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.

• Bodyweight Workout (Monday/Wednesday/Friday)
• Run (POSE practice + at least one run workout)
• Read the Swimming module. Whether you're a former swim team star, or are afraid of the water, there is always something you can do to get better and more comfortable in the water.
  • If not already an excellent swimmer, enroll in the Total Immersion program.
  • Find a place to swim. A pool, a lake, the ocean... It doesn't matter as long as it's deep and long enough for you to swim laps.
• You can choose whatever days you want for running and swimming, but get in at least one run and one swim workout per week from this point forward. A good idea is to alternate distances: if you do the long run this week, your swim workout should be short and fast. If you do the long swim, your run workout should be short and fast.
• Paleo Diet

• Read the Body Hair section of the Grooming module
  • Trim excess body hair (chest/stomach, back/shoulders, nose, ears, eyebrows)
  • Whether you decide to trim your beard to a constant one-day stubble, clean up your chest hair, or trim elsewhere, a trimmer is a necessary part of every gentleman's grooming routine. If you don't already have one, get one this week.
• Read the Shoes section of Casual Clothing
  • Purchase at lease one pair of casual shoes and a matching belt. Desert boots, boat shoes, moccasins, and espadrilles are all good choices depending on your wardrobe choices and where you live. Classy and versatile are the name of the game.

• Read Approach Anxiety section of the Seduction module
• Continue talking to 3 new people every day
  • Begin focusing your efforts on “high value targets”: exceptionally beautiful women and/or powerful people who can add value to your life.

• MMA training two days per week
• Combatives training one day per week
• Language Training 30-60 minutes per day
• Read the Medical Training module.
  • Sign up for the next available Red Cross First Aid/CPR/AED class in your area. The basic hands-on classes are $90 for Adult First Aid/CPR/AED, and $110 for Adult and Pediatric First Aid/CPR/AED and only take a few hours of your time.
  • Unless you are a current emergency medicine professional (ER doc or nurse, EMT, paramedic, combat medic, etc.), this is one of the most important missions in the program; the skills you learn here could very well save your life or that of a loved one. While online-only training is available ($25 for Adult, Child, and Baby First Aid/CPR/AED), you are doing yourself a disservice if you don't get the hands-on training, but anything is better than nothing.
  • Purchase a first aid kit. This can be as minimal as a couple of basic drug store kits to keep at home and in the car, or as advanced as you want to make it, with medical professionals often going as far as keeping AEDs, emergency oxygen, Epi-pens, IV kits, and more at home and in their vehicles. Use your own training, requirements, and lifestyle as a guide.

• Read Embrace New Cuisine in the Culture, Food, and Drink module.
  • Make a list of the top 20 cultural restaurants in your area (add this to the list of cultural attractions you made last week; you can download the PDF in the sidebar).
  • Visit at least one new restaurant per week
• Visit at least one new cultural attraction this week