# [📖 青山課表系統 - 公開課表](/FqjtIiC3SxqOHdXMzGZmHA) <p class="subtitle">Gazi's Program System - Open Programs</p> {%hackmd HN5MaSEITdazAG1TW6zS3A %} {%hackmd dSB7jCkbQr25JLAdnk5ZHQ %} {%hackmd HZPE71szRg6zjYMErM7gzw %} {%hackmd 7eU6AsPkRnOwVnZwiaGV8g %} {%hackmd 9HhmKgxlTaiuLXa-tdZnhA %} {%hackmd lfVSu0FlRYCxKuTxiYuOLA %} <div style="display: none;"> 完整系統: http://hackmd.io/@programs/SkzRmThP5 公開課表: https://hackmd.io/@programs/H1nIrvR_c 權限限制:lfVSu0FlRYCxKuTxiYuOLA </div> - [📄 課表語法說明](/GcROT2-pSc6SJMrYV3Vp5g) 本工作室的訓練計畫使用青山教練 Gazi CHAO 所設計的語法進行撰寫,如對語法有問題請先查閱本文件。 - 訓練計畫分為五大類:運動準備與恢復、初階課表、中階課表、進階課表、專項運動訓練計畫。 > 🌎 = 開放課程 | 🔒 = 權限限制 | ✏️ = 上線編輯 | 🌱 = 未來計畫 > 🛎️ = 課表數量 | 🔄 = 課表週期 | 💪 = 單週頻率 | 📅 = 計畫長度 ## 📁 運動準備與恢復 <p class="subtitle">Exercise Preparation & Recovery</p> - <span class="premium">[📒 通用暖身與恢復](http://www.gazispace.com/premium-programs/gcpr)</span> - 通用的暖身序列以及全身性伸展 - [📄 Agile 8 靈活暖身課表](/1kkzqLbJQm2l9icbA_xnIw) <span class="fr">by **Joe DeFranco**</span><br> - [🌱 靈活暖身課表 Agile 8 (2.0)](/okPLnc51Q2KH8j08Oki3vA) <span class="fr">by **Joe DeFranco**</span><br> - [🌱 柔韌暖身課表 Limber 11](/okPLnc51Q2KH8j08Oki3vA) <span class="fr">by **Joe DeFranco**</span><br> - [🌱 籃球暖身課表](/okPLnc51Q2KH8j08Oki3vA) <span class="fr">by **Ramon Williams**</span><br> ## 📁 初階課表 <p class="subtitle">Basic Programs</p> - [📄 五分鐘腹肌與核心](/nWspnvINRAOucbiXLZB3fA) `腹肌`<span class="fr">by **Jordan Yeoh**</span><br> - <span class="info">🛎️ &nbsp;1 Workout&nbsp; | 💪💪💪+<br>🔄 Microcycle&nbsp; | 📅 &ensp;1 週</span> - [📄 啞鈴倒三角訓練](/Hujl_Kj3Sy2A7BmpF-awWw) <span class="fr">by **Erik**</span><br> - <span class="info">🛎️ &nbsp;1 Workout&nbsp; | 💪💪💪+<br>🔄 Microcycle&nbsp; | 📅 &ensp;2 週</span> - <span class="premium">[📄 居家訓練 1](/hit7vWXYRpGJmCcuNZCiZA)</span> `新手` - <span class="info">🛎️ &nbsp;1 Workout&nbsp; | 💪💪+<br>🔄 Microcycle&nbsp; | 📅 &ensp;2 週</span> - [📄 基礎核心訓練](/I6cvq9SuQougwa506_xFMA) `核心`<span class="fr">by **Ebenezer Samuel**</span><br> - <span class="info">🛎️ &nbsp;3 Workouts | 💪💪💪💪💪<br>🔄 Mesocycle&nbsp;&nbsp; | 📅 &ensp;4 週</span> - [🌱 徒手居家課表](/okPLnc51Q2KH8j08Oki3vA) `新手`<span class="fr">by **戰車老師 Scott**</span><br> - <span class="info">🛎️ &nbsp;3 Workouts | 💪💪💪<br>🔄 Microcycle&nbsp; | 📅 &ensp;4 週</span> - [🌱 12 週健身課表](/okPLnc51Q2KH8j08Oki3vA) `新手`<span class="fr">by **戰車老師 Scott**</span><br> - <span class="info">🛎️ 10 Workouts | 💪💪💪💪💪<br>🔄 Macrocycle&nbsp; | 📅 12 週</span> - <span class="premium">[📄 啞鈴全身課表](/lAHWXPH8TIWJ2wbQihDZgw)</span> `肌肥大`<span class="fr">by **兆佑**</span><br> - <span class="info">🛎️ &nbsp;3 Workouts | 💪💪💪<br>🔄 Microcycle&nbsp; | 📅 &ensp;1 週</span> ## 📁 中階課表 <p class="subtitle">Intermediate Programs</p> - [📄 中階肌力](/lm8ss9X1Q9yzFQy9ETdA7A) <span class="fr">by **Jason Blaha**</span><br> - <span class="info">🛎️ &nbsp;2 Workouts | 💪💪💪💪<br>🔄 Macrocycle&nbsp; | 📅 12 週</span> - <span class="premium">[📒 胸部肌肥大](http://www.gazispace.com/premium-programs/jnch)</span> `肌肥大`<span class="fr">by **Jeff Nippard**</span><br> - <span class="info">🛎️ &nbsp;2 Workouts | 💪💪<br>🔄 Mesocycle&nbsp;&nbsp; | 📅 &ensp;8 週</span> - <span class="premium">[📒 狂暴式體格轉變](http://www.gazispace.com/premium-programs/ttnt)</span> `健體`<span class="fr">by **Terrence Teo**</span><br> - <span class="info">🛎️ 15 Workouts | 💪💪💪💪💪<br>🔄 Macrocycle&nbsp; | 📅 &ensp;12 週</span> - [📄 三巨頭課表](/ddQ04korREOZYoQYmE5aMw) `最大肌力`<span class="fr">by **Jim Wendler**</span><br> - <span class="info">🛎️ &nbsp;4 Workouts | 💪💪💪💪<br>🔄 Microcycle&nbsp; | 📅 &ensp;4 週</span> - <span class="premium">[📄 12 週深蹲課表](/gNDh7q_rQWuH4iUBf9M3uQ)</span> `最大肌力`<span class="fr">by **Matt Kroc**</span><br> - <span class="info">🛎️ &nbsp;2 Workouts | 💪+<br>🔄 Macrocycle&nbsp; | 📅 12 週</span> ## 📁 高階課表 <p class="subtitle">Advanced Programs</p> - <span class="premium">[📄 啞鈴全身課表](/IyPdYce4R_6tbHUYCkfjsQ)</span> <span class="fr">by **Andy Speer**</span><br> - <span class="info">🛎️ &nbsp;1 Workout&nbsp; | 💪💪<br>🔄 Microcycle&nbsp; | 📅 &ensp;3 週</span> - <span class="premium">[🔒 舉重入門](http://www.gazispace.com/premium-programs/otwi)</span> <span class="fr">by **Oleksiy Torokhtiy**</span><br> - <span class="info">🛎️ &nbsp;8 Workouts | 💪💪💪💪<br>🔄 Microcycle&nbsp; | 📅 &ensp;2 週</span> - <span class="premium">[🔒️ 四十不弱](http://www.gazispace.com/program_ma40.html)</span> <span class="fr">by **David Jack**</span><br> - <span class="info">🛎️ &nbsp;9 Workouts | 💪💪💪💪💪<br>🔄 Macrocycle&nbsp; | 📅 &ensp;8 週</span> ## 📁 專項運動訓練計畫 <p class="subtitle">Programs for Specific Sports</p> - [📄 新手跑步課表](/vSDsVzK4QPibpnO_23T7CA) - <span class="info">🛎️ &nbsp;2 Workouts | <img class="runningshoe"><img class="runningshoe"><img class="runningshoe">+<br>🔄 Macrocycle&nbsp; | 📅 18 週</span> - <span class="premium">[📄 羽球肌力訓練 1](/UULPbptwQuqa0b7N6Ru1AQ)</span> <span class="fr">by **Badminton Insight**</span><br> - <span class="info">🛎️ &nbsp;1 Workout&nbsp; | 💪💪💪<br>🔄 Microcycle&nbsp; | 📅 &ensp;4 週</span> - <span class="premium">[📄 羽球肌力訓練 2](/o3cUC3DdQRS4o9K_Qp-b-g)</span> <span class="fr">by **Badminton Insight**</span><br> - <span class="info">🛎️ &nbsp;1 Workout&nbsp; | 💪💪💪<br>🔄 Microcycle&nbsp; | 📅 &ensp;4 週</span> - <span class="premium">[🌱 羽球肌力訓練 3](/okPLnc51Q2KH8j08Oki3vA)</span> <span class="fr">by **Badminton Insight**</span><br> - <span class="info">🛎️ &nbsp;1 Workout&nbsp; | 💪💪💪<br>🔄 Microcycle&nbsp; | 📅 &ensp;4 週</span> - <span class="premium">[✏️ 籃球肌力訓練:Jump Attack](http://www.gazispace.com/program_jump-attack.html)</span> <span class="fr">by **Tim Grover**</span><br> - <span class="info">🛎️ &nbsp;6 Workouts | 💪💪💪💪<br>🔄 Macrocycle&nbsp; | 📅 12 週</span> - 🌱 跑者肌力訓練 - 🌱 划船肌力訓練 - 🌱 龍舟肌力訓練 - 🌱 攀岩肌力訓練 --- <font size=5>**說明**</font> <span class="subtitle3">Instructions</span> - 一般肌力、健美、健力、舉重等相關課表依課表設計的「多元或細緻程度」分為初階、中階、高階(白話:簡單 → 複雜),其他專項運動相關的(肌力)課表則歸在【專項運動訓練計畫】中。 - 訓練計畫的階級與操作者的程度或重量「無關」,例如高階的【Andy Speer 全身啞鈴訓練】訓練身體素質較為全面,但【Jim Wendler 三巨頭課表】的重量強度較高。 訓練計畫(training program)下方的標注: - 🛎️ 代表課表(workout)數量,🔄 代表課表所構成的週期規模; - 💪 代表訓練頻率(每週進行幾次訓練),📅 的週數代表課表內容的週數,若安排反覆或進階(progression)的話則會超過。
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