Stew Smith's
Heroes of Tomorrow Fitness Center

         
 

In the Military, daily and weekly meetings discuss the command's Plan of the Day
(POD) and Plan of the Week (POW).  These workouts are tough, not designed for beginners, but can be altered for beginners easily.  IE - knee pushups vs pushups, assisted pullups vs pullups.  Though some workouts require special equipment at times like a place to run, bike, swimming pools, weights, pull-ups bars, dumbbells, use these to get ideas for yourself or your group.  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

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:
 
 * Note - Not for beginners!  If you cannot do these repetition numbers, drop the time and reps as needed - good luck.

  Sample weekly workout:

If Beginner - See Links:  Running, Non Impact cardio, Back / Abs

 

 

Day 1 ¼ mile speed / pace workout run ¼ mile at 2:00 / stretch lightly rest 1:00 run ¼ at 1:45 / stretch / rest 1:00 run ¼ mile at 1:30 / walk 2:00 run ¼ mile at 1:20 / walk 2:00 run ¼ mile at 1:10 / walk 2:00 run ¼ mile at 60-65 sec / walk 2:00…. If time allows repeat in reverse order Pullups / Dip Combo Totals - get 50-100 pullups and 50-100 dips in as few sets as possible PM Workout: Repeat 5 times Pullups 10 Bodyweight Bench - max Run 10 minutes Stretch	Day 2 Warmup with Abs: Crunches - 50 Rev Crunches - 50 Double Crunches - 50 Left / Right Crunch - 50 Bicycle crunches - 50 Weights: Repeat 3 times Dead lifts with 75%-100% bodyweight - 5-10 reps Swimmers - 1:00 Plank Pose 1:00 Repeat 3 times: Hang Cleans 5-10 reps (light weight) abs of choice - 50 Push Presses - 10 reps Run / Leg PT: Repeat 6 times Run ¼ mile 1:30 -2:00 pace Squats – 20 ½ lunges – 10/leg abs of choice 50   lowerback Plan	Day 3 Run 10 minutes stretch 5 minutes Run 10 minutes Swim for speed workout: freestyle Repeat 20 times 25m sprint / rest 30 seconds (shoot for 20-30 seconds) Repeat 10 times 50m sprint / rest 30-45 seconds (shoot for 35-45 seconds) Repeat 5 times 100m sprint / rest 1:00 (shoot for 1:20-1:40 Pool drills: tread water 5 minutes 5:00 with no hands using egg beater kick   Lowerback Plan	Day 4 Swim / PT Swim 500m warmup stretch PT: Pushups - 25-50 Abs of choice 50 Swim 400m fast pushups 25-50 abs - 50 Swim 300m Pushups - 25-50 reps Abs of choice 50 Swim 200m fast pushups 25-50 abs - 50 Swim 100m   Light weight Shoulders Lowerback Plan	Day 5 Easy day - long run 5 miles Day 6  50-100 pullups run 1/4 mile at your goal run pace as your rest in between pullup sets Repeat above circuit until you reach 50-100 pullups in as few sets as possible... Try this with pulldowns, assisted pullups, or even pushups if you are not able to do pullups Cooldown : Bike or swim 20:00  Lowerback Plan

Fight Science Special Ops with Stew Smith

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Stew Smith put to the test again....