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 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: wearing thick military uniforms and liberation shoes, swimming 5,000m in one breath "50 round trips are equivalent to 100 meters of regular lanes".

China triathlon once every 8: 5: 2000m running with load, 2000m swimming and 2000m cycling.

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, from motorcycles to tanks, most of the equipment in the army must be mastered one by one.