Ready to dive into the brutal workout trenches with David Goggins, a living testament to physical grit and mental fortitude? Strap in as we venture through the relentless training regimen of a man who scoffs at the very notion of physical and mental limitations.
David Goggins’s workout regimen consists of a relentless mix of running, biking, swimming, weightlifting, and calisthenics, designed to carve out a physique capable of withstanding the harshest of adversities. His workout routines are designed to push the boundaries of his mental capabilities and emphasizes unwavering consistency.
And with some of the most grueling ultramarathon races on the planet, like the MOAB 240 mile race, David puts his body and mind to the test in ways that few others dare.
But for many, the real challenge is not just completing these incredible feats of endurance but doing it all with what David calls “a purposeful intent” – a way to push past one’s own limitations and reach goals that would simply seem inconceivable to many.
Also see: The David Goggins Diet: Eating For High Performance
What Is David Goggins’s Workout Routine?
From the break of dawn, Goggins embarks on a grueling 10-15 mile run, transitions into punishing cycling sessions, brutal weightlifting, relentless calisthenics, and sometimes works in swimming, epitomizing the pinnacle of endurance training. His daily routine is broken down into core workouts, each designed to progressively build on the last one and maximize his body’s potential.
Are you ready to put yourself through the David Goggins workout routine? Even if you’re not ready to tackle 10-15 miles a day and punishing workouts, there are ways to incorporate elements of his training into your own fitness regimen.
From running drills for speed and agility, weightlifting for strength and power, and calisthenics for stability and balance, let’s break down the basics of Goggins’ routine and how to make it work for you.
Also see: Andrew Tate’s Top G Workout and Supplement Routine
#1: Start With Running
David Goggins epitomizes a disciplined and rigorous approach to running, habitually covering 10-20 miles daily, highlighting his unwavering commitment to the regimen.
His prowess extends to long-distance running, where he has notably excelled in ultra-marathon events, clinching victories in races covering distances as mammoth as 240 miles.
Central to Goggins’ philosophy is the cultivation of mental toughness, which manifests in his relentless pursuit to outwork others, unearth inner strength, especially in taxing circumstances, never capitulate to setbacks, and confront obstacles with a resolute spirit. When you look at the make-up of Goggins’ approach to running, grit and resilience are two virtues that shine through.
How To Incorporate Goggins’s Running Into Your Regimen
If you could ask him, Goggins would probably tell you that commitment and consistency are two hallmarks of any running routine. It’s crucial to stay committed by maintaining a consistent running schedule, setting clear, achievable goals, and tracking your progress regularly.
Starting with a base mileage and progressively augmenting it by 10% weekly can set the foundation for enhanced endurance. The best free resource I’ve found on running is the Hal Higdon training programs which cover 5Ks, marathons, and everything in between. Each program is sub-sectioned into your current level, from novice to advanced.
Adding long runs to your weekly routine, especially in tough terrains, can also help improve mental toughness, a core aspect of Goggins’ approach. Pushing beyond your perceived limits, especially under challenging conditions, is essential to emulate his mental resilience.
Also see: Does David Goggins Train Brazilian Jiu-Jitsu?
#2: Build Strength & Endurance with Calisthenics
David Goggins holds a gritty approach to calisthenics, utilizing it as a tool to forge a body of steel. His workouts are a testament to what the human body can endure and achieve with just its bodyweight.
His focus hones in on core routines, often mixing in bodyweight exercises with his other brutal workouts. One of his known routines is the “Nickels & Dimes” workout, a simple yet challenging blend of pull-ups and push-ups, revealing the raw power of calisthenics with nothing more than a pull-up bar and a dash of toughness.
Besides, Goggins doesn’t shy away from tossing in a variety of calisthenics moves like jumping jacks, walking lunges, and plank ups-downs, showing a broad and tough approach to this training style.
How To Incorporate Goggins’s Calisthenics With “Nickels & Dimes
Inspired by Goggins? It’s time to roll up your sleeves and dive into the world of calisthenics. Kickstart your journey with a core routine centered around bodyweight exercises.
The “Nickels & Dimes” workout is a solid starting point: 5 pull-ups followed by 10 push-ups, usually at the start of each minute – every minute on the minute (EMOM). If you’re feeling bold, take a cue from Goggins and amp up the intensity by knocking out two sets of each exercise every minute for an hour or two.
If you’re just starting out, ease into it with a number of repetitions and sets that challenge but don’t overwhelm you, gradually cranking up the intensity as you grow stronger. Mix up your routine with various calisthenics exercises to hit different muscle groups and keep things fresh. Stick to a regular schedule, and stay committed to your calisthenics regimen.
#3: Throw In Weightlifting
David Goggins sees weightlifting as a means to build endurance rather than just muscle mass. His weightlifting routine is a testament to his belief that a strong back and core are the roots of good endurance, where most of his strength training focuses.
Unlike a standard bodybuilding split routine, Goggins’ regime is centered around compound movements to build strength and muscle. His weightlifting doesn’t follow the norm but is pared down to essential, compound exercises that engage multiple muscle groups at once, ensuring a thorough workout with fewer movements.
He often shoots for “higher repetitions” and utilizes split-setting by alternating between two different exercises for multiple sets. The purpose of this is to reduce rest time and to fill in the gaps of the workout.
How To Incorporate Goggins’s Weightlifting Into Your Regimen
Inspired by Goggins’ methodology, here’s a simplified weightlifting routine you might consider:
- Deadlifts:
- 3 sets of 10 reps
- Focus on maintaining a good form to prevent injury and to work the correct muscle groups.
- Bench-Press:
- 3 sets of 10 reps
- A fantastic exercise for building upper body strength and improving grip strength.
- Squats:
- 5 sets of 5 reps
- Ensure your knees don’t go past your toes as you squat down, keeping a straight back.
- Lat-Pulldowns:
- 3 sets of 12 reps
- These are great for working the back muscles and improving overall core and upper body strength.
- Push-Press:
- 5 sets of 25 reps
- Keep your body straight and your push weight straight over your hand. You can use dumbells or a machine to do the trick.
This routine aligns with Goggins’ emphasis on compound movements and his belief in building endurance alongside strength. Remember, the key to success in any workout regime is consistency and pushing your boundaries, just as Goggins does in his training.
#4: Don’t Forget A Swim In The Pool
Occasionally, Goggins incorporates swimming into his workout routine, exemplified by a challenging 2-mile swim from 8-10 AM, which offers him a bit of versatility and recognizant of his military days as a Navy SEAL.
Also see: Navy SEALs Who’ve Been on Joe Rogan’s Podcast
Although Goggins has mentioned that he is not particularly fond of swimming, he still includes it in his daily regimen. Swimming offers tons of health benefits, such as improved cardiovascular endurance, muscular strength, and flexibility.
Tips for Incorporating Swimming Into Your Regimen
Resistance Training Effect:
Maximize the resistance training effect of swimming by using a combination of laps and pool-based bodyweight exercises to enhance muscular endurance.
Consistent Training:
Consistency in training is crucial for building swimming stamina. Incorporate swimming into your weekly routine, gradually increasing the intensity and duration of your sessions.
Endurance Workouts:
Consider integrating a variety of swimming endurance workouts into your regimen to build up and improve base-level fitness, recover from intense workouts, and challenge yourself as you advance.
#5: Hop on The Bike
David Goggins often includes biking as a core part of his daily workout routine, and offers a nice replacement for running. While most of his biking comes on a stationary bike, this routine builds his endurance and strengthens his leg muscles due to the repetitive and sustained pedaling action over a considerable distance.
Not for the faint of heart, it’s an excellent way to challenge yourself and is a great example of how you can use biking as part of your fitness regimen.
How To Implement Biking Into Your Regimen
- Start Slow: Begin with shorter distances and gradually increase as your endurance improves.
- Consistent Riding: Aim for consistency in your riding schedule to build endurance over time.
- Interval Training: Incorporate intervals of intense pedaling followed by periods of lighter activity to improve both endurance and strength.
- Proper Gear: Invest in a good quality bike and gear to ensure a comfortable and safe riding experience. Or use a stationary bike.
- Cross-Training: Engage in other forms of exercise, such as running or weight training to complement your biking routine and build overall strength and endurance.
Don’t Forget to Stretch
Goggins talked at length in his book, Can’t Hurt Me, about the important role stretching has in his life. Neglected by him for many years, and many others athletes, he attributes stretching as the one of the things that saved his life and has extended his athletic career. Everyday, Goggins engages in a full-body stretching routine that lasts an incredible 3 hours.
Can’t Hurt Me: Master Your Mind and Defy the Odds (Amazon)
Boost Your Mental Toughness
David Goggins cultivates mental toughness through rigorous physical and mental trials, often termed as “Can’t Hurt Me” challenges, the same title of one of his books.
These challenges push individuals beyond their perceived limitations, fostering mental resilience, discipline, and a gritty character. Not only do these challenges help build mental toughness, but they also provide an opportunity to develop skills that will last a lifetime.
His second book, Never Finished, is a best-seller. I read it too and highly recommend:
Never Finished: Unshackle Your Mind and Win the War Within (Amazon)
Goggins’ motto is to “embrace the suck” and focus on the journey rather than the destination. By facing complex tasks head-on, individuals can learn to become more mentally tough and resilient in the face of adversity.
Also see: 11 Reasons Why David Goggins is the Toughest Man Alive
Tips for Challenging Mental Toughness:
Embrace Discomfort: Deliberately step into discomfort to expose yourself to new experiences and learning opportunities, building resilience and mental toughness.
Confront Negative Thoughts: Acknowledge but don’t succumb to negative thoughts. Stay focused on your goals and push forward despite mental barriers.
Find Your Why: Have a compelling reason behind your goals, acting as a motivator during challenging times, helping maintain mental toughness.
Set Ambitious Goals: Aim high to push yourself further, working harder to achieve seemingly impossible objectives, thereby enhancing mental resilience.
Restore & Rejuvenate with Cold Exposure
One way that mental and physical resilience can be boosted is through an approach known as cold exposure. In his talks and books, Goggins discusses how extremes like cold exposure can be used to improve mental fortitude and challenge perceived limitations. Cold exposure is a way of “toughening up” by gradually increasing your tolerance for uncomfortable situations.
Also see: Joe Rogan’s Ice Bath Recovery Strategy Unveiled
Goggins recommends using a “cold shower therapy to start cold exposure.” This is done by starting with a hot shower and slowly lowering the temperature to make it uncomfortably cold over a few minutes. As you get used to the cold, increase the duration of your cold showers until they become bearable (perhaps even enjoyable!) If you can handle the cold, it’s much easier to manage other scenarios that may cause discomfort.
There are more sophisticated forms of cold exposure, such as ice baths or cryotherapy chambers, which Goggins has mentioned he uses occasionally. While not recommended for beginners, this kind of intentional exposure to the cold can help improve physical and mental toughness.
Implement Goggins’ Workout To Your Daily Routine
The workout regimen above is not for the faint of heart – nor is it recommended for those who aren’t committed to the rest, nutrition, and recovery aspects of their fitness journey.
But the power of Goggins’ workout lies in its ability to teach us how much control we have over our bodies. With discipline and consistency, it helps to reshape our mindset – allowing us to push ourselves beyond what we previously thought was possible.
It’s easy enough to incorporate Goggins-like workouts into your routine – you just need to find activities that challenge you without overworking or injuring yourself. There are plenty of ways to do this, such as interval training, circuit training with weights, sprints, and hill runs. You can also combine different drills for a greater challenge and prevent boredom.
Let Goggins’ example be your inspiration as you work to take control of your fitness goals. With dedication and hard work, you can achieve anything – no matter how tough it may seem at first.
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