Goggins predominantly emphasizes cardiovascular training due to his conviction that endurance activities are the most rigorous both mentally and physically.
David Goggins serves as a significant source of motivation. His remarkable transformation from an overweight pest controller diagnosed with sickle cell anemia to completing one of the globe’s most challenging races, the Infinitus 88k, is truly remarkable. Additionally, he achieved the Guinness World Record for the most pull-ups in 2013 by completing an astounding 4030 pull-ups in a mere 17 hours, a feat many deem unattainable. In this article, we delve into David Goggins’ fitness regimen.
Another intriguing aspect of David Goggins is that he found inspiration within himself to revolutionize his life. Goggins recalls a pivotal moment that began while he was taking a shower.
“I began to hear: ‘Navy SEALs. Toughest training.’ It was as if the words cut through the water hitting my ears … I became fed up with being haunted by insignificance. I no longer wanted to sit and watch shows featuring extraordinary individuals doing incredible things. I craved that sensation in my mind, that sense of true accomplishment I believed they felt.”
This determination prompted him to enlist with the Navy SEALs, shedding 197 lbs in three months to qualify for BUDs. After serving in Afghanistan and Iraq, Goggins is now a retired veteran, yet he has not slowed down. He is also the only member of the United States Armed Forces to complete SEAL training, Air Force Tactical Air Controller Training, and US Army Ranger School. Goggins has published two books, Never Finished and Can’t Hurt Me. Currently, David Goggins is an ultra-distance cyclist, ultramarathon runner, and triathlete. Many consider him the “toughest man alive.”
But what exactly does he do for his workout regime? How does David Goggins maintain his fitness? Let’s dive in.
David Goggins Workout Routine
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David Goggins asserts that extreme physical activities, generally cardio, are imperative for achieving a formidable physique and paramount mental resilience. Consequently, David Goggins dedicates a significant portion of his fitness regime to biking, conquering trails, or swimming, evidenced by his numerous accolades. Goggins often admits that he dislikes cardio exercises like swimming, running, and cycling but makes a point to engage in them daily to toughen his mindset. He staunchly supports the idea of doing things you despise each day to fortify mental resolve.
David Goggins typically tailors his training routine around upcoming events or competitions. Thus, we will examine his regimen when gearing up for a marathon. We’ll also explore some general cardio exercises Goggins implements to stay in his prime condition.
In preparation for a running event, Goggins generally begins his day at 3 am with a 20-mile run. This is followed by a 20-mile bike ride to work, and during most lunch breaks, he fits in another run. Goggins then cycles another 20 miles to join his spouse for a gym session.
David Goggins’ Strength Training Workout
Goggins typically includes strength routines in the gym and incorporates core exercises three times weekly. For his strength training, he engages with heavy weights, pushing nearly to failure for all sets except the final one. In his last set, Goggins trains to failure but takes adequate rest between sets, up to 3 minutes if necessary, allowing him to lift the heaviest weights for each set due to less muscle fatigue. Below are some standard exercises he performs during his strength sessions.
Exercise | Sets | Reps |
Deadlifts | 3 | 10 |
Pullups | 3 | 5 |
Squats | 5 | 5 |
Lunges | 3 | 12 |
Pushups | 5 | 25 |
Deadlifts
The deadlift is a compound exercise that targets the quads, hamstrings, core, adductors, glutes, lower back, lats, traps, and forearms (1). This essential full-body exercise is outstanding for muscle building and also beneficial for functional strength, training muscles used for heavy lifting in everyday activities.
Pullups
Squats
Squats are a functional exercise that targets the glutes, hamstrings, quadriceps, adductors, calves, hip flexors, abs, and obliques. This movement aids in enhancing your posture and stability.
Lunges
Lunges also strengthen the lower body and engage the glutes, quadriceps, hamstrings, calves, abdominals, obliques, and erector spinae (2). This unilateral exercise reinforces your core and back muscles without overstressing the spine.
Push-Ups
Push-Ups are an upper body workout focusing on the chest, shoulders, triceps, and core muscles. It’s a fantastic routine for developing upper body strength.
David Goggins performs four exercises three times a week for his core regimen, completing three sets of the following exercises for repetitions.
Exercises | Sets | Reps |
Swiss Ball Obliques | 3 | 25 |
Russian Sit-Ups | 3 | 10 |
V-Ups | 3 | 10 |
Broomstick Obliques | 3 | 10 |
Swiss Ball Obliques
Swiss ball oblique exercises primarily focus on the obliques but also involve the abs and lower back. However, this routine is more suited for advanced athletes rather than beginners.
Russian Sit-Ups
Russian sit-ups are an excellent method to tone the core muscles by engaging the abs and deep abdominal muscles.
V-Ups
V-ups primarily target the abdominal and oblique muscles. Lifting your legs during this exercise enhances the hip flexor muscles.
Broomstick Obliques
As indicated by its name, broomstick obliques aim at the obliques while also engaging the abs, glutes, and lower back. This exercise effectively helps in shaping the waistline and fortifying the core.
David Goggins Cardio Workout
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For cardiovascular training, David Goggins employs intense Navy Seal training methods. Just before the Covid lockdown in 2020, he posted two lists detailing his routines. These routines include bodyweight exercises and were timely, as many individuals utilized them to maintain fitness during quarantine. This study on 141 participants noted a weight reduction from cardiovascular exercise with no gender differences (3). Here are the two routines.
Cardio Routine 1
The first cardio regimen is a high-intensity workout comprising seven different exercises. Throughout this workout, there’s a periodic 1-minute break for hydration.
140 Lunges |
140 Squats |
140 Lunges |
100 Squats |
1 Min Rest/ Hydrate |
250 Jumping Jacks |
1 Min Rest/Hydrate |
230 Sit-Ups |
1 Min Rest/Hydrate |
180 Push-Ups (10 Reps Every 30 Seconds x 18) |
1 Minute Break/Hydrate |
25 Arm Haulers, 25 Push-Ups (4 Sets) |
Cardio Regimen 2
The second cardio session features five activities intended to challenge your fortitude from the start, including the five exercises mentioned below.
Jumping Jacks (10 Minutes) |
10 Jumping Jacks, 10 Push-Ups (Repeat for 10 minutes) |
115 Alternating Lunges |
110 Unassisted Sit-Ups |
2 x 25 Push-Up to Planks |
25 Unassisted Sit-Ups |
10 Jumping Jacks/10 Push-Ups (3 Rounds) |
As an endurance competitor, David Goggins places a significant emphasis on cardio exercises in his training regimen. He asserts that endurance sports are the ultimate test of mental toughness. Nevertheless, he also incorporates strength training into his routine. Goggins, who doesn’t prioritize recovery, adheres to an old-fashioned approach, exerting his body to its limits.
Summary
Overall, David Goggins exemplifies someone who is not only physically powerful but also mentally resilient. He has conquered significant challenges and achieved feats that many consider insurmountable.
What are your thoughts on David Goggins?
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Sources
- Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PloS one, 15(2), e0229507. https://doi.org/10.1371/journal.pone.0229507
- Muyor, J. M., Martín-Fuentes, I., Rodríguez-Ridao, D., & Antequera-Vique, J. A. (2020). Electromyographic activity in the gluteus medius, gluteus maximus, biceps femoris, vastus lateralis, vastus medialis and rectus femoris during the Monopodal Squat, Forward Lunge and Lateral Step-Up exercises. PloS one, 15(4), e0230841. https://doi.org/10.1371/journal.pone.0230841
- Donnelly, J. E., Honas, J. J., Smith, B. K., Mayo, M. S., Gibson, C. A., Sullivan, D. K., Lee, J., Herrmann, S. D., Lambourne, K., & Washburn, R. A. (2013). Aerobic exercise alone results in clinically significant weight loss for men and women: midwest exercise trial 2. Obesity (Silver Spring, Md.), 21(3), E219–E228. https://doi.org/10.1002/oby.20145