In the Military, daily and weekly meetings discuss the command's Plan of the Day (POD) and Plan of the Week (POW). NEW in 2008, Stew Smith will write his Plan of the Week for all to use.  These workouts are tough, not designed for beginners,
and require special equipment at times like swimming pools, weights, pull-ups bars, dumbbells or kettlebells.  These workouts will have a purpose: to better PT scores, improve cardio fitness and speed in the water and on land.  At the beginning of each week, there will be a fitness challenge and over time, we will see if your fitness improves.

*do workouts at your own risk.  These workouts are geared to advanced exercisers and there is no progression to this 17 weeks of workouts.  It starts out hard and stays hard for all 17 weeks, but the goal of this page is to give you some good ideas how to structure new workouts into your plan.

POW - Week 1:  POW Week 2:  POW Week 3: POW Week 4: POW Week5:  POW Week 6:  POW Week 7: POW Week 8 test:  
POW Week 9:  POW Week 10-11: POW Week 12-13: POW Week 14:  POW Week 15: POW Week 16:   POW Week 17:

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