Weekly table of fitness plan
Monday: Group A training plan
Tuesday: Aerobic training
Wednesday: group b training plan
Thursday: Aerobic training
Friday: Group A training plan
Saturday: Aerobic training
Sunday: rest
Group a training plan
Preheating part:
Treadmill: 4 minutes
Bounce box: 10 times is 1 group, and 2 groups are completed.
Dumbbell Squat: 10 times is 1 group, and 2 groups are completed.
Vertical logging: 10 times is 1 group, and 2 groups are completed.
Strength training part
Squat barbell before neck: 6~8 times is 1, and 3 groups are completed.
Standing dumbbell push-ups: 6~8 times is 1, and 3 groups are completed.
Pull-ups: 6~8 times is 1 group, and 3 groups are completed.
Compound action training part
Push-ups: 50 times is 1 group, and 2~3 groups are completed.
Skid: 1 00ft (about 30.5m) is1group, and 2~3 groups are completed.
Sled pushing: 100 feet (about 30.5 meters) is 1 group, and three groups are completed.
Group b training plan:
Preheating part
Running: 400-meter dash
Elastic belt cross: 10 is 1 group, and 1 group is completed.
Barbell side lunge squat: 10 times is 1 group, 1 group is completed.
Vertical rope take-off and landing: 10 times is 1 group, and 3 groups are completed.
Strength training part
Sumo hard pull: 6~8 times is 1 group, and 3 groups are completed.
Dumbbell bench press: 6~8 times is 1 group, and 3 groups are completed.
Bow over barbell stroke: 6~8 times is 1 group, and 3 groups are completed.
Compound action training part
Sit-ups: 50 times is 1 group, and 2~3 groups are completed.
Farmers carry heavy objects: 100 feet (about 30.5 meters) is 1 group, and 2~3 groups are completed.
Handling sandbags: 1 00ft (about 30.5m) is1group, and 2~3 groups are completed.
C Aerobic training (once every other day, one training at a time)
Walking with load: wear 15kg weight vest and walk for 2 miles (about 3.2 km)) o.
Jogging: Running 1.5 miles (about 2.4 kilometers).