Soldiers and physical training are like swords and grinding stones - a strong physique is the passport for soldiers to gallop on the battlefield, and physical training is the quenching furnace for forging steel warriors. In recent years, the Military Sports Training Center of the Training Management Department of the Central Military Commission has continuously organized and carried out the "Military Sports Experts Visit Grassroots" activity, and found that there are new recruits with overweight body types in the new training units. These young people who entered the military camp with a passion for serving the country, although highly enthusiastic about training, have problems such as low cardiovascular endurance, weak strength foundation, and insufficient coordination, agility, and flexibility of the body. Previously, the case of military sports experts providing service guidance to a certain unit of the army was quite enlightening. Newly recruited soldiers with a slightly overweight physique usually start from scratch with pull ups. After 8 weeks of guidance and training, most new recruits can complete 5 pull ups and 3000 meter runs in less than 14 minutes. To help these overweight new recruits overcome physical difficulties, it is necessary to adhere to the principle of gradual training, organically combine the laws of sports physiology and training with military sports training requirements, and form a systematic and scientific training plan. Scientific evaluation is the foundation of hierarchical classification training. Through endurance tests such as 12 minute timed runs and 3000 meter distance runs, strength tests such as push ups and barbell bench presses, and physical fitness assessments such as T-runs and Y-balance tests, new training units can quickly establish accurate physical fitness profiles for new recruits. Based on the dynamic evaluation during the training process, adjust the training group every two weeks according to the individual's progress, ensuring that the load and ability level are dynamically matched. When formulating a military physical training plan, it should include five modules: running, strength, coordination, agility, and flexibility. In terms of training content, in response to the characteristics of these new recruits being overweight and heavy, special attention should be paid to the knee and ankle joints during training, such as 1-minute static squatting, 20 lunges and knees bending, 1-minute heel lifting, etc., which can effectively enhance the flexibility of the knee and ankle joints, as well as the strength of related muscle groups. Three sets of training should be conducted each time, at least three times a week, and the two training sessions should be spaced at least 24 hours apart. Alternating coordination and agility training, conducted twice a week, can include rope ladder footwork training, balance pad single leg standing, and running around the "Z" - shaped marker bucket. Flexibility training should be carried out throughout the entire process, such as dynamic shoulder wrapping, leg swinging, stretching, etc. Each movement should be performed in two groups before and after the training. Meanwhile, running training should also be conducted systematically from Monday to Friday. The division of training cycles is a lever for gradual improvement. For new recruits who are overweight and have poor physical fitness, a three-stage progressive training plan should be developed with a focus on the cycle. The first three weeks are the basic training phase. The focus of this cycle is to help new recruits gradually adapt to the training load, master basic movement norms, and improve cardiovascular and strength endurance. Adaptive aerobic running with a heart rate controlled between 120-140 beats per minute can be used in conjunction with specialized running exercises. This kind of training can not only improve the quality and efficiency of new recruits' movements, but also prevent injuries, such as 4-6 sets of 30 meter short steps, straight leg runs, high leg runs, etc. In terms of strength training, more training programs should be arranged to overcome one's own weight, such as a 1-minute squat with bare hands, 15 lifts at both ends, and a 2-minute plank support in groups of 4, which can help new recruits gradually adapt to the intensity of military physical training. The next three weeks are dedicated to improving the training phase. At this stage, the training volume can be gradually increased, the training intensity can be moderately increased, and the focus should be on improving the endurance and strength of new recruits. During running training, interval training of 8 × 400 meters and 4 × 1000 meters can be used, with a heart rate controlled between 140-165 beats per minute. In terms of strength training, muscle endurance and lactate tolerance should be gradually enhanced. During lower limb training, one can perform Bulgarian leg squat 12 times on each side of the leg, sumo hard pull 10 times, jump box 8 times, and single leg hip bridge 15 times on each side of the leg, in 4 cycles with a 30 second interval between each cycle; The upper limbs can perform 10 dumbbell floor presses, pull ups, 12 rope rowing, and 8 medicine ball push ups, in 4 cycles with a 30 second interval between each cycle; Core strength training can be arranged with 16 supine leg lifts, 24 abdominal rolls, 16 Russian rotations, and 20 alternating leg lifts on each side with flat support, for a total of 4 groups, with a 1-minute rest between groups. The last two weeks are the reinforcement training phase. The focus of this stage of training is to increase the intensity of training while maintaining the training volume, with the goal of improving the speed endurance and maximum strength of new recruits. In running training, one is to arrange pace and rhythm running training, with a pace of 5 minutes to 5 minutes and 30 seconds per kilometer, arranged 3 times a week, and the training duration can be increased from 40 minutes to 60 minutes, gradually increasing the training amount by week; The second is to conduct interval running intensity training, including 8 × 400 meters and 4 × 1000 meters interval running training. The heart rate should be controlled between 165 and 180 beats per minute, and there should be a 90 second break between groups. The training should be scheduled twice a week with a minimum interval of 48 hours between each session. In addition, specialized strength training should be conducted three times a week, with one session being maximum strength training, such as bench press, jump box, etc. Each group should have 4-6 sessions, for a total of 4 groups. Before performing this exercise, it is necessary to fully warm up and have a dedicated person protect it during training to ensure safety and avoid accidents that may cause training injuries. In addition, scientific diet and recovery and regeneration are also factors that ensure the successful transformation of overweight recruits. In terms of diet, the key is to ensure that the energy consumed by new recruits during daily training exceeds their dietary intake, which is the key to weight loss and lipid-lowering. Therefore, the intake of carbohydrates and fats should be strictly controlled, while increasing the intake of protein and crude fiber foods in moderation. Adjusting the order of diet is also important, and weight loss can be monitored by recording weight every morning. Timely recovery after training is equally important. Some new recruits with larger body types have poor physical fitness and may experience fatigue such as lower back pain, muscle stiffness, loss of appetite, and poor sleep after completing their daily training plan. On the one hand, it is necessary to fully warm up before training to help the body overcome physiological inertia. On the other hand, it is important to pay attention to stretching and relaxing after training, and arrange sufficient time for flexible stretching exercises, which can help promote muscle recovery and blood circulation. Before bedtime, new recruits can also massage each other to further relax their bodies, accelerate the clearance of blood lactate, and thus improve sleep quality. The scientific team trains strong physical fitness and sharpens the sword to win. The new training backbone should be based on scientific evaluation and layered training, with a three-stage progression of "foundation improvement strengthening", integrating modular training of strength, speed, endurance, flexibility, etc., scientifically helping new recruits break through physical bottlenecks, forging steel and iron soldiers who are ready to call, capable of fighting, and victorious in battle. (New Society)