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# ! 📖 青山課表系統 - 公開課表
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# [📖 青山課表系統 - 公開課表](/FqjtIiC3SxqOHdXMzGZmHA)
<p class="subtitle">Gazi's Program System - Open Programs</p>
<span class="hide">🧩 乾淨閱讀</span>
{%hackmd HN5MaSEITdazAG1TW6zS3A %}
<span class="hide">🧩 隱藏導覽</span>
{%hackmd 7eU6AsPkRnOwVnZwiaGV8g %}
<span class="hide">🧩 通用排版</span>
{%hackmd dSB7jCkbQr25JLAdnk5ZHQ %}
<span class="hide">🧩 書本模式</span>
{%hackmd HZPE71szRg6zjYMErM7gzw %}
<span class="hide">🧩 列表轉換：二層資訊盒</span>
{%hackmd 9HhmKgxlTaiuLXa-tdZnhA %}
<span class="hide">🧩 權限控制</span>
{%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
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- [📄 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>
## 📁 循環課表
<p class="subtitle">Circuits</p>
- [📄 腹部燃脂](/pPovAmoLR3aQ9GbtCTnmHg) <span class="fr">by **Erik**</span><br>
- <span class="info">🛎️ 1 Workout ｜ 💪💪💪💪💪+<br>🔄 Microcycle ｜ 📅  1 週</span>
- [📄 五分鐘腹肌與核心](/nWspnvINRAOucbiXLZB3fA) `腹肌`<span class="fr">by **Jordan Yeoh**</span><br>
- <span class="info">🛎️ 1 Workout ｜ 💪💪💪+<br>🔄 Microcycle ｜ 📅  1 週</span>
- [📄 啞鈴倒三角訓練](/Hujl_Kj3Sy2A7BmpF-awWw) <span class="fr">by **Erik**</span><br>
- <span class="info">🛎️ 1 Workout ｜ 💪💪💪+<br>🔄 Microcycle ｜ 📅  2 週</span>
- [📄 基礎核心訓練](/I6cvq9SuQougwa506_xFMA) `核心`<span class="fr">by **Ebenezer Samuel**</span><br>
- <span class="info">🛎️ 3 Workouts ｜ 💪💪💪💪💪<br>🔄 Mesocycle ｜ 📅  4 週</span>
## 📁 初階課表
<p class="subtitle">Basic Programs</p>
- <span class="premium">[📄 居家訓練 1](/hit7vWXYRpGJmCcuNZCiZA)</span> `新手`
- <span class="info">🛎️ 1 Workout ｜ 💪💪＋<br>🔄 Microcycle ｜ 📅  2 週</span>
- <span class="premium">[📄 居家訓練 2](/WIc_-1gVRcyOACamfd9HBQ)</span> `新手`
- <span class="info">🛎️ 1 Workout ｜ 💪💪＋<br>🔄 Microcycle ｜ 📅  2 週</span>
- <span class="premium">[📄 居家訓練 3](/rRofvSs6Q-qAUxsGumDHsg)</span> `新手`
- <span class="info">🛎️ 1 Workout ｜ 💪💪＋<br>🔄 Microcycle ｜ 📅  2 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">🛎️ 3 Workouts ｜ 💪💪💪<br>🔄 Microcycle ｜ 📅  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 ｜ 📅 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">🛎️ 3 Workouts ｜ 💪💪💪<br>🔄 Microcycle ｜ 📅  1 週</span>
## 📁 中階課表
<p class="subtitle">Intermediate Programs</p>
- <span class="premium">[📄 全身訓練](/u0OdAQuZRLmFcUcqlRt9vw)</span>
- <span class="info">🛎️ 1 Workout ｜ 💪💪＋<br>🔄 Microcycle ｜ 📅  8 週</span>
- [📄 中階肌力](/lm8ss9X1Q9yzFQy9ETdA7A) <span class="fr">by **Jason Blaha**</span><br>
- <span class="info">🛎️ 2 Workouts ｜ 💪💪💪💪<br>🔄 Macrocycle ｜ 📅 12 週</span>
- <span class="premium">[📄 胸部肌肥大](/WZnBjF6eSJKfiryO8Gcnjw)</span> `肌肥大`<span class="fr">by **Jeff Nippard**</span><br>
- <span class="info">🛎️ 2 Workouts ｜ 💪💪<br>🔄 Mesocycle ｜ 📅  8 週</span>
- [📄 肩膀肌肥大](/lFOf73yQQ26uuCm5SJwi2g) `肌肥大`<span class="fr">by **Jeremy Buendia**</span><br>
- <span class="info">🛎️ 1 Workouts ｜ 💪💪<br>🔄 Microcycle ｜ 📅  1 週</span>
- [📄 手臂肌肥大](/LYE0W3K2SgKS8MQcZzEu5A) `肌肥大`<span class="fr">by **Jeremy Buendia**</span><br>
- <span class="info">🛎️ 1 Workouts ｜ 💪💪<br>🔄 Microcycle ｜ 📅  1 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 ｜ 📅  12 週</span>
- [📄 三巨頭課表](/ddQ04korREOZYoQYmE5aMw) `最大肌力`<span class="fr">by **Jim Wendler**</span><br>
- <span class="info">🛎️ 4 Workouts ｜ 💪💪💪💪<br>🔄 Microcycle ｜ 📅  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">🛎️ 2 Workouts ｜ 💪+<br>🔄 Macrocycle ｜ 📅 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">🛎️ 1 Workout ｜ 💪💪<br>🔄 Microcycle ｜ 📅  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">🛎️ 8 Workouts ｜ 💪💪💪💪<br>🔄 Microcycle ｜ 📅  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">🛎️ 9 Workouts ｜ 💪💪💪💪💪<br>🔄 Macrocycle ｜ 📅  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">🛎️ 2 Workouts ｜ <img class="runningshoe"><img class="runningshoe"><img class="runningshoe">+<br>🔄 Macrocycle ｜ 📅 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">🛎️ 1 Workout ｜ 💪💪💪<br>🔄 Microcycle ｜ 📅  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">🛎️ 1 Workout ｜ 💪💪💪<br>🔄 Microcycle ｜ 📅  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">🛎️ 1 Workout ｜ 💪💪💪<br>🔄 Microcycle ｜ 📅  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">🛎️ 6 Workouts ｜ 💪💪💪💪<br>🔄 Macrocycle ｜ 📅 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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