#80 必讀巨作！《肌力訓練課程設計》什麼是德州模式？《Practical Programing for Strength Training》【SBD怪獸Podcast】

from 邱個 Podcast · host SBD Taiwan 邱個

本集節目由【櫻桃王 King Orchards】贊助播出傳送門：https://www.kingorchardstw.com/ 折扣碼【CHGRR】結帳95折邱個專屬優惠❤️ 新加入會員獨享首購金100元🔥結帳滿2000元免運👍 櫻桃王100%天然濃縮酸櫻桃汁，採用頂級蒙特羅西酸櫻桃鮮榨，無添加任何糖、水及化學物質蒙特羅西酸櫻桃受限於種植環境及氣候，於亞洲少見，被譽為超級食物的一種。  ► 100% 美國蒙特羅西濃縮酸櫻桃汁 ► 整顆完整蒙特羅西酸櫻桃濃縮而成 ► 酸櫻桃鮮榨濃縮成汁，衛生過濾消毒存放至無氧容器，無添加物，100%純天然 ► 製程與原料符合美國FDA法規 ► 幫助運動恢復，天然花青素幫助睡眠👍 #80 必讀巨作！《肌力訓練課程設計》什麼是德州模式？《Practical Programing for Strength Training》【SBD怪獸Podcast】 ➤ 震動熱滿一週年，強壯的老人與一年之後的肌力提升程度為何？ ➤ 若肌力提高的程度很難觀察，那到底提升了什麼........ ➤ 初學者效應與短期研究 ➤ 為什麼有這麼多專家願意代言機器？天底下無新鮮事？ ➤ 對於健身產業的期許：請憑著訓練效果來獲利，而非花招行銷 ➤ 訓練介入與生活型態的改變 ➤《肌力訓練課程設計》必讀！楓書坊 ➤《Practical Programing for Strength Training》by Mark Rippetoe ➤ 怪獸專題課程，請關注怪獸肌力及體能訓練 FB粉絲專頁 ➤ Mark Rippetoe藍皮書《肌力訓練聖經》《Starting Strength》 ➤ 四加一，五大動作：『握推，深蹲，硬舉，肩推，上搏』 ➤ 何博士的人物誌學術研究與追蹤分享 ➤ 無可取代的強壯，提升肌力的目的 ➤ 對於初學者，任何糟糕的訓練 (只要比睡覺辛苦) 都能進步....... ➤ 大重量訓練與器材式訓練的差異 ➤ 選對動作，漸進式超負荷+課表 (3~6個月的初學者蜜月期) ➤ 長期目標的操作與目的，善用初學者蜜月期 ➤ 體重不到200磅的人，只是個昆蟲？？ ➤ 初階/中階/高階者怎麼定義？是以『進步的難易程度』不是 ➤ 初階者並不是什麼都不會，不是以動作學習來分野 ➤ 進階者的定義？是以進步的幅度與程度而言 ➤ 高階者的定義？需要備賽而Peaking的選手 ➤ 分類程度而不同處方教學，沒有任何花招，教科書等級的聖經 ➤ 德州模式是什麼？初學者效應停滯之後，再次啟動進步的進階課表 ➤ 初學者3x5加重停滯之後：第一天放輕的5x5，第二天再更輕 3x5，第三天加到最重作1x5 ➤ 訓練量與訓練強度的變化 (德州模式的演化) ➤ 哲學與系統性的觀察，基本線性課表的重要性 ➤ You are a novice, and you want to be a novice. ➤ Mark Rippetoe不喜歡六角槓，why？ ➤ SSB安全深蹲槓，Dr. Jonathan Sullivan也導入SSB了 ➤ 提升運動識字率，推薦書本閱讀抽書活動在邱個IG: @Chiougrr 抽三本《肌力訓練課程設計》小額贊助支持本節目： https://open.firstory.me/user/ckhkc10jc1b020872jkmucheu 留言告訴我你對這一集的想法： https://open.firstory.me/user/ckhkc10jc1b020872jkmucheu/comments Powered by Firstory Hosting

What this episode covers

本集節目由【櫻桃王 King Orchards】贊助播出傳送門：https://www.kingorchardstw.com/ 折扣碼【CHGRR】結帳95折邱個專屬優惠❤️ 新加入會員獨享首購金100元🔥結帳滿2000元免運👍 櫻桃王100%天然濃縮酸櫻桃汁，採用頂級蒙特羅西酸櫻桃鮮榨，無添加任何糖、水及化學物質蒙特羅西酸櫻桃受限於種植環境及氣候，於亞洲少見，被譽為超級食物的一種。 ► 100% 美國蒙特羅西濃縮酸櫻桃汁 ► 整顆完整蒙特羅西酸櫻桃濃縮而成 ► 酸櫻桃鮮榨濃縮成汁，衛生過濾消毒存放至無氧容器，無添加物，100%純天然 ► 製程與原料符合美國FDA法規 ► 幫助運動恢復，天然花青素幫助睡眠👍 #80 必讀巨作！《肌力訓練課程設計》什麼是德州模式？《Practical Programing for Strength Training》【SBD怪獸Podcast】 ➤ 震動熱滿一週年，強壯的老人與一年之後的肌力提升程度為何？ ➤ 若肌力提高的程度很難觀察，那到底提升了什麼........ ➤ 初學者效應與短期研究 ➤ 為什麼有這麼多專家願意代言機器？天底下無新鮮事？ ➤ 對於健身產業的期許：請憑著訓練效果來獲利，而非花招行銷 ➤ 訓練介入與生活型態的改變 ➤《肌力訓練課程設計》必讀！楓書坊 ➤《Practical Programing for Strength Training》by Mark Rippetoe ➤ 怪獸專題課程，請關注怪獸肌力及體能訓練 FB粉絲專頁 ➤ Mark Rippetoe藍皮書《肌力訓練聖經》《Starting Strength》 ➤ 四加一，五大動作：『握推，深蹲，硬舉，肩推，上搏』 ➤ 何博士的人物誌學術研究與追蹤分享 ➤ 無可取代的強壯，提升肌力的目的 ➤ 對於初學者，任何糟糕的訓練 (只要比睡覺辛苦) 都能進步....... ➤ 大重量訓練與器材式訓練的差異 ➤ 選對動作，漸進式超負荷+課表 (3~6個月的初學者蜜月期) ➤ 長期目標的操作與目的，善用初學者蜜月期 ➤ 體重不到200磅的人，只是個昆蟲？？ ➤ 初階/中階/高階者怎麼定義？是以『進步的難易程度』不是 ➤ 初階者並不是什麼都不會，不是以動作學習來分野 ➤ 進階者的定義？是以進步的幅度與程度而言 ➤ 高階者的定義？需要備賽而Peaking的選手 ➤ 分類程度而不同處方教學，沒有任何花招，教科書等級的聖經 ➤ 德州模式是什麼？初學者效應停滯之後，再次啟動進步的進階課表 ➤ 初學者3x5加重停滯之後：第一天放輕的5x5，第二天再更輕 3x5，第三天加到最重作1x5 ➤ 訓練量與訓練強度的變化 (德州模式的演化) ➤ 哲學與系統性的觀察，基本線性課表的重要性 ➤ You are a novice, and you want to be a novice. ➤ Mark Rippetoe不喜歡六角槓，why？ ➤ SSB安全深蹲槓，Dr. Jonathan Sullivan也導入SSB了 ➤ 提升運動識字率，推薦書本閱讀抽書活動在邱個IG: @Chiougrr 抽三本《肌力訓練課程設計》小額贊助支持本節目： https://open.firstory.me/user/ckhkc10jc1b020872jkmucheu 留言告訴我你對這一集的想法： https://open.firstory.me/user/ckhkc10jc1b020872jkmucheu/comments Powered by Firstory Hosting

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#80 必讀巨作！《肌力訓練課程設計》什麼是德州模式？《Practical Programing for Strength Training》【SBD怪獸Podcast】

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This episode was published on March 15, 2023.

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