Before beginning each new week of training, take stock of how the previous week went. Go through your Training Tracker and review any notes or portions that you were unable to complete last week. Make up anything you missed as soon as possible.

Let's get started.

• Continue the basic bodyweight workout on Monday/Wednesday/Friday.
• Run on Tuesday and Thursday.
  • One longer run: 15-30 minutes. Start with running 1 minute, walking 1 minute if you can't run for 15 minutes straight, then run 2/walk 1, then run 3/walk 1. Once you can run for a full 15 minutes, add five minutes per week to your long run until you're at 30+ minutes)
  • One shorter run focused on speed work/sprints.
  • Do the Pose Method drills before each run
• Continue with the paleo diet. As you get more comfortable cooking at home, start trying more new foods. If you've been a picky eater who "just doesn't like" a lot of different foods, remember that this is a decision you can easily change. Don't let excuses and BS you tell yourself keep you from expanding your horizons, eating better, and finding new foods.

• If you don't already shave every morning, get in the habit now. To get the best shave possible, use a real blade; no electric razors that leave your face anything but smooth.
  • If you’re used to the standard 2-5 blade contraptions from Gillette, Schick, or a subscription company, consider moving to a OneBlade or an old-school safety razor. Use a high quality shaving cream or soap (no gunky spray from a can), applied with a brush. Your face - and your woman - will thank you.
  • Read the Wet Shave Primer for a step-by-step guide to upgrading your morning shave.
• Read Jeans section of the Style Basics and  Casual Clothing modules.
  • Purchase at lease one perfect pair of dark jeans. These don't need to be expensive, they just need to fit well.

• Read Handshake section of the Attitude Basics module
• Read Approach section of the Social Engineering module
• Continue talking to 3 new people every day. Use what you learned in the approach section to help approach new people and open up conversations.
  • Continue with the focus points of posture and eye contact, and incorporate a good handshake into situations that call for it.

• Keep up the MMA training two days per week
• Language Training 30-60 minutes per day
• Read the Combatives section of the Close Quarters Combat module
  • Find a combatives instructor and begin attending one day per week
  • Filipino Martial Arts (Kali), Russian Martial Arts (Systema/Система), or Krav Maga (only if you can not participate in FMA or Система) are all excellent choices.
  • If you live in or near a big city, you should have easy access to one of the above programs. If you don't, the choices might be more difficult, but don't let that get you down. You could join or start a training group, or even start training yourself with friends and family from videos (Systema and various FMA's all have programs and tools designed to help you start your own training group).

• Read Culture Starts at Home in the Culture, Food, and Drink module.
  • Make a list of the top 20 cultural attractions in your area. These can be anything from museums to parks to art studios to historical monuments. Anything outside your normal daily routine that will help you expand your horizons.
  • Visit at least one attraction per week for the remainder of this program. You can do this on your own, with friends, use it as a date night with your girlfriend or wife, or take your kids on new adventures. Whatever you do, get out there, have fun, see new things, and make new memories.