10-Day Progression Example
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10-Day Progression Example
Watch now (3 mins) | An example of progressing three practitioners and how to use the curriculum
Feb 16, 2024
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#20251229 #汎體教育 #愛德健身 🗣️Double Progression模式使用方式 如果你已經長期規律訓練一段時間 並確實記錄內容 Double Progression是教官強力推薦可持續進步的方式 仍依照「漸進式超負荷」原則方式 避開盲目亂增加重量 並結合「次數」與「負荷」雙重進展 確保每一次訓練都建立在高品質基礎上 不會走鐘 － 🎯遊戲龜則 ❶設定一個次數範圍（例如：8～10下） ❷重量先固定 目標將次數達到「頂端」次數（10下） ❸當穩定做到頂端次數 最後一組RIR 0或1時才可加重 ❹負荷增加後 次數調回8下 然後重複龜則 － 🎯教官舉例：史密斯臥推（8～10下/3組） 假設目前你的運動表現：重量→100kg • SET 1：100kg × 10下（RIR 2） • SET2：100kg × 9下（RIR 1） • SET3：100kg × 8下（RIR 0） 🎯Double Progression 週數 重量 第1/2/3組 備註 W1 100kg 10 9 8 第一周開始 W2 100kg 10 10 9 進步成功 W3 100kg 10 10 10
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