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 Body training: Hold ak47 horizontally, hang a brick with a rope at the muzzle, and air it for 2 hours.

5: 16: 00, train the target 1 hour, and then practice "high jump backwards 1". 5 meters, hit hard on the concrete floor. Sanda and hard qigong, etc.

6: Half an hour after dinner, continue to run 5000 meters with a load of 20 kilograms, which is equivalent to 12 of the conventional 400-meter runway. 5 laps "

Swimming training once every 7: 3 days: wear thick military liberation shoes, swim 5000m in one breath "50 round trips are equivalent to 100m conventional swimming lane" and China triathlon once every 8: 5 days: run 2000m with load, swim 2000m and bike 2000m.

At 9: 07 every day, 25 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 ■ Selection from motorcycles to tanks, most of the equipment in the army must be mastered one by one ■ Selecting a special soldier is based on physical fitness, and its requirements are: completing the following subjects in one day.

Run 5 kilometers in 25 minutes;

Do more than 200 single parallel bars exercises;

The 400-meter obstacle shall not exceed 1 min for 45 seconds;

Throw grenades hundreds of times, each time more than 50 meters;

Push-ups 100 or 70 kg barbell push 60 times in one minute.