Martial Arts & Strength Training
Exercise Protocol · 6 interventions
Rogan's weekly training: kettlebells (Pavel method), hot yoga, hill sprints, BJJ, and MMA. Cold plunge before every workout.
01Interventions
Exercise
6 interventions- 01Dose & timing3 min at ~34°F (1°C) Daily before every workout
Workout primer — starts every session with cold
- 02Dose & timing~60 min Daily · 3x/week
Half to 2/3 max reps, never to failure. Kettlebells + functional movements.
- 03Dose & timing90 min Daily · 2x/week
"Purges my mind of stupid thoughts" — body and mind workout
- 04Dose & timing40+ min Daily · 2x/week
Includes uphill runs, sometimes with weighted vest
- 05Dose & timing1-2 hrs Daily · When schedule allows
BJJ black belt under Jean Jacques Machado. Decades of training.
- 06Dose & timingVaries Daily · When schedule allows
Former Taekwondo state champion (Massachusetts)
02Citations
- 01SET FOR SET (2025)Cold Exposure
- 02Flagrant podcastWeight Training
- 03Generation Iron (2024)Hot Yoga (Bikram-style)
- 04Multiple JRE episodesBrazilian Jiu-Jitsu
03Edit history
- v1Current versionFebruary 18, 2026