Physical training plan:
Run 3000 meters at a constant speed within 20 minutes, with the highest pulse 100- 120 times/minute; Or run the stairs, level 70, every time 10 times, about 3 minutes each time.
Weekend training plan:
Male weighing more than 20 kg, mountain environment, 1 day, 5-6 hours/day; Women's weight 15 kg or more, mountain environment, 1 day, 5-7 hours/day. (Pay attention to the rhythm and avoid sprinting)
Long-distance multi-level jump, runway multi-level jump, each group jumps 80 ~ 100m, about 30 ~ 40 times, 3 ~ 5 groups are intermittent for 5 minutes, and the intensity is 60 ~ 70%. If the completion time is specified, the strength will be greatly improved. Pay attention to the recovery between groups.
If you want to succeed, you must practice at least three times a week. After each practice, you can take a day off, or you can exercise in the form of race walking and easy jogging on this day. After each strength and endurance training, you must do a set of stretching exercises.