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.

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.

■ If you can do this, you have just stepped into the threshold of special forces. Want to become a real special forces, need to carry out the following professional training.

Special forces have different daily training because of different tasks, but the basic courses all reflect a "harsh". Its contents include:

(1) Combat skill training. Every special soldier is required to be proficient in all kinds of weapons of his own army and foreign troops, including all kinds of firearms, grenades, rifle grenades, small-caliber artillery and anti-tank weapons, and unarmed combat requires superb skills. Every special soldier can adapt to street fighting and night fighting, and can search and escape.

(2) Motor skill training. Of course, driving all kinds of vehicles is not a problem. Skilled troubleshooting and the use of equipment and weapons on motor tools are basic requirements.

(3) Infiltration skill training. Skydiving, climbing, crossing minefields, reading icons and long-distance cross-country marching, excellent special forces are comparable in ability to athletes of the same profession.

(4) Training in reconnaissance and espionage skills. There are many ways to obtain information, such as observing lurking, eavesdropping, capturing prisoners, inspecting prisoners, and taking photos. , and use password communication when necessary.