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: wear thick military liberation shoes, swim 5000m in one breath, which is equivalent to 50 round trips of the conventional swimming lane 100m, and China triathlon once every 8: 5 days: run 2000m with load, swim 2000m and ride a bike 2000m. 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, once a day, take three days of food to live in the wild for seven days, March 1000 kilometers, carry G-U-N * * * and survival supplies on your back, and carry out drills such as breakthrough, counter-breakthrough, reconnaissance of the enemy, climbing cliffs and so on. 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.