’s recovering from a heavy workout or event.
He lays out his clothes and packs a bag for the following day before going to bed, in keeping with his military training.
His workouts usually consist of a push/pull routine with free weights and machines, plus core work and cardio a few times a week.
After exercising, he showers, then works through his to-do list for the day, which he prepares the night before. Jocko skips breakfast, preferring to remain in a fasted state until late morning or early afternoon, and does a 24-hour fast at least every two weeks and a 72-hour fast every quarter.
He eats lunch, usually grilled chicken with vegetables, between 11 AM and noon and follows a Paleo lifestyle, avoiding grains and processed carbs.
After lunch, Jocko spends the rest of the afternoon handling emails and other business tasks until around 3 PM, when he returns home to San Diego.
He enjoys spending his afternoons with his kids at the beach, where he surfs, and also teaches Brazilian Jiu-Jitsu at the gym he co-owns, Victory MMA and Fitness. Jocko holds a black belt in Brazilian Jiu-Jitsu under world champion Dean Lister.
After finishing training at around 8 PM, Jocko goes home and has dinner, usually steak and vegetables. As a married father of four, he enjoys spending time with his kids in the evening and playing guitar. Before going to bed around 11 PM, he writes out his to-do list and lays out his clothes for the following day.