Martial Arts & Strength Training
Rogan's weekly training: kettlebells (Pavel method), hot yoga, hill sprints, BJJ, and MMA. Cold plunge before every workout.
Interventions
Exercise
- Cold Exposure
3 min at ~34°F (1°C) · Daily · Before every workout
Workout primer — starts every session with cold
Details & sources
- Weight Training
~60 min · Daily · 3x/week
Half to 2/3 max reps, never to failure. Kettlebells + functional movements.
Details & sources
- Hot Yoga (Bikram-style)
90 min · Daily · 2x/week
"Purges my mind of stupid thoughts" — body and mind workout
Details & sources
- Running / Hill sprints
40+ min · Daily · 2x/week
Includes uphill runs, sometimes with weighted vest
Details & sources
- Brazilian Jiu-Jitsu
1-2 hrs · Daily · When schedule allows
BJJ black belt under Jean Jacques Machado. Decades of training.
Details & sources
- Kickboxing / MMA striking
Varies · Daily · When schedule allows
Former Taekwondo state champion (Massachusetts)
Details & sources
Sources
Original accounts behind this protocol. Numbers match the references in each intervention.
- 01SET FOR SET (2025) ↗Cold Exposure
- 02Flagrant podcast ↗Weight Training · Running / Hill sprints
- 03Generation Iron (2024) ↗Hot Yoga (Bikram-style)
- 04Multiple JRE episodes ↗Brazilian Jiu-Jitsu · Kickboxing / MMA striking
Edit history
- v1Current versionFebruary 18, 2026