身体训练 - 蟒蛇力量计划
理论
蟒蛇定义
要像蟒蛇一样，先有一个牢固的缠绕点，然后以此为锚点，将自己的身体缠绕上去
关键词
- 牢固的缠绕点：GRIP
- 身体缠绕上去：
- 上去：Core Strength
- 缠绕：柔软度
分解
抓握力
目标：两倍体重
方法：硬拉起杠
身体上卷
方法：单杠小回环
柔软度
Toes to Bar 六周计划
取得完美的肘膝连接核心能力
| week1 | day1 | 5 | 4 | 3 | 2 | 1 | 待完成 |
| day2 | 5 | 4 | 3 | 2 | 2 | ||
| day3 | 5 | 4 | 3 | 3 | 2 | ||
| day4 | 5 | 4 | 4 | 3 | 2 | ||
| day5 | 5 | 5 | 4 | 3 | 2 | ||
| week2 | day1 | 6 | 5 | 4 | 3 | 2 | |
| day2 | 6 | 5 | 4 | 3 | 3 | ||
| day3 | 6 | 5 | 4 | 4 | 3 | ||
| day4 | 6 | 5 | 5 | 4 | 3 | ||
| day5 | 6 | 6 | 5 | 4 | 3 | ||
| week3 | day1 | 7 | 6 | 5 | 4 | 3 | |
| day2 | 7 | 6 | 5 | 4 | 4 | ||
| day3 | 7 | 6 | 5 | 5 | 4 | ||
| day4 | 7 | 6 | 6 | 5 | 4 | ||
| day5 | 7 | 7 | 6 | 5 | 4 | ||
| week4 | day1 | 8 | 7 | 6 | 5 | 4 | |
| day2 | 8 | 7 | 6 | 5 | 5 | ||
| day3 | 8 | 7 | 6 | 6 | 5 | ||
| day4 | 8 | 7 | 7 | 6 | 5 | ||
| day5 | 8 | 8 | 7 | 6 | 5 | ||
| week5 | day1 | 9 | 8 | 7 | 6 | 5 | |
| day2 | 9 | 8 | 7 | 6 | 6 | ||
| day3 | 9 | 8 | 7 | 7 | 6 | ||
| day4 | 9 | 8 | 8 | 7 | 6 | ||
| day5 | 9 | 9 | 8 | 7 | 6 | ||
| week6 | day1 | 10 | 9 | 8 | 7 | 6 | |
| day2 | 10 | 9 | 8 | 7 | 7 | ||
| day3 | 10 | 9 | 8 | 8 | 7 | ||
| day4 | 10 | 9 | 9 | 8 | 7 | ||
| day5 | 10 | 10 | 9 | 8 | 7 |
