Jocko Willink on Contrast Plunge Therapy
At Generator, we talk a lot (a lot!) about the power of hot-cold water therapy for physical recovery and healing. In fact, our hot and cold immersion tubs are a centerpiece of #TheProtocol we both practice and preach.
We aren’t the only ones who believe in the healing power of hot-cold contrast therapy. On a recent podcast, Jocko Willink expounded on the virtues of contrast plunge therapy for muscle recovery.
Who is Jocko Willink and why should you care? Jocko is a 20 year veteran of the Navy SEALs. He is a retired SEALs commander and former SEAL team trainer. He also happens to hold a black belt in Brazilian jiu jitsu. To say he ‘works out hard’ is a bit of an understatement. Jocko’s fitness regime is hardcore! In a recent “takeover” of the Tim Ferriss podcast, Jocko talks about when he became a believer in hot-cold contrast therapy.
According it Jocko, he discovered the power of the hot-cold contrast plunge tubs about 10 years ago. He was doing both his own personal “psycho” workouts as well as training alongside his SEAL trainees. Jocko, who is 230 pounds of lean muscle (we’re talking fit!), had “annihilated” his legs. He went to the Navy SEALs physical therapist for some advice on how best to recover quickly.
The advice he received? Hot-Cold Contrast Plunge Tub Therapy.
That first day, Jocko did five rounds of hot-to-cold by starting with the hot tub, then getting in the cold tub. His routine was:
Round 1: 5 minutes hot, then 5 minutes cold
Round 2: 4 minutes hot, then 4 minutes cold
Round 3: 3 minutes hot, then 3 minutes cold
Round 4: 2 minutes hot, then 2 minutes cold
Round 5: 1 minute hot, then 1 minute cold
The results? “They work!” Jocko says he felt 60% recovered from just one session. He’s now a believer -- just like we are. Since that time, Jocko has installed a hot and cold tub setup in his own home, but you don’t have to build your own because Generator has everything you need for your personal elite recovery protocol.
Our suggested protocol for optimal recovery is slightly different from Jocko’s but we love it when people experiment around and find what works best for them.
Generator’s #TheProtocol includes:
20-30minutes in our full spectrum infrared sauna
3 Rounds of 1-to-3 minutes each contrasting between our cold tub and hot tub
15 minutes on Normatec compression (arms, hip or legs)
2-5 minutes on our Whole Body Vibration Plate and access to our Rapid Release tool
If Jocko, a truly hardcore fitness master, can benefit from contrast therapy, then you certainly can too. To hear Jocko’s full podcast, which includes his thoughts on contrast therapy for recovery, check out The Tim Ferriss Show Podcast #395, November 13, 2019. Or listen to more from Jocko Willink by tuning into his own podcast show: Jocko Podcast.
P.S. Check out our previous blog article on another famous celebrity who is a true believe of Hot-Cold Contrast therapy for recovery. Hint: She’s not a decorated Navy SEAL but she’s just as badass.
Relax. Renew. Revitalize. Regenerate. Your body will thank you.