Most construction workers I know have a fatty liver and are prediabetic from corn syrup and too many beers after work. It is sad to see such strong men be so sick.
I agree. I install spray foam insulation and it is by far the hottest job most have experienced. The foam is applied at roughly 160 degrees, on top of being in an attic. The diet part is so important on whether or not you can keep pushing on or potentially blacking out from the heat.
I'll watch co-workers finish spraying literally looking like they've took a shower with clothes on and instead of drinking water or Gatorade they're slamming mountain dew smh.
I'm in the trade I am quitting in a month. So many guys who are out of shape and having body aches and pains. Not worth it, since I don't have kids or a wife.
Try being a truck driver like me work 12 hours a day no exercise and you eat off the dash board dinner plus the added stress of big city driving and being told that I am number 1 several times a day LOL not a long life span for me if I don't change
I taped and hung drywall for 15 years. I maintained 200lbs consistently after eating fast day. Rest is the key. Never work a Sunday no matter what. Diet and streatching is super important too. Aerobics and martial arts will round you out. I burned out bad. I wish I sorted it out sooner.
Carpenter here. I still train 5 days a week but I'm only 26 with no kids. A lot of construction workers have good diets actually but there are of course a lot who don't but that's the same for all job groups
Make sure you check your spiritual health as well. Training can be tough in the military and it always helps me to remind myself of my "why" when I'm feeling burned out.
I’m a dad 36 yrs old , meat cutter work 6 days week in a 35 degree room for almost 8 hours picking up meat boxes smallest being 40 lbs and they get heavier Workout about 5 times week getting about 6-7 hrs sleep diet is on point But towards the end of week damn I feel beat still push thru.. I have found my self sometimes fighting the emotions and the tiredness, but physical work keeps your body moving I think heavy lifting will compensate like jocko mention... we got this
No need to hit the gym in your case. Wake up really early, like 4am or so, get a 1 mile a run, come home do some calisthenics (push ups, pull ups, squats, leg raises, arm work etc) and then go to work. That way you start your day with a victory and on YOUR terms, instead of being a slave to your obligations and coming home too tired to exercise. Get after it
@@PermanentHigh i like that way of thinking man. Waking up early to go on a run to start the day off as a victory instead of a work slave. That really opened up my eyes man.
Awesome info Jocko! I'm a welder/fabricator. Been doing it almost 11 years now, been working 2nd shift for the last 2 years, and getting my diet on point has been key in keeping me energized to get my workout in 5 days a week.
Good one. After working 20+ years in corrections, dealing with the most difficult people, rotating shifts, and raising a family I'm burned out and retiring. The main thing that has helped me keep my sanity is consistently hitting the gym and bodybuilding. My therapy.
20 years? Working in that environment makes you a mental inmate. Godspeed and good luck man. Try picking up some feminine/softer hobbies to balance out the hypermasculine nature of corrections work. Back in the day, it's documented that samurai would consciously pick up feminine hobbies to balance out the aggresiveness of their regular jobs. A lot of them would do gardening, sowing, knitting, calligraphy, painting etc
I was pushing a really heavy weight for me on the sled at the gym yesterday and every time the burn in my push muscles, legs and lungs got to the point I wanted to give up, I heard Jocko’s voice in my head saying “Don’t quit” in that gravelly, manly tone of his. He’s motivation personified. 💪🏻
Whenever you're ever in a chaotic lifestyle and you can tell your job is taking a toll on your body. FIND A ROUTINE, some sort of comfort-zone or develop a NEW comfort-zone, so that you can fall back on something thats comfortable AND THEN you can start improving your situation. The only way to survive hard times is to adapt and get used to it, and begin doing the things that are important to you.
Most relatable Jocko segment yet I'm also a drywaller and my lifts are all measurably heavier if I train first thing fasted than after a work day fully loaded with food. Thanks so much for covering this Jocko, huge fan of all you do.
My old man was a fire fighter. He used to tell me to run after dinner with him. You guessed it, I'd stitch up straight away. Wake up, smash your exercise then eat to recoup.
I work up to 12 hours a day labor. Im 52 and do my 5x5 program every day, squats everyday! Plus 30 min cardio during the week. Week ends boxing, cardio and 5x5. I have to stretch, eat right, and get my sleep including a 15 min deep nap at lunch. Took years to get everything together. This including injuries which I have learned to avoid for the most part by listening to my body. I come home beat but as soon as I get my gear on Im ready and always feel ready to go when I'm done. Either you want it or you don't. Oh and I drove the ship, Qm2 6th fleet flag ship USS Belknap '87 -'91.
"Have you ever hung drywall?" "I have seen drywall being hung, I have." LOL ! Another good tip is to own the business so your not draining all your physical energy doing the hard work all day long. Construction work wears your body out when you do it all your life; Just look at the majority of construction workers. Echo do you have a channel that you talk/show people about creating videos ?
Unless ur like me doing a landscaping job because ur 16 and trying to save up money for college and such when ur young and ur body can take it it’s good work and keeps u in shape
As a 38 year old boiler technician/welder who has been at it for 20 years I find R.O.M. (range of motion) work outs on your work day's and free weight squats and overhead presses with kettle bells and leg lifts has made me feel so much better throughout the week.
Thanks for your perspective on this I'm a construction mechanic all my life and suffer from back injury and right arm nerve damage almost cut my arm off severed my bicep. Met a guy who was a personal trainer who suffered back injury/broke his back from jumping from helicopters. He helped me immensely and he focused on mobility and core training. Also no machines all balance for the precision muscle control. Appreciate your guys knowledge on this!!!
I can absolutely relate, I used to do landscape construction and it was one of the hardest jobs I’ve ever had. It was hard to balance work and training but I think this is great advice
I will literally take a near month long break in December and whole weeks off if I'm close to feeling burnt out because of working out or exercising. I return refreshed, energized and actually miss working out. Hence why a lot of newbies burn out, get injured, or don't see results within a couple of weeks or months because they don't understand the value of rest periods and rest periods that work for their body and workout routine.
Same. I'll do 5 days of weight training and 1 day of cardio per week, for 3 months. Then take 1 week off and back at it. I come back after that week charged and ready to kill it.
Started listening to this podcast three weeks ago, subsequently I started going to the gym every morning, eating healthy, and writing down my plans for the next day each night. Hadn't committed to such a productive lifestyle for five years. Jocko makes it tough to keep lying to yourself.
I don't know how you did it, but you did. I just started a work out program for various reasons. On my second day at the gym this podcast popped up. I'm subscribed however, this podcast was recommended of all of yours. So I listened. Like the questioner, I work a rather physical job, not drywalling by any means. But it helped point me in the right direction and think more about where I needed to add strength besides in my back. I also learned that while listening to you, I get more intense to what I'm doing, which at this stage probably isn't my best move! Either way, thanks for inadvertently helping me out.
Great advice, as an HVAC tradesman I gave up hard heavy lifting for yoga/stretching and focused on using the heavy furnace’s and Air conditioners as my “heavy lifts”. All my lifts went up, and back pain went away. Diet in trade life is also hard but staying away from gas station food is a big one.
Strength training would make construction (usually a HARD job) easier. I speak from experience. “Strong people are harder to kill than weak people and more useful in general.” - Mark Rippetoe
@@brandonderks6466 but it is unlikely you will have the strongest mind possible without putting yourself through difficult feats of strength or athleticism.
I've been working as a gardener in Belgium before joining forces and I join Echo's argument on the diet : When you are doing a hard working job (I worked as a logger more than a gardener), you're happy when you can eat a delicious meal on midday or get full with junk food and soda. Once you realise that, you become so much more effective.
I was running into the same issue with my job. I'm a mobile aircraft mechanic and I spend lots of time either squatting in awkward positions and also lots of driving to different airports, sometimes 5 hours away. Started doing more core exercises to relieve the stress in my lower back and more cardio. Now those 13 or 14 hour days don't beat me up as much as they use to. And I noticed my stamina has increased to a point where I can recover fast enough to do it all over again the next day. I think doing the right work outs that complement what you do also helps with motivation and stamina to get through the work day.
Jocko isn't kidding, used to work in landscaping, most of which consisted building foundation walls and other things. 8-9 hours a day of carrying cinder blocks, masonary block, running equipment and lifting/moving large trees and plants, all you really needed at the end of the day was the cardio. If you want another "whole body" workout, try rock climbing. Seen a ton of guys in the gym laugh at this but the first time they go their arms are so sore they can't even grip a door handle, lol.
I do a lot of pipeline construction at work pushing a wacker packer, shoveling dirt, jumping in and out of trenches.. hard work for 10 hours a day. Gained weight my first year, changing my diet now. Also ordered resistance bands, when I get home a quick 20 -30 minute bodybuilding set throughout the week is all I need. Changing my life, all because of this video. Thanks for the ideas.
"I find it really hard to find discipline..." Jocko is such a humble guy! He literally has a pre workout called Discipline. Guy needs a pick me up, give it a try.
Well...I've done landscaping lawn maintenance in Florida for over 25 years. Endurance and rest are the most important. Trying to remain calm and focused conserves alot of energy also. Diet and vitamins help alot also of course. Travel light is my motto. Jocko is truly an inspiration and thinker. Love this guy!
I’m a delivery driver, 8-10 hr a day, early morning routine starts early lift, inverse table for stretches and back pain. Work all day then come home hit the table again before bed! Eating smart throughout the day...plenty of water as well! Rest and repeat!!
I've been a Construction Worker all my Life. And these guys are on point. My Personal experience exactly matches their Words. I been through all of that. I nearly got retired at 36 Years, but I fixed my Diet, get my Rock Climbing (that's the Pullups part ) going and do not Workout at all exept from stretching and mobility. Ocasionally I try some calistenics Regression as a Max. Strength Workout. Right now I'm picking my career back up. Strengthwise as well as opticaI I am in the shape of my Life. I can't do it fulltime anymore, but at least i got fit enough to make a Living again. It's not easy tho. It's like society is working against you. You have to be educated and concious about your nutrition. Also you need a good bullshit detector. There's tons of terrible advice out there . Great Video. Thanks for the Motivation.
When I frist joined the work force right after high school I weighted over 300lb I got a job straight out of high school doing landscaping. I lost so much weight! I realize that I was working out for 8 hours a day so I ate a 6inch sub with no sauces bc I didn't want the extra calories. I also never brought a soda to work for lunch instead I would bring a Gatorade or body armor drink. This was a year ago and I'm now 225.
I deal with this all the time, ive even quit a few jobs when im chasing the gains but yea find something that compliments your day like cardio or some type of bike work or short 15 min body exercises but I would not recommend goin heavy, maybe and I mean maybe on a day off and make sure you also have the next day off, the last thing you want is injury.
Terrific advice. I once worked as a house framer. It was the most demanding civilian job I ever held. There was no need whatsoever to do any additional strength conditioning, but it was necessary to do cardio. The stretching advice is really sound. 🤓
You mentioned construction workers having a bad back at times. A lot of that is because of the heavy tool belt. The reason I say that is because we see the same thing in Police offices, under ground Miner's, and almost every other occupation that requires a tool belt or duty belt. If anyone is looking to design a new product that would be an awesome opportunity. Belts cause untold injury's.
Hey bro I would say you don't know how much your videos help me but I know it is the reason that you do them God bless your heart thank you for your service🌴🤸♂️🌴⚓🎗
I always pack my lunch might not teast the best lol but its what the body needs cold oatmeal.. Cold chicken n some spinch w a boat load of pepper lol n if i dont have the time i grab a can of tuna n sardines
I'm a farrier so I can relate. I started training jiu jitsu and have also been through the fatigue of exersize before and after work. I'm always all or nothing which gets me in trouble so it's either a long hard workout or nothing. Diet is probably the foundation to the fix. Just like these guys said. Just do short workouts like 10 minutes you can get alot done in 10 minutes if you push super hard and do it in the am so your loose for work!
I work 6am to 6pm Monday to Friday and I work out at 7pm 6 days a week. I have a 7 year old son and 11 year old step daughter who have all kinds of schedules and activities I need to attend. The days where I have to go somewhere after work like a baseball game I'll do pullups during breaks or down time at work on the bathroom stall. Wake up and do a few sets of pushups til failure and get a nice pump then tell me how much better your day goes. Also yes meal prep is key. I eat at the same times every day and eat the same few meals!
Pre-workout stretching has been shown to have negative effects. Warm-ups should include mostly body movement things. Think arm circles, jumping jacks, that kinda thing to loosen up. I think I read something about post-exercise stretching, but stretching in general builds flexibility
@@finalcountdown3210 yea i agree about the pre workout stretching, i would say that stretching afterwards or at the end of your day is most beneficial.
Only stretch what you need to. Stretching the wrong muscles can cause imbalances ie, stretched hamstring and loose quads, stretched back and tight chest. Figure out what’s right on your body and stretch it or foam roll it. Tip; if your sitting all day, stretch your hip flexors and pectoral muscles & stengthen your core.
Hey Jocko, I wanted to know, what you would do to succeed as an artist. Serious question. Also, I would find it incredibly valuable to see you personally coach someone in whatever field they are in or with whatever problems they are having. Almost something along the lines of those reality shows where a professional comes into a failing environment and gets shit working again.
Diet is super important I'm a construction worker and if I'm not eating good Im exhausted, if I'm on point with my food I can go workout till midnight when I get home.
@@stevenbrown6593 right now my diet is not the greatest, but when I'm trying to eat good I eat tons of meat and fats with lots of mixed vegetables. I try to stay away from too much sugar and bad carbs that's always my weakness that gets me back off track and feeling sluggish again.
Jocko accepts Burnout as an excuse only if you got set on fire by a napalm-grenade and burned to ashes, BUT he still expects you to inform your superior officer before taking your last breath.
Honestly I think he should just push through and do the workout anyway. I used to be a mover for 7 1/2 years and I would literally RUN heavy ass furniture and boxes and pack the truck simultaneously because I was also a crew chief. And I would work 10 hours a day and sometimes I’d even do moves that lasted 22-24 hours and I’d still come into work the next morning with no sleep! Those days I didn’t get to workout after work but on normal days I’d workout everyday after I finished work. I struggled with discipline but I forced myself to do it even though my fingers and body were sore as hell and callused. It was hard, really hard. But I noticed that when I would workout despite being sore, on the next days when I worked doing moving I would seriously work way harder and more effective whether I was sore or not. I was just simply much stronger because of the workout. And since I struggled with not having perfect discipline, I would regularly workout about 4 days a week and rarely hit 6 days a week but I KNOW IN MY HEART that if I constantly managed the 6 days a week with pure discipline, I’d always be at my best on the job site. Because on those days where I decided to skip my workout, my body looked less pumped and I wouldn’t be AS strong as when I forced my workout in. Just saying, he should force through it and workout anyway.
I’m a grape swamper in the Central Valley. We toss/load 2500 boxes of grapes onto a work truck in 95-100 degree heat. I am drenched in sweat most of the day. My advice would be to try to clean up your diet 1, and 2 do a lot of stretching to keep u fresh most of the day. Get knots out of ur back or hamstrings and you won’t be as tired to lift when u get home.
i love when this dude says . . back in the day , in the deep voice , shit kills me . and its even better how funny they think it is . gotta love a good laugh , especially when youre out here " GETN AFTER IT " 💪
I had the same exact problem I was just burnt out working 10-12 hrs 6 days a week, but what I did is I switched to mornings Do a 30-40 minute morning workout Heavy weights, you’re already rested. You just get to burnt out at the end of the day. Unless he is already doing this or Quit drinking during the week maybe once on the weekend
It’s really simple just go to the gym b4 work coz after a day of manual labour Ur tired. This is the only way I have found to do both coz after work I’m too tired
People with physical jobs often talk about not being more physically fit. I think you’re correct about diet, but I think there is a lot to be said for sustaining a target heart rate for a period of time.
"I can be the most disciplined person in the world, I can eat right, work hard, exercise daily, stay focused, and delay gratification, but if my relationships with God and others are missing, I will miss life" Bob Merritt
I guess there is always going to be some freaks out there like Several times 60’s Mister Olympia Sergio Oliva working in a foundry steel factory like over 10 hours and then going to the gym to lifting weights..
Eddie 'Flat Earth' Bravo goes bananas after this vid. So true. I am an IT guy who works in a toxic environment. But bjj classes make me better and relief all the office crap out of me.
When I worked at a gas station, it was an area that was booming. Most of my customers were construction workers and most of them were out of shape, ate nothing but junk and processed food. They would buy and drink 3-4 energy drinks a day. I would always think if you need this to make it through 1 day then you need to eat better. I tried talking to some about it, but most don't want to hear it. Until something happens with their health
I work in retail and start the shift 04:00 a.m. I have to wake up at 02:45 do some Burpees, eat a Muesli. After that I have to cycle for 6km up hill. I mostly sleep three to fours hours before I go to work after work, I come home and eat and then I sleep till I wake up and feel refreshed. Then I drink one black coffee, train calisthenics and some resistance band judo training, drink a protein shake, eat healthy and then read till I fall asleep. Once a week I go to Judo classes.
Not as cool, but 6 miles every day after school for cross country running. It wasn't fun per se, but it was rewarding and gratifying, and definitely kept me in good shape.
I think training with autoregulation is a big thing he didn't mention. It's perfect for lifting with unreliable readiness without overly taxing yourself while still making steady progress. Barbell Medicine's programs would be my suggestion.
@Elias Anatolios yeah that's true but at least a general meal plan. Like eat eggs and oatmeal for breakfast chicken and spinach for lunch and steak for dinner with a potato or something
Hey jocko my wife’s leaving me my kids hate me my cat died what should I do
Jocko: you ever try jujitsu.
GOOD
CHECK
replaced my fork with bjj and life got a lot better to be fair
Lol you'd get gud and fit and meet a woman who doesn't mind getting physical hahaha
Lmao write a country song mate
Most construction workers I know have a fatty liver and are prediabetic from corn syrup and too many beers after work. It is sad to see such strong men be so sick.
I agree. I install spray foam insulation and it is by far the hottest job most have experienced. The foam is applied at roughly 160 degrees, on top of being in an attic. The diet part is so important on whether or not you can keep pushing on or potentially blacking out from the heat.
I'll watch co-workers finish spraying literally looking like they've took a shower with clothes on and instead of drinking water or Gatorade they're slamming mountain dew smh.
I'm in the trade I am quitting in a month. So many guys who are out of shape and having body aches and pains. Not worth it, since I don't have kids or a wife.
beans×3/day
Try being a truck driver like me work 12 hours a day no exercise and you eat off the dash board dinner plus the added stress of big city driving and being told that I am number 1 several times a day LOL not a long life span for me if I don't change
Echo's biceps are competing with the sun for the center of the universe
Holy fuck I never even noticed his biceps until now
Sun is not the center of universe haha xd
solar system?
@@scottmatthew1058 Solar system.
*sagitarius a
These guys need to star in the upcoming Gears of War movie. Marcus and Dom right here easily.
On gawd
Jocko w Doorag - marcus
Tony Sentmenat - Dom
Echo - Jace
I know it's a different game, but when I think of Master Chief's face, I think of Jocko.
Haven’t laughed that hard in a while man thank you for that!
I'm mad this never crossed my mind till I saw that. This is a perfect choice!!!
"Oh, Echo just got shot. Could someone go grab Echo? My legs are super sore". 🤣🤣🤣
Died laughing at "Doesn't count...if you've seen it 'being hard'". Too damn funny!
Just imagine if that was a job interview. 😂
I taped and hung drywall for 15 years. I maintained 200lbs consistently after eating fast day. Rest is the key. Never work a Sunday no matter what. Diet and streatching is super important too. Aerobics and martial arts will round you out. I burned out bad. I wish I sorted it out sooner.
Carpenter here. I still train 5 days a week but I'm only 26 with no kids. A lot of construction workers have good diets actually but there are of course a lot who don't but that's the same for all job groups
Echo: "... get a sun-tan..."
Jocko: "Do PT."
Echo: "... that too..."
Lolol
''We'd go on the deck as much as we could.''
''To get a sun tan.''
''No, to do PT.
'' Yeah, that too.''
Fucking Echo lol
The contrast of their mindsets is hilarious
Lol, SEAL = Sleep, eat and lift.
Eat Clen, Tren hard.
BurtMeister3000 And the “A”? Oh I guess “And” fits it.
Anivar give up
@@postalpancho -- Worn out. Anavar.
Make sure you check your spiritual health as well.
Training can be tough in the military and it always helps me to remind myself of my "why" when I'm feeling burned out.
jocko's voice could cut diamonds...
This is key. It’s so easy to fumble when you’re winning.
I’m a dad 36 yrs old , meat cutter work 6 days week in a 35 degree room for almost 8 hours picking up meat boxes smallest being 40 lbs and they get heavier
Workout about 5 times week getting about 6-7 hrs sleep diet is on point
But towards the end of week damn I feel beat still push thru..
I have found my self sometimes fighting the emotions and the tiredness, but physical work keeps your body moving I think heavy lifting will compensate like jocko mention... we got this
@Scooters Videos if you're doing it right youd be fine. Lifting heavy means you can only do 5 reps/set. Retards get hurt, competent people stay fit.
No need to hit the gym in your case. Wake up really early, like 4am or so, get a 1 mile a run, come home do some calisthenics (push ups, pull ups, squats, leg raises, arm work etc) and then go to work. That way you start your day with a victory and on YOUR terms, instead of being a slave to your obligations and coming home too tired to exercise.
Get after it
@@PermanentHigh i like that way of thinking man. Waking up early to go on a run to start the day off as a victory instead of a work slave. That really opened up my eyes man.
Awesome info Jocko! I'm a welder/fabricator. Been doing it almost 11 years now, been working 2nd shift for the last 2 years, and getting my diet on point has been key in keeping me energized to get my workout in 5 days a week.
Adflo helmet makes all the difference too
Former Marine/ welder for 5 years. I do 210g protein throughout the day. Timing is everything. Then straight to gym. 6% body fat.
@@stuffdude89 heyo, I just started a welding apprenticeship. Is it applicable in the defence force?
How does your diet look like, if you don't mind me asking?
Good one. After working 20+ years in corrections, dealing with the most difficult people, rotating shifts, and raising a family I'm burned out and retiring.
The main thing that has helped me keep my sanity is consistently hitting the gym and bodybuilding. My therapy.
Have you ever tried to give advice or mentor people?
Lifting weights is great therapy. Better than any drug.
20 years? Working in that environment makes you a mental inmate. Godspeed and good luck man. Try picking up some feminine/softer hobbies to balance out the hypermasculine nature of corrections work.
Back in the day, it's documented that samurai would consciously pick up feminine hobbies to balance out the aggresiveness of their regular jobs. A lot of them would do gardening, sowing, knitting, calligraphy, painting etc
@@PermanentHigh Well... I do have a wife and three daughters still at home. I'm surrounded by estrogen... if that counts. Haha!
Good lord. I was just thinking about writing jocko about the burnout of your line of work. Lol
I was pushing a really heavy weight for me on the sled at the gym yesterday and every time the burn in my push muscles, legs and lungs got to the point I wanted to give up, I heard Jocko’s voice in my head saying “Don’t quit” in that gravelly, manly tone of his. He’s motivation personified. 💪🏻
Whenever you're ever in a chaotic lifestyle and you can tell your job is taking a toll on your body. FIND A ROUTINE, some sort of comfort-zone or develop a NEW comfort-zone, so that you can fall back on something thats comfortable AND THEN you can start improving your situation. The only way to survive hard times is to adapt and get used to it, and begin doing the things that are important to you.
Most relatable Jocko segment yet
I'm also a drywaller and my lifts are all measurably heavier if I train first thing fasted than after a work day fully loaded with food.
Thanks so much for covering this Jocko, huge fan of all you do.
My old man was a fire fighter. He used to tell me to run after dinner with him. You guessed it, I'd stitch up straight away. Wake up, smash your exercise then eat to recoup.
I work up to 12 hours a day labor. Im 52 and do my 5x5 program every day, squats everyday! Plus 30 min cardio during the week. Week ends boxing, cardio and 5x5. I have to stretch, eat right, and get my sleep including a 15 min deep nap at lunch. Took years to get everything together. This including injuries which I have learned to avoid for the most part by listening to my body. I come home beat but as soon as I get my gear on Im ready and always feel ready to go when I'm done. Either you want it or you don't. Oh and I drove the ship, Qm2 6th fleet flag ship USS Belknap '87 -'91.
"Have you ever hung drywall?"
"I have seen drywall being hung, I have."
LOL !
Another good tip is to own the business so your not draining all your physical energy doing the hard work all day long. Construction work wears your body out when you do it all your life; Just look at the majority of construction workers.
Echo do you have a channel that you talk/show people about creating videos ?
Unless ur like me doing a landscaping job because ur 16 and trying to save up money for college and such when ur young and ur body can take it it’s good work and keeps u in shape
I love it how almost every time he brings up JJ as suggestion :) But I do the same with boxing. They are both awesome sports.
That opening hit home for me.
As a 38 year old boiler technician/welder who has been at it for 20 years I find R.O.M. (range of motion) work outs on your work day's and free weight squats and overhead presses with kettle bells and leg lifts has made me feel so much better throughout the week.
Thanks for your perspective on this I'm a construction mechanic all my life and suffer from back injury and right arm nerve damage almost cut my arm off severed my bicep. Met a guy who was a personal trainer who suffered back injury/broke his back from jumping from helicopters. He helped me immensely and he focused on mobility and core training. Also no machines all balance for the precision muscle control. Appreciate your guys knowledge on this!!!
I can absolutely relate, I used to do landscape construction and it was one of the hardest jobs I’ve ever had. It was hard to balance work and training but I think this is great advice
Everything Jocko said is on point im not surprised but so impressed. Wish he was my mentor growing up💪
He is now, better late than never 👍
Still can make changes, no matter how old you are, even it‘s just a little
I will literally take a near month long break in December and whole weeks off if I'm close to feeling burnt out because of working out or exercising. I return refreshed, energized and actually miss working out. Hence why a lot of newbies burn out, get injured, or don't see results within a couple of weeks or months because they don't understand the value of rest periods and rest periods that work for their body and workout routine.
Same. I'll do 5 days of weight training and 1 day of cardio per week, for 3 months. Then take 1 week off and back at it. I come back after that week charged and ready to kill it.
Jocko is like my favorite badass uncle that I’m always humbled to learn from
Started listening to this podcast three weeks ago, subsequently I started going to the gym every morning, eating healthy, and writing down my plans for the next day each night. Hadn't committed to such a productive lifestyle for five years. Jocko makes it tough to keep lying to yourself.
Love the honesty from these guys. Stretching is super important .
Can be in shape without it.
@@loganstriker2973 nah
off topic but just saw Jocko in Billions !! Congrats Jocko ! You're making it !!
These two have become my favorite people in the last few days
11:23 so simple and true. your body doesnt get bogged down and you dont feel like you constantly need "rest" when you are properly tuned and fueled
Work smarter, not harder. No junk food. Cardio, core training, stretching.
Progressive overload and consistency. The end.
Afro Samuri preach brother
This is so true it's mad
Only stretch what you need to. Foam rolling is much better. Stretching what doesn’t need to be stretched can have negative effects
this, amazingly is my routine
I don't know how you did it, but you did. I just started a work out program for various reasons. On my second day at the gym this podcast popped up. I'm subscribed however, this podcast was recommended of all of yours. So I listened. Like the questioner, I work a rather physical job, not drywalling by any means. But it helped point me in the right direction and think more about where I needed to add strength besides in my back. I also learned that while listening to you, I get more intense to what I'm doing, which at this stage probably isn't my best move! Either way, thanks for inadvertently helping me out.
I’ve been in construction 20 years I would say stretching is just as important as diet!! Wish I would have learned these lessons years ago
Great advice, as an HVAC tradesman I gave up hard heavy lifting for yoga/stretching and focused on using the heavy furnace’s and Air conditioners as my “heavy lifts”. All my lifts went up, and back pain went away. Diet in trade life is also hard but staying away from gas station food is a big one.
Strength training would make construction (usually a HARD job) easier. I speak from experience.
“Strong people are harder to kill than weak people and more useful in general.”
- Mark Rippetoe
A strong mind is more important than strength.
Brandon Derks obtain both
@@nolancao2878 I agree, but the physical strength is easy to obtain.
@@brandonderks6466 but it is unlikely you will have the strongest mind possible without putting yourself through difficult feats of strength or athleticism.
@@InsulinAdikt Not necessarily. The Buddhist Monks have some of the strongest minds in the world and they arent athletic or Deadlifting 500lbs.
I've been working as a gardener in Belgium before joining forces and I join Echo's argument on the diet : When you are doing a hard working job (I worked as a logger more than a gardener), you're happy when you can eat a delicious meal on midday or get full with junk food and soda. Once you realise that, you become so much more effective.
I was running into the same issue with my job. I'm a mobile aircraft mechanic and I spend lots of time either squatting in awkward positions and also lots of driving to different airports, sometimes 5 hours away. Started doing more core exercises to relieve the stress in my lower back and more cardio.
Now those 13 or 14 hour days don't beat me up as much as they use to. And I noticed my stamina has increased to a point where I can recover fast enough to do it all over again the next day.
I think doing the right work outs that complement what you do also helps with motivation and stamina to get through the work day.
any insight on what that workout looks like? Dealing with similar issues always curious to know how I can improve my routine
Jocko isn't kidding, used to work in landscaping, most of which consisted building foundation walls and other things. 8-9 hours a day of carrying cinder blocks, masonary block, running equipment and lifting/moving large trees and plants, all you really needed at the end of the day was the cardio.
If you want another "whole body" workout, try rock climbing. Seen a ton of guys in the gym laugh at this but the first time they go their arms are so sore they can't even grip a door handle, lol.
No one dislikes the video, love it. Thanks boys for a great vid
I do a lot of pipeline construction at work pushing a wacker packer, shoveling dirt, jumping in and out of trenches.. hard work for 10 hours a day. Gained weight my first year, changing my diet now. Also ordered resistance bands, when I get home a quick 20 -30 minute bodybuilding set throughout the week is all I need. Changing my life, all because of this video. Thanks for the ideas.
"I find it really hard to find discipline..." Jocko is such a humble guy! He literally has a pre workout called Discipline. Guy needs a pick me up, give it a try.
Agree on the heavy lifting, improving limit strength is the key
Jocko and Echo are the best 😁
Well...I've done landscaping lawn maintenance in Florida for over 25 years.
Endurance and rest are the most important. Trying to remain calm and focused conserves alot of energy also. Diet and vitamins help alot also of course. Travel light is my motto.
Jocko is truly an inspiration and thinker.
Love this guy!
Also into landscaping. Big reason I'm checking out this video because I've been drained recently
Great advice!! Keep it simple and compliment your work. Thanks. Good reminder.
So glad to hear this as a renovation worker
I’m a delivery driver, 8-10 hr a day, early morning routine starts early lift, inverse table for stretches and back pain. Work all day then come home hit the table again before bed! Eating smart throughout the day...plenty of water as well! Rest and repeat!!
I've been a Construction Worker all my Life. And these guys are on point. My Personal experience exactly matches their Words. I been through all of that. I nearly got retired at 36 Years, but I fixed my Diet, get my Rock Climbing (that's the Pullups part ) going and do not Workout at all exept from stretching and mobility. Ocasionally I try some calistenics Regression as a Max. Strength Workout. Right now I'm picking my career back up. Strengthwise as well as opticaI I am in the shape of my Life. I can't do it fulltime anymore, but at least i got fit enough to make a Living again. It's not easy tho. It's like society is working against you. You have to be educated and concious about your nutrition. Also you need a good bullshit detector. There's tons of terrible advice out there . Great Video. Thanks for the Motivation.
When I frist joined the work force right after high school I weighted over 300lb I got a job straight out of high school doing landscaping. I lost so much weight! I realize that I was working out for 8 hours a day so I ate a 6inch sub with no sauces bc I didn't want the extra calories. I also never brought a soda to work for lunch instead I would bring a Gatorade or body armor drink. This was a year ago and I'm now 225.
Right on! Next step is to cut out the sugar and more weight will just fall off. 225 may be perfect for you though.
Right when I needed this
Same here 👍
Hey you are telling the exact same thing I am telling my patients💪
I deal with this all the time, ive even quit a few jobs when im chasing the gains but yea find something that compliments your day like cardio or some type of bike work or short 15 min body exercises but I would not recommend goin heavy, maybe and I mean maybe on a day off and make sure you also have the next day off, the last thing you want is injury.
Terrific advice. I once worked as a house framer. It was the most demanding civilian job I ever held. There was no need whatsoever to do any additional strength conditioning, but it was necessary to do cardio. The stretching advice is really sound. 🤓
You mentioned construction workers having a bad back at times. A lot of that is because of the heavy tool belt. The reason I say that is because we see the same thing in Police offices, under ground Miner's, and almost every other occupation that requires a tool belt or duty belt. If anyone is looking to design a new product that would be an awesome opportunity. Belts cause untold injury's.
Hey bro I would say you don't know how much your videos help me but I know it is the reason that you do them God bless your heart thank you for your service🌴🤸♂️🌴⚓🎗
I always pack my lunch might not teast the best lol but its what the body needs cold oatmeal.. Cold chicken n some spinch w a boat load of pepper lol n if i dont have the time i grab a can of tuna n sardines
Eat good meat. Fat is good for u, carbs are out
Tuna salad sandwiches 🥪
@@joshs.2574 bread is poison
smol snek that’s why we run. 😂👌🤠🇺🇸💪
You just hate yourself.
"does that mean you watched moving?" 😂
Deep meditation. Center yourself.
Balance
Decompress mentally
Everything will be OK grasshopper.
I'm a farrier so I can relate. I started training jiu jitsu and have also been through the fatigue of exersize before and after work. I'm always all or nothing which gets me in trouble so it's either a long hard workout or nothing. Diet is probably the foundation to the fix. Just like these guys said. Just do short workouts like 10 minutes you can get alot done in 10 minutes if you push super hard and do it in the am so your loose for work!
Good job!
Working out and maintaining discipline helps me not to get burnt out.
I work 6am to 6pm Monday to Friday and I work out at 7pm 6 days a week. I have a 7 year old son and 11 year old step daughter who have all kinds of schedules and activities I need to attend. The days where I have to go somewhere after work like a baseball game I'll do pullups during breaks or down time at work on the bathroom stall. Wake up and do a few sets of pushups til failure and get a nice pump then tell me how much better your day goes. Also yes meal prep is key. I eat at the same times every day and eat the same few meals!
oh yea, and stretching is key and its actually something I need to do more of
No, it is not. How does it help and where is the scientific proof?
Pre-workout stretching has been shown to have negative effects. Warm-ups should include mostly body movement things. Think arm circles, jumping jacks, that kinda thing to loosen up. I think I read something about post-exercise stretching, but stretching in general builds flexibility
@@finalcountdown3210 yea i agree about the pre workout stretching, i would say that stretching afterwards or at the end of your day is most beneficial.
Only stretch what you need to. Stretching the wrong muscles can cause imbalances ie, stretched hamstring and loose quads, stretched back and tight chest. Figure out what’s right on your body and stretch it or foam roll it. Tip; if your sitting all day, stretch your hip flexors and pectoral muscles & stengthen your core.
I get totally addicted to working out, and then I allow life to get in the way and it's difficult to get started again....
The dry wall part got me you do the ceilings first that shit sucks but is a workout
Excellent advice
Hey Jocko, I wanted to know, what you would do to succeed as an artist. Serious question.
Also, I would find it incredibly valuable to see you personally coach someone in whatever field they are in or with whatever problems they are having. Almost something along the lines of those reality shows where a professional comes into a failing environment and gets shit working again.
Excellent segment guys, as usual. Echo Charles, diet 75%, so true man.
Great advice from a former Navy seal
Great advice
Thanks Jocko
Jocko: "We used to go out as much as we could on the deck of the ship" Echo: "Get a sun tan" Jocko "No do PT" HAHAHA
What is PT?
@@ChavenneBonifacio PT: Physical Training
😀 Yep.
Love the Jocko Podcast ♡
@@ChavenneBonifacio drop and give me 20 for that question.
Diet is super important I'm a construction worker and if I'm not eating good Im exhausted, if I'm on point with my food I can go workout till midnight when I get home.
What do you eat?
@@stevenbrown6593 right now my diet is not the greatest, but when I'm trying to eat good I eat tons of meat and fats with lots of mixed vegetables. I try to stay away from too much sugar and bad carbs that's always my weakness that gets me back off track and feeling sluggish again.
Jocko accepts Burnout as an excuse only if you got set on fire by a napalm-grenade and burned to ashes, BUT he still expects you to inform your superior officer before taking your last breath.
Honestly I think he should just push through and do the workout anyway. I used to be a mover for 7 1/2 years and I would literally RUN heavy ass furniture and boxes and pack the truck simultaneously because I was also a crew chief. And I would work 10 hours a day and sometimes I’d even do moves that lasted 22-24 hours and I’d still come into work the next morning with no sleep! Those days I didn’t get to workout after work but on normal days I’d workout everyday after I finished work. I struggled with discipline but I forced myself to do it even though my fingers and body were sore as hell and callused. It was hard, really hard. But I noticed that when I would workout despite being sore, on the next days when I worked doing moving I would seriously work way harder and more effective whether I was sore or not. I was just simply much stronger because of the workout. And since I struggled with not having perfect discipline, I would regularly workout about 4 days a week and rarely hit 6 days a week but I KNOW IN MY HEART that if I constantly managed the 6 days a week with pure discipline, I’d always be at my best on the job site. Because on those days where I decided to skip my workout, my body looked less pumped and I wouldn’t be AS strong as when I forced my workout in. Just saying, he should force through it and workout anyway.
I’m a grape swamper in the Central Valley. We toss/load 2500 boxes of grapes onto a work truck in 95-100 degree heat. I am drenched in sweat most of the day. My advice would be to try to clean up your diet 1, and 2 do a lot of stretching to keep u fresh most of the day. Get knots out of ur back or hamstrings and you won’t be as tired to lift when u get home.
Dont wanna burn out on it.Its hard work....really hard
Many thxs
i love when this dude says . . back in the day , in the deep voice , shit kills me . and its even better how funny they think it is . gotta love a good laugh , especially when youre out here " GETN AFTER IT " 💪
Many people talk about Jocko but they always forget “ECHO”👓
Why not have the Lone Survivor on the podcast?
Mark Fines Marcus?
Hmm don't know. His story is shaky.
I had the same exact problem I was just burnt out working 10-12 hrs 6 days a week, but what I did is I switched to mornings Do a 30-40 minute morning workout Heavy weights, you’re already rested. You just get to burnt out at the end of the day. Unless he is already doing this or Quit drinking during the week maybe once on the weekend
It’s really simple just go to the gym b4 work coz after a day of manual labour Ur tired. This is the only way I have found to do both coz after work I’m too tired
7:05 Pinning for a preset workout Regiment; thanks Sir Jocko Wilink, and of course Echo Charles!
10:17 -Other Regiment for those interested.
People with physical jobs often talk about not being more physically fit. I think you’re correct about diet, but I think there is a lot to be said for sustaining a target heart rate for a period of time.
"I can be the most disciplined person in the world, I can eat right,
work hard, exercise daily, stay focused, and delay gratification, but if
my relationships with God and others are missing, I will miss life" Bob
Merritt
Relationships are overrated
@@seetsamolapo5600 what do you mean by overrated?
@@supersmart671 exactly that! 90% of relationships are crappy and when you say God, which one...Yahweh, Allah, Vishnu...?
I guess there is always going to be some freaks out there like Several times 60’s Mister Olympia Sergio Oliva working in a foundry steel factory like over 10 hours and then going to the gym to lifting weights..
Eddie 'Flat Earth' Bravo goes bananas after this vid.
So true. I am an IT guy who works in a toxic environment. But bjj classes make me better and relief all the office crap out of me.
When I worked at a gas station, it was an area that was booming. Most of my customers were construction workers and most of them were out of shape, ate nothing but junk and processed food. They would buy and drink 3-4 energy drinks a day. I would always think if you need this to make it through 1 day then you need to eat better. I tried talking to some about it, but most don't want to hear it. Until something happens with their health
I work in retail and start the shift 04:00 a.m. I have to wake up at 02:45 do some Burpees, eat a Muesli. After that I have to cycle for 6km up hill. I mostly sleep three to fours hours before I go to work after work, I come home and eat and then I sleep till I wake up and feel refreshed. Then I drink one black coffee, train calisthenics and some resistance band judo training, drink a protein shake, eat healthy and then read till I fall asleep. Once a week I go to Judo classes.
I lost 5 kilos and gained three kilos in course of 2 months.
Where do we send questions in?
Not as cool, but 6 miles every day after school for cross country running. It wasn't fun per se, but it was rewarding and gratifying, and definitely kept me in good shape.
I think training with autoregulation is a big thing he didn't mention. It's perfect for lifting with unreliable readiness without overly taxing yourself while still making steady progress. Barbell Medicine's programs would be my suggestion.
If I didn’t have a dog, I’d get less cardio. I walk my dog twice a day mostly because I love my dog so much. She needs to stay healthy and fit.
Man I would LOVE to hear jocko break down a nutrition program
@Elias Anatolios yeah that's true but at least a general meal plan. Like eat eggs and oatmeal for breakfast chicken and spinach for lunch and steak for dinner with a potato or something