1: Get up at 5: 30 in the morning, add 20kg to each person and run 5000m.
At 2: 8: 00, train the hook ladder to go up and down 300 times. Cross 30 meters of barbed wire and make 300 trips back and forth.
Go to the gym at 3: 10: 00: 15 kg dumbbell lift 150, stretcher 100, arm stick 100.
4:/kloc-0: 3: 30 riot exposure training: hold the assault rifle horizontally and hang a brick with a rope at the muzzle for 2 hours.
At 5: 16: 00, practice shooting 1 hour, and then practice handstand (jumping back 1.5 meters high, hitting the concrete floor with the back), Sanda, hard qigong, etc.
6: Half an hour after dinner, continue to run 5000m with 20kg load (equivalent to conventional 400m track 12.5 laps).
Swimming training once every 7: 3 days: wearing thick military uniforms and liberation shoes, swimming 5000m in one breath (equivalent to 50 round trips to the conventional lane 100m).
China triathlon once every 8: 5: 2000m running with load, 2000m swimming and 2000m cycling.
At 9: 07 every day, 250 kilometers and 30 kilograms of cross-country marching training.
10: 15 days skydiving training: jump from an altitude of 8000 meters.
12: 30, a field survival training, living in the field for seven days with three days' food, marching 1000 kilometers, carrying guns, ammunition and survival supplies, and conducting drills such as breakthrough, counter-breakthrough, reconnaissance of the enemy and climbing cliffs prepared by superiors on the way.
13: An all-round training plan was added to the usual training. For example, from pistols to barrel rockets, from motorcycles to tanks, most of the equipment in the army must be mastered one by one.