Physical training plan All training focuses on gradual progress, which is necessary for strength and endurance training. At first, you can join the group after three or four days of physical adaptation, gradually increase the training volume and gradually break through your own limits. The most important thing is persistence. Persistence in exercise will substantially improve physical fitness. .

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.