Jocko Podcast 412: How Many Reps Should You Get? With Jason Khalipa.
2023 ж. 15 Қар.
43 287 Рет қаралды
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Train Hard (www.th.fit)
With A CHAMPIONSHIP TITLE and EIGHT CONSECUTIVE CROSSFIT GAMES APPEARANCES under his belt, Jason’s record speaks for itself. His lifelong dedication to TRAIN HARD and relentless pursuit of excellence in business and fitness has led him to where he is today - a successful entrepreneur, loving father and husband, and leader in the fitness industry.
Join the conversation on Twitter/Instagram: @jockowillink @echocharles
Thanks for having me on. Really enjoyed our conversation. Looking forward to rolling and working out again soon with you guys.
I used to talk to you regularly at Milpitas Health & Fitness. We actually worked out together a few times. It’s great to see how well you are doing.
@@rdecker62 yup, I remember. Good times! Hope you’re doing great.
Thank you for all that you have done. You have been a big inspiration for me over the years. Had an opportunity a few years back to visit NCfit, amazing experience. Godspeed
@@jimkrebs1706 awesome. Thank you for sharing! Hope all is well
@@JasonKhalipa your a beast, would love to get in a round with you someday!!!!
01:50:51 🔄 Consistently maintaining movements, even during recovery from injury, prevents a decline in physical capability and aids in eventual rebuilding and progression. 01:52:02 🏋♂ Consistency is key in training. Avoid long breaks to maintain momentum and confidence. Even a short walk or light workout can help. 01:52:30 🧠 Listen to your body when tired but consider delaying a rest day till tomorrow. Modify workouts if needed but keep the momentum going to avoid stagnation. 01:53:42 🚴♂ Warm up before deciding not to workout. 10 minutes on a bike often gets the body ready and engaged for exercise. 01:54:25 💪 The hardest part of any task is often starting it. Turn off your brain and just begin, whether it's working out, writing, or starting a project. 01:55:36 🤔 Understand the mental strugglein deciding to continue a workout after the first set. Sometimes modifying the workout or attempting it again the next day is necessary. 01:58:22 🏋♂ The 20 rep back squat program can be physically and mentally challenging. The time under tension creates a strong stimulus for adaptation. 02:03:49 👥 Scaling a business comes with leadership challenges. Defining a shared mission and vision for the team is crucial for alignment and growth. 02:07:22 🌟 The "as many reps as possible" (AMRAP) mentality transcends workouts. It involves knowing your purpose, focusing on controllables, and adapting to challenges in life, business, and more. 02:09:13 🎯 Focusing on what you can control is crucial. Direct energy toward actionable elements like mindset, actions, preparation, and perseverance for success and happiness. 02:11:20 🎯 Focusing on what's within your control helps avoid frustration; create two circles, list what's in control (like warming up) versus what isn't (opponents' actions). 02:13:10 💪 Working hard, smartly, is key in the AMRAP mentality; success comes from grinding and prioritizing effort. 02:13:40 🔄 Shifting gears means fully investing in the present task; avoid divided attention for optimal outcomes in work, family, and fitness. 02:16:11 🔄 Regularly re-evaluating your goals and why you're pursuing them is crucial; staying connected to evolving needs prevents stagnation. 02:19:24 🌍 The impact of COVID-19 on businesses, especially brick-and-mortar gyms, led todigital pivots and consolidations to navigate challenges. 02:21:15 📱 The shift to digital, like the NC Fit app, provided gyms and members tools for remote workouts during the pandemic's restrictions. 02:22:25 💼 CrossFit's evolution from an open affiliate model to a focus on support, quality, and diversity aims to shed previous stigmas. 02:28:25 🏋♂ CrossFit is hailed as a highly effective training program, emphasizing the need to detach from ego and try different affiliates to find a suitable fit for individuals. 02:29:18 🏋♂ Training culmination: Jason Khalipa's "Train Hard" program is a blend of 20 years of diverse training experiences, aiming to empower individuals to act, look the part, and never hit zero. 02:30:01 🛡 Protective fitness: Khalipa's focus shifted from being the fittest to being able to jump, climb, and protect his family, emphasizing the importance of physical capabilities beyond competition. 02:30:31 💰 Providing experiences: Khalipa's aim is not just to be fit for physical tasks but also to provide enriching experiences for his family, both physically and financially, believing fitness impacts work performance. 02:31:13 🚀 "Train Hard" launch: Khalipa's upcoming online program in January includes strength conditioning, functional bodybuilding, and a "never zero" program, catering to those aligned with his fitness journey. 02:31:56 🔄 "Freedom Reset": A program focused on a reset button concept, emphasizing the significance of resetting and starting anew, reflecting on discipline and life paths. 02:33:07 🏋♂ Equipment and workouts: The "De Reset" program requires dumbbells, a jump rope, and access to cardio equipment, offering five weekly workouts structured around EMOM (Every Minute on the Minute) routines. 02:34:12 🕒 EMOM vs. AMRAP: Khalipa prefers EMOM workouts for their calculated rests, gamification, and opportunities to correct form during the exercise, enabling better self-reflection compared to AMRAP (As Many Rounds As Possible). 02:35:23 🎯 Quantifiable goals: The program incorporates workouts with quantifiable numbers, allowing participants to track progress and improvements over time, fostering a never-zero mentality. 02:36:46 🧭 "De Reset" initiatives: The program includes leadership challenges, educational videos, discipline discussions, and nutrition talks, aiming to start January 1st, emphasizing preparation and engagement. 02:37:27 🌟 New Year's preparation: Khalipa introduces a warning order concept, advocating for preparation before the official program launch, highlighting the importance of readiness and commitment. 02:40:18 🏃♂ Cardio alternatives: Running, biking, or jumping exercises are suggested as cardio supplements if access to standard equipment is limited, emphasizing adaptability in cardio exercises. 02:41:53 🤝 Support initiatives: Khalipa and his wife support Ava's Kitchen and NEGU (Never Ever Give Up), raising funds for families dealing with pediatric cancer, focusing on care and impactful experiences. 02:45:24 🎉 Ava's Kitchen fundraising: Annual fundraisers and events support families dealing with pediatric cancer, emphasizing impactful experiences and care over solely funding cures. 02:46:20 📧 Newsletter engagement: Khalipa's newsletter offers insights into life lessons, catering primarily to men and women, evolving alongside his personal journey and experiences. 02:47:45 🏈 Pulling guard in football involves moving off the line to block; requires athleticism and timing. 02:48:29 🤼♂ Pulling guard offered unexpected opportunities to surprise opponents and light them up during games. 02:48:58 🏃♂ Personal athletic potential in football might have led to different outcomes if pursued differently, but finding CrossFit altered the course positively. 02:49:25 🥞 Pancake mix innovation discussions and the potential of creating a convenient, nutritious version arise during the conversation. 02:50:35 🛒 Convenience and speed in a pancake mix's packaging and usage can cater to a broader market, enhancing the pancake experience. 02:51:15 🥤 Jocko Fuel products, like MK, receive positive reviews for workouts, emphasizing community experiences in men's clubs and their substantial impact. 02:52:09 💦 Hydration post-workout, especially after intense sweating in activities like Jiu-Jitsu, proves crucial for recovery and optimal performance. 02:53:20 💪 Sweating as a personal indicator of a good workout might be psychological, as different factors like weather or activity influence perspiration levels. 02:54:16 ❤ Consistent warm-up routines help prime an athlete's body and mind for performance, emphasizing the importance of consistency and familiarity. 02:55:36 🏋♂ Deep tissue work and mobility exercises, like quad smashing with a kettlebell, are highlighted as underutilized yet crucial for maintaining optimal muscle function. 02:57:42 ⏱ The significance of utilizing heart rate monitors varies, highlighting the value of monitoring and replicating specific heart rates during different activities. 02:59:06 🏋♂ Workouts with distinct formats like "Death Row" and "KALU" challenge athletes differently, emphasizing pacing and mental resilience within timed exercises. 03:04:29 🌟 Fitness sessions with kids offer invaluable lessons in perseverance and hard work, creating a tangible understanding of effort and determination. 03:05:24 🏋♂ Persistence Pays Off: Consistent hard work towards your goals opens doors when the time aligns. 03:06:34 🥋🏋♂ Fitness Fuel Routine: Before, during, and after workouts, hydration and proper nutrition are vital. 03:07:44 🛒 Fitness Fuel Availability: Joo Fuel available at various stores and gyms for fitness enthusiasts. 03:08:24 🏋♂🥤 Business Opportunity: Gyms can sell fitness products to enhance their patrons' training. 03:09:06 🥋🇺🇸 American-Made Ghee: Origin USA provides high-quality, American-made martial arts gear. 03:11:21 🎩👕 Discipline Merchandise: Discipline equals Freedom-themed merchandise available at Joostore. 03:12:04 🛒👕 Shirt Locker Subscription: Monthly shirt subscription with varied designs at Joostore. 03:13:29 🥩🍔 Quality Meat Delivery: Primal Beef and Colorcraft Beef offer top-quality meat, including burgers. 03:16:00 📚🏋♂ Resources Galore: A plethora of books, podcasts, and training opportunities in leadership and fitness available. 03:17:11 🎓🏋♂ Continuous Leadership Training: Leadership requires ongoing education and development like regular gym training.
Thank you
I'm ready for 4 hours of motivation
Sets of 20 for legs is BRUTAL but it feels so good after you are done
Your just say "good" to bad news is kicking ass in the rooms of recovery. I'm spreading it daily. Recommending your channel. Addiction recovery is about movement and action. Not staying stuck. Thank you.
I love this!! It spoke to my spirit!! Let's get it done!!!
Nothing like sipping on one of the new blue raspberry jocko drinks and watching a podcast 🔥💪
I love when Echo talks.
All of the reps. Do them all.
Great episode!!
Awesome podcast. Thank you
Sick right now and surviving with hydrate and milk. Love Jocko fuel products. Great episode. Love these episodes sprinkled in where Jocko is playful. Such a great contrast to other episodes where he is giving us all a view of the respect these warriors deserve.
00:00 🏥 The podcast opens with Jocko Willink recounting a pivotal moment when his daughter's health issues led to a diagnosis of leukemia, highlighting the emotional journey and the urgency of the situation. 03:14 💪 Jason Khalipa, an athlete and CrossFit Games Champion, shares personal experiences about confronting his daughter's cancer and his multifaceted life journey. 04:27 🌍 Khalipa discusses his upbringing, engaging in BMX racing from a young age, transitioning to football and track in high school, and the realization of not reaching his full potential during those years. 09:21 🏈 Playing high school football as a lineman and engaging in unconventional strength training methods before games. 10:31 🎽 Khalipa's involvement in shot put in high school and a reflection on not fully applying himself in academics or sports during that time. 11:56 📚 A pivotal moment for Khalipa was realizing he hadn't been accepted into the college his family attended, prompting him to reassess his commitment to academics. 13:20 💡 Enrolling in community college brought a shift in perspective for Khalipa, highlighting a sense of embarrassment and a realization of wasted time, redirecting his focus on academic improvement. 16:07 💼 Khalipa's early work experiences at a gym, transitioning from the front desk to sales, emphasizing the direct correlation between hard work and earnings in sales. 17:16 💸 An investment in "Batter Blaster," an organic pancake batter in a can, teaches Khalipa a valuable lesson in investing in people and understanding business dynamics, despite initial enthusiasm. 19:23 🥞 Jason Khalipa discusses investing, early business lessons, and meetings with impactful mentors during his youth. 20:19 🏢 Starting early, Jason Khalipa aimed to open a gym after high school, learning about real estate investments that didn't go as planned. 21:28 🎽 "Faded Lifestyles," a clothing venture with friends, taught Jason about partnership expectations and lessons when doing business with friends. 23:50 💼 Jason's realization during a finance job interview sparked the decision to pursue entrepreneurship in the fitness industry instead of a traditional career path. 26:11 📞 Jason's pivotal decision to follow his passion for fitness and entrepreneurship led to a supportive family backing his venture despite initial uncertainties. 31:16 💡 Transitioning from conventional gyms to CrossFit aligned with Jason's passion for impacting lives and coaching individuals beyond numbers. 32:27 🏋♂ Jason's initial training for the CrossFit Games involved challenging others on KZhead and focusing on intense workouts once a day. 34:03 🏆 Reflecting on his first CrossFit Games win in 2008, Jason highlights how it was a significant achievement but held more weight when he'd invested years of dedication. 36:08 🥇 Winning the final event with a different technique shocked competitors, propelling Jason Khalipa from eighth place to claim victory at the Games. 38:17 🏋♂ Setting simple rules for training, focusing on personal drive over money or fame, and never refusing a photo helped maintain a genuine approach to the sport. 38:59 📈 Influx of members after CrossFit games wasn't solely transformative; being a good coach mattered more than being a successful athlete for business growth. 39:56 💡 Training routine evolved to intense sessions at a boutique CrossFit gym, leading to mental growth and lessons in conserving energy for competitions. 40:50 💪 2009's challenging event led to a realization of overusing adrenaline, learning the importance of conserving energy for critical moments in competitions. 43:19 🏅 Despite setbacks, attaining fifth place at CrossFit Games was a significant personal achievement, not just about monetary gain but the satisfaction of accomplishment. 46:02 🏆 Increasing training volume and adjusting to pacing in events led to consecutive podium finishes at the CrossFit Games in the following years. 53:14 🥇 Visualizing success, as seen in the Burden Run event, aided in winning certain CrossFit Games events through strategic planning and execution. 54:24 🍽 Early training was intensive, focusing on hard work without specific dietary adjustments, later transitioning to pacing, recovery, and nutritional considerations. 56:29 🤝 The importance of a supportive community and like-minded individuals in CrossFit, emphasizing the joy of the experience over quick success. 57:21 🏋♂ Using EMOM (Every Minute on the Minute) workouts, like sets of strict pull-ups, can enhance gymnastic stamina and endurance, focusing on how quickly fatigue sets in rather than just strength. 58:03 🕒 Implementing workouts like "10 chest-to-bar pull-ups every minute for 10 minutes" uses the clock as a gauge for progress, adjusting the goals as stamina improves. 58:30 🌅 Jason Khalipa structures his day with morning fasted cardio, midday CrossFit-based workouts, and stamina-focused sessions in the evening, tailoring the intensity to different parts of the day. 59:11 🍽 Nutrition for Khalipa wasn't overly restrictive; he focused on what felt right for his body, prioritizing protein intake to support rigorous workouts. 01:00:03 🥩 Khalipa experimented with various nutrition plans but leaned towards intuitive eating, prioritizing discipline where it mattered most, keeping the focus on training and family. 01:01:25 💔 Family considerations were pivotal in Khalipa's transition from individual to team competition in CrossFit, prioritizing his relationship with his wife over individual accolades. 01:03:16 🏆 Khalipa's team's success at the CrossFit Games was tempered by a teammate's injury, revealing lessons in detachment, leadership, and handling the ego in competitive situations. 01:07:30 🏥 Jason Khalipa shares a poignant moment of crisis when his daughter Ava faced a severe health emergency, highlighting the emotional rollercoaster experienced during that intense period. 01:09:37 🌟 The lessons learned from competing in CrossFit, especially maintaining positive self-talk and focus amidst adversity, aided Khalipa and his family during his daughter's health crisis. 01:11:42 💪 The treatment for Ava's leukemia involved intensive chemotherapy and steroids, with the latter significantly affecting her demeanor and challenging the family emotionally. 01:15:38 🏥 Managing Ava's health required close monitoring of her blood markers, where a drop in specific counts necessitated hospitalization to avoid infection risks, showcasing the challenges faced during treatment. 01:16:19 🏋 Focus on building strong relationships, work hard in various areas of life, and stay fit to handle unexpected challenges effectively. 01:17:00 🏃♂ Regular fitness routines can help navigate life's unexpected hurdles; maintaining fitness during tough times provided the energy and resilience needed. 01:18:21 🥋 After retiring from CrossFit due to family priorities, adopting Jiu-Jitsu served as a mental clearing space amidst personal challenges, emphasizing the shift from competitiveness to mental clarity. 01:19:32 🥋 Beginners in Jiu-Jitsu should focus on being good training partners, emphasizing technique over strength, creating a positive learning environment. 01:21:25 🤼♀ Cultivating a culture of mutual growth and supporting each other as training partners enhances progress in Jiu-Jitsu, emphasizing teamwork over individual competition. 01:25:24 💪 Jiu-Jitsu's value lies in mental engagement, workout, and constant learning, providing a different kind of challenge compared to traditional physical training. 01:27:29 🏋♂ Integrating strength and conditioning with Jiu-Jitsu helps limit injuries, optimizing performance without excessive fatigue, highlighting the importance of managing intensity. 01:31:58 🤸♂ Jiu-Jitsu training should not excessively impact overall strength and conditioning; balancing intensity ensures it complements other aspects of life without excessive fatigue. 01:33:51 🏋♂ Combining Crossfit and Jiu-Jitsu can significantly improve performance by increasing stamina and strength. 01:34:31 💪 Working out complements Jiu-Jitsu by targeting underused muscle groups, enhancing specific movements not practiced on the mat. 01:36:00 🤼♂ Strengthening muscle groups to support joints, even those injured, is essential for overall physical preparedness. 01:39:57 🧘♂ Rest and recovery are vital in balancing intense workouts, ensuring maximum output without stress or undue pressure. 01:43:10 💡 Evolving fitness goals from PRs to overall wellness helps in sustaining motivation and avoiding unnecessary stress during workouts. 01:47:05 💪 Adaptability is crucial in workouts, especially when injured; focus on what can be done instead of dwelling on limitations.
Jocko, could you do a “rolling” series? John Danaher, Gordon Ryan ect. Maybe other champions, that sorta thing!
You should check out his grounded podcast, strictly grapplers on that one
Most Jocko Podcasts: Jocker: “Good morning Echo” Echo: “Good morning” Jocker: *loud exhale through nostrils*
Ecco opening up is worth a listen to on its own. Not a fan of crossfit but good conversations.
Funny listening to Jocko give Echo a hard time about not deviating from his plan . 4:30am wake up😂😂
Its 7pm and I am already awake! Why would I wait for a 5am waker to slow me down! #TOMA
Good!
Spot on!👊🏻🇺🇸👊🏻
Answer: Till point of failure!
412 is a lot of reps. I am only up to 8-10
Jocko's diverse world consists of: the military, the JRE universe, and Cross-Fit.....
why would he need to have a diverse world view ? Should he do what virtually everyone else does, hold forth on topics they are unqualified to discuss ?
02:32:00 JAM Saying Cam got really JAMMED UP here, fellow nerdy IT Charles. 8D Such a contemplative Jason moment, though. 🙏
Based on the title, the answer is: "One more".
02:39:23 Was that a Poem, Mr. English Major?
01:16:48 B O O M TRUTH.
What year were you born jason .
2:39:21 rapper
UNLIMITED (POWAAAAAAAA)
❤❤❤❤
02:43:24 so I was not cheating after all... GOOD 8D
Skibidi toilet
MOST EVIL THE WORLD HAS NEVER SEEN
When you getting Jake Paul on? The guy is revolutionising combat sports and raising the bar across multiple disciplines.
Stop trolling
Sorry jocko … I love all of your episodes… but as per usual… CrossFit folks are so irritating to listen to… you talk about his daughter being sick and he talks about how good of shape he is in and that helped him get through it 😑 they (CrossFit) are all the same