Give a reference training plan:

Treadmill 1 hour, brisk walking for 40 minutes, jogging for 2 minutes, middle running 1 1 minute, fast running for 2 minutes and slow walking for 5 minutes, which adds up to exactly 1 hour. It plays a role in keeping fit and exercising vital capacity. Remember to warm up first, walk slowly at first, and then accelerate slowly.

Push on your back, 3 groups, the first group is 25, the second group is 20, and the third group does what it can.

Bench press, group 3, the training amount is the same as above.

Back training, dumbbells, leaning up, steering wheel.

Rest for 5~ 10 minutes after each training. Fully relax your muscles. If you go with friends, you can give each other a massage. The effect will be very good.

Here I want to talk about my personal suggestions. Don't add too much weight when doing bench presses, dumbbells and wheel smashing. Too much stimulation to muscles.

Explosive force training is not a one-off event. I hope I can help you.