第零章Chapter 0

系统总览 · 一条主线，三层结构System Overview · One Main Line, Three Layers

先回答关键问题：可汗学院能不能当默认学习主线？——当一半，放对位置。中考是用中文题型给分的考试：物理实验的现象描述、化学方程式的书写规范、按点给分的答题话术，只有中文教材和河北真题会教你。所以七科共用一套三层结构：First, the key question: can Khan Academy serve as the default main line of study? — As half of one, put in the right place. The zhongkao is an exam that awards marks through Chinese question formats: describing what is observed in a physics experiment, writing chemical equations to the required conventions, the answering phrases that earn marks point by point — only Chinese textbooks and Hebei past papers will teach you those. So all seven subjects share one three-layer structure:

主线层Main-line layer

中文 · 跟考试对齐In Chinese · aligned with the exam

课本 + 一条视频主线：国家中小学智慧教育平台（smartedu.cn，免费、按教材章节同步）、洋葱学园，或第八章金榜里的 B 站精选合集。每科只认一条主线，负责概念第一遍。The textbook plus one video main line: the National Smart Education Platform of China (smartedu.cn — free, synced to the textbook chapters), Onion Academy, or the curated Bilibili playlists in the Chapter VIII gold list. Only one main line per subject; it is responsible for the first pass over the concepts.

理解层Comprehension layer

可汗学院 · 概念第二遍Khan Academy · the second pass over a concept

第一遍没懂、或想真正吃透时，用可汗英文课二刷 + 做小节 quiz。铁律：先中文懂概念，再上英文——用英文听已懂的东西是最好的英语输入，用英文学没懂的新概念是双重负荷。映射表见各科。When the first pass did not land, or when you want to really master something, use the English-language Khan lessons for a second run plus the section quizzes. Iron rule: understand the concept in Chinese first, then go to English — listening in English to something you already understand is the best English input there is; learning a new concept you have not understood in English is a double load. The mapping tables are given in each subject.

训练层Training layer

河北真题 · 唯一的计分板Hebei past papers · the only scoreboard

一切练习的终点。懂了不算数，能在卷面上复现才算数——封面盖"复现"两个字，就是这个意思。The end point of all practice. Understanding does not count; being able to reproduce it on the paper counts — that is exactly what the two characters stamped on the cover, the seal reading RECALL, mean.

七科一句话牌面（分值见附录 · 第四章）：数学、英语是别人拉开你最多的两科；化学、物理是你止损最快的两科（一门零起点、一门只差一年）；语文只买确定性；道法、历史开卷，考检索不考背诵。The seven subjects in one line each (for the marks each one carries, see Appendix · Chapter IV): Maths and English are the two subjects in which other people open up the biggest gap on you; Chemistry and Physics are the two in which you can stop the losses fastest (one starts from zero, the other is only a year behind); in Chinese you buy nothing but certainty; Ethics & Rule of Law and History are open-book — they test retrieval, not memorisation.

AI 学伴的三种用法（只有这三种）The three ways to use an AI study partner (only these three)

① 提示式讲题：错题拍给 AI，指令固定为"只提示我卡住的那一步，不要给完整答案"。② 即时翻译官：可汗字幕、分级读物里看不懂的句子，截屏问"翻译并解释语法"。③ 口语陪练（可选，见英语章）。底线一条：AI 给的任何东西，合上屏幕自己复现一遍才算你的。① Hint-only tutoring: photograph the question you got wrong and send it to the AI, with a fixed instruction — "only hint at the step where I am stuck, do not give me the full answer". ② Instant translator: for a sentence you cannot follow in the Khan subtitles or in a graded reader, screenshot it and ask "translate this and explain the grammar". ③ Speaking partner (optional, see the English chapter). One bottom line: anything the AI gives you only becomes yours once you close the screen and reproduce it yourself.

第一章Chapter I

测量 → 冲刺 → 复测 · 系统的发动机Measure → Sprint → Re-measure · the engine of the system

不测量的努力是盲跑。整个初三按四周一个冲刺运转，和训练周期完全同构：Effort without measurement is running blind. The whole of Grade 9 runs on one sprint every four weeks, exactly the same shape as a training cycle:

STEP 1测量Measure

用"诊断包"打基线，数字写进记分卡Use the "diagnostic pack" to set a baseline; write the numbers into the scorecard

STEP 2定主题Set the theme

每科只选一个主攻点——记分卡最低项Pick only one point of attack per subject — the lowest line on the scorecard

STEP 3冲刺四周Sprint for four weeks

按各科日程执行，中途不换方向Work through each subject's schedule; do not change direction half-way

STEP 4复测Re-measure

同一套工具再测，对比、复盘、进下一轮Test again with the same set of tools; compare, review, go into the next round

诊断包（首测这周就做）The diagnostic pack (do the first test this week)

科目Subject	测什么 · 怎么测What to test · how to test it	记什么数Which number to record
英语English	① 百词斩词汇量测试；② 一套真题听力；③ 真题阅读 2 篇限时 12 分钟；④ 真题作文 1 篇拍照存档；⑤ 抽 20 个词试读——检查音标是否过关① the Baicizhan vocabulary-size test; ② one past-paper listening set; ③ 2 past-paper reading passages, timed at 12 minutes; ④ 1 past-paper essay, photographed and filed; ⑤ pick 20 words and try reading them aloud — check whether your phonetic symbols are up to standard	词汇量 / 听力 x30 / 阅读正确率 / 音标过不过vocabulary size / listening x30 / reading accuracy / phonetic symbols passed or not
数学Maths	一套八年级下期末真题卷限时（中考整卷含大量未学内容，留到一轮复习后）；丢分按题型归类（计算 / 方程不等式 / 函数 / 几何 / 统计概率）one timed end-of-term past paper from the second half of Grade 8 (a whole zhongkao paper contains a great deal you have not studied yet — leave that until after the first round of revision); sort the marks you lose by question type (computation / equations and inequalities / functions / geometry / statistics and probability)	基础题正确率 + 丢分题型 Top3accuracy on the basic questions + the Top 3 question types where you lose marks
语文Chinese	① 必背古诗文抽 30 句默写；② 课内 + 课外文言各一段；③ 50 分钟限时作文① 30 lines drawn from the compulsory classical poems and prose, written out from memory; ② one passage of classical Chinese from the textbook and one from outside it; ③ a 50-minute timed essay	默写正确率 / 文言得分率 / 作文留档dictation accuracy / score rate on classical Chinese / essay filed for the record
物理Physics	一套初二期末卷（或真题力学题集），限时one Grade 8 end-of-term paper (or a set of past-paper mechanics questions), timed	力学得分率 + 错误题型 Top3score rate in mechanics + the Top 3 question types you get wrong
化学Chemistry	零起点无基线——预习完第 1–2 章做章末自测当首测；开学首次月考为正式基线starting from zero, there is no baseline — after previewing Chapters 1–2, take the end-of-chapter self-test as the first measurement; the first monthly exam after term starts is the official baseline	自测得分率 / 月考班级排位self-test score rate / class ranking in the monthly exam
道法 · 历史Ethics & Rule of Law · History	暑期先用初一初二旧书试一次"报 10 个考点、30 秒内翻到"；开学拿到九年级新书做完索引后正式测over the summer, use the old Grade 7 and Grade 8 books for one run of "name 10 exam points, find each one within 30 seconds"; once term starts, test properly after you have the new Grade 9 books and have finished indexing them	定位 10 中几how many of the 10 you located

记分卡（打印贴墙，手填）The scorecard (print it, stick it on the wall, fill it in by hand)

指标Indicator	首测 __/__First test __/__	冲刺① __/__Sprint ① __/__	冲刺② __/__Sprint ② __/__	冲刺③ __/__Sprint ③ __/__
英语词汇量（估）English vocabulary size (est.)
听力 x/30Listening x/30
真题阅读正确率Past-paper reading accuracy
数学基础题正确率Maths basic-question accuracy
古诗文默写正确率Classical poetry and prose dictation accuracy
物理力学得分率Physics mechanics score rate
化学（自测/月考）Chemistry (self-test / monthly exam)
开卷定位（10 中几）Open-book retrieval (how many of 10)
100 米（手计）100 m (hand-timed)

周日复盘 · 三十分钟三个问题Sunday review · thirty minutes, three questions

① 这周哪一招确实有效（有数字变化的才算）？② 哪里卡住了，卡在方法还是执行？③ 下周唯一的重点是什么？——写在记分卡旁边，一句话。① Which move this week actually worked (it only counts if a number moved)? ② Where did you get stuck, and was it the method or the execution? ③ What is the single priority for next week? — Write it next to the scorecard, in one sentence.

调整规则Adjustment rules 一个指标一轮没动：换方法，不换目标。连续两轮没动：难度回退一级，先把台阶垫回来。指标涨了：加码下一个最低项。永远只跟自己的上一次比。An indicator has not moved for a whole round: change the method, not the goal. It has not moved for two rounds running: step the difficulty back one level and build the stair back up first. The indicator has gone up: put the load on the next-lowest item. Always compare only with your own last time.

第二章Chapter II

英语 · 一门靠复利的科目English · A subject that runs on compound interest

牌面：120 分 = 听力 30 + 笔试 90。河北中考不考口语——这句话决定了所有 App 的排序。英语见效最慢，所以必须今天开始、一天不断。每天约 50 分钟，四条线：The hand you are dealt: 120 marks = listening 30 + written paper 90. The Hebei zhongkao (China's high-school entrance exam) does not test speaking — that one sentence decides the ranking of every app below. English is the slowest subject to show returns, so it has to start today and never miss a day. About 50 minutes a day, four lines:

① 词汇线 · 百词斩（每天约 15 分钟，全走碎片时间）① Vocabulary line · Baicizhan (about 15 minutes a day, entirely in scrap time)

设置："中考"词书（约 1600 词）→ 每日 25 新 + 50 复习 → 打开"拼写"模式。饭后、大课间、拉伸时刷。Setup: the "zhongkao" word list (about 1600 words) → 25 new + 50 review per day → turn on "spelling" mode. Run it after meals, in the long break between classes, while stretching.

防"看图假会"：每周六纸笔默写 20 个本周词，正确率低于 80%，下周新词减半、复习加倍。三个月滚完一轮后可升级墨墨或 Anki。Guarding against "the picture made me think I knew it": every Saturday, write out 20 of the week's words from memory with pen and paper; if accuracy is below 80%, halve next week's new words and double the review. After three months, once one full cycle has rolled through, he can upgrade to Momo or Anki.

② 听力线 · 每日英语听力 App（每天 15 分钟，晚间固定档）② Listening line · the Daily English Listening app (15 minutes a day, a fixed evening slot)

中考听力专辑，真题优先。流程：盲听做题 → 对答案 → 对原文精听标出没听出的词 → 跟读 3 句。三个月足以从"听不懂"到"稳 24+"。Use the zhongkao listening collections, past papers first. The routine: do the questions cold → check the answers → listen closely against the transcript and mark the words you failed to catch → shadow 3 sentences. Three months is enough to go from "I can't follow it" to "a steady 24+".

③ 阅读线 · 分级读物 + 兴趣语料（每天 20 分钟）③ Reading line · graded readers + material he actually cares about (20 minutes a day)

只读"为学习者写的"分级读物，不读原版童书。阶梯：书虫入门级（约 250 词）→ 1 级（约 400 词）→ 2 级（约 700 词，基本盖住中考词表）。选级标准：每页生词 ≤5；读完 2 本升一级，不逐词查——连蒙带猜读完一本，胜过精读半页。Read only graded readers "written for learners"; do not read native-market children's books. The ladder: Bookworm graded readers, Starter level (about 250 words) → Level 1 (about 400 words) → Level 2 (about 700 words, which basically covers the zhongkao word list). The criterion for choosing a level: ≤5 unknown words per page; move up one level after finishing 2 books, and don't look up every word — guessing your way through a whole book beats intensive-reading half a page.

入门级都费劲怎么办：不是换更低幼的书，是先补地基——2～4 周词汇冲刺 + 音标修理包 + "听读同步"（边听音频边看极短文本），再重新进场。神奇树屋别扔：挂成寒假里程碑——书虫 2 级读着舒服后回去从第 1 册开始，那时它是奖励，不是折磨。Dr. Seuss 一类整体跳过：押韵自造词是给母语小孩练发音解码的，不是给学词汇的人的。What if even the Starter level is a struggle: the answer is not to switch to a more babyish book, it is to repair the foundation first — a 2–4 week vocabulary sprint + the phonetics repair kit + "listening and reading in sync" (audio playing while he follows a very short text), and then step back in. Don't throw out Magic Tree House: hang it up as a winter-holiday milestone — once Bookworm Level 2 reads comfortably, go back and start from volume 1; by then it is a reward, not a torture. Skip anything like Dr. Seuss entirely: rhyming invented words exist to train native-speaker children in sound decoding, not for someone building vocabulary.

兴趣彩蛋照旧：每周 2 次 ×10 分钟田径英文视频（百米技术分析、博尔特纪录片），开英文字幕——内容你门儿清，注意力全在语言上。The interest bonus stays as before: 2 sessions a week ×10 minutes of English-language track-and-field video (100 m technique breakdowns, Bolt documentaries), with English subtitles on — you know the content inside out, so all of the attention goes onto the language.

④ 语法写作线 · 不单独啃语法书④ Grammar and writing line · no gnawing through a grammar book on its own

语法在真题里学：卡住的句子截屏问 AI"翻译 + 讲结构"。作文备 3 个万能框架反复套写，每两周 1 篇 + 重写 1 遍。那些一百多小时的语法大合集、上万词的单词马拉松，一律暂缓——体量和你的战场不匹配（判定逻辑见第八章）。Learn grammar inside past papers: screenshot the sentence you are stuck on and ask an AI to "translate it + explain the structure". For writing, prepare 3 all-purpose frameworks and write into them over and over, 1 piece every two weeks + 1 rewrite. Those hundred-hour-plus grammar mega-collections and ten-thousand-word vocabulary marathons are all on hold — their scale does not match your battlefield (the reasoning behind the call is in Chapter VIII).

音标修理包（按需触发）：诊断第 ⑤ 项如果发现"见词不能读、听词不能拼"，先花两周、每天 10 分钟，用李咏梅音标课（B 站约 5 小时，金榜见第八章）把地基修了——音标不过关，词汇线和听力线都在漏水。已过关则直接跳过。Phonetics repair kit (triggered only when needed): if item ⑤ of the diagnostic turns up "sees a word but can't read it, hears a word but can't spell it", then first spend two weeks, 10 minutes a day, on Li Yongmei's phonetic-symbol course (about 5 hours on B 站, the honour roll is in Chapter VIII) and repair the foundation — if the phonetic symbols aren't up to standard, both the vocabulary line and the listening line are leaking. If he already passes, skip it outright.

口语类 App 的裁决The verdict on speaking apps

Speak：产品不错，但河北中考没有口语科目，对这一年的 120 分几乎零贡献。裁决：可选动力件——他爱说、预算允许，每天 10 分钟当兴趣引擎；免费替代：豆包语音、有道 Hi Echo。多邻国：密度低、不对齐，裁决：可选保底锚——5–10 分钟连胜当"再累也没断"的底线，不许占四条线的时间。Speak: a decent product, but the Hebei zhongkao has no speaking paper, so it contributes almost zero to this year's 120 marks. Verdict: an optional motivation part — if he likes talking and the budget allows, 10 minutes a day as an interest engine; free substitutes: Doubao voice, Youdao Hi Echo. Duolingo: low density, not aligned. Verdict: an optional floor anchor — a 5–10 minute streak as the "however tired, I didn't break the chain" bottom line; it is not allowed to eat into the time of the four lines.

阶段目标Stage targets

每轮冲刺盯最低项：词汇量 +300～400 / 听力 +3～4 / 阅读正确率 +10 个百分点。到寒假：核心词一轮、听力稳 24+、阅读 70%。Each sprint watches whichever item is lowest: vocabulary +300–400 / listening +3–4 / reading accuracy +10 percentage points. By the winter holiday: one pass of the core words, listening steady at 24+, reading 70%.

第三章Chapter III

数学 · 只捡地上的分，捡完为止Maths · Pick up only the marks lying on the ground, and pick up every one of them

牌面：120 分，同龄人分差最大的科目——也就是你失分池最深的地方。总纲一句话：中考数学约七成是基础与中档题，把"你应该会"的每一分做对，压轴最后两问考场直接跳过。这不是认怂，是资源分配：落后的人捡基础分是百米，抢压轴分是马拉松。The hand you are dealt: 120 marks, and the subject with the widest score gap among his peers — which is to say, the place where your pool of lost marks is deepest. The whole doctrine in one sentence: about seventy percent of zhongkao maths is basic and mid-level questions, so get every mark you "ought to be able to do" right, and skip the last two parts of the final hard question outright in the exam room. This is not chickening out, it is resource allocation: for someone who is behind, picking up the basic marks is a 100 m sprint, going after the final hard question's marks is a marathon.

每天 30 分钟计算，雷打不动30 minutes of computation every day, come thunder or lightning

有理数与实数运算 → 整式分式 → 一元一次 / 二次方程 → 不等式，逐块过，正确率稳定 90% 以上才前进。"会而不对"是落后学生最大的隐形失血点，先把这些分全部收回来。Operations with rational and real numbers → polynomials and algebraic fractions → linear / quadratic equations in one unknown → inequalities: go through them block by block, and only move forward when accuracy holds steady above 90%. "Knew how to do it and still got it wrong" is the biggest hidden bleeding point for a student who is behind; take all of those marks back first.

专题清剿顺序（寒假前）The order of the topic sweep (before the winter holiday)

①计算过关（上面那条，贯穿始终）Computation up to standard (the line above; it runs through everything)

②方程与不等式应用Applications of equations and inequalities

③一次函数、反比例函数基础（图像、性质、简单应用）The basics of linear functions and inverse-proportion functions (graphs, properties, simple applications)

④几何基础模型：三角形全等 / 相似的判定与基本图形、圆的基本性质Basic geometry models: the criteria for congruent / similar triangles and their standard figures, and the basic properties of circles

⑤统计与概率（规则题，最好拿的整块分）Statistics and probability (rule-following questions, the easiest whole block of marks to take)

⑥二次函数基础段：图像、顶点式、与方程的关系——不碰动点压轴Quadratic functions, the basic segment: graphs, vertex form, the relationship with equations — do not touch moving-point final questions

主线分工（合集详情见第八章金榜）How the main lines divide up (details of each course collection are in the honour roll in Chapter VIII)

初三新课跟一点老师《初三数学 180 讲》（概念课 + 习题课成对，结构最适合打底）；专题清剿用数学微课帮《初中数学专题复习》按需点播；一数《中考数学复习全集》挑中档专题跳着用。特别裁决：一数的"压轴技巧 / 重难点"合集，现阶段是禁区——不是不好，是不对症，那是给冲 110+ 的人准备的弹药。For the new Year-9 lessons, follow 一点老师《初三数学 180 讲》 (Teacher Yidian, "180 Lectures on Year-9 Maths") (concept lessons paired with problem lessons — the structure best suited to laying a foundation); for the topic sweep, use 数学微课帮《初中数学专题复习》 ("Junior-High Maths Topic Revision") on demand; use 一数《中考数学复习全集》 ("The Complete Zhongkao Maths Revision Set") selectively, picking out the mid-level topics. A special ruling: 一数's "final-question techniques / key difficulties" collections are a forbidden zone at this stage — not because they are bad, but because they don't fit the illness; that is ammunition prepared for people going for 110+.

可汗侧注：数学是可汗最接近"能当主线"的科目（Algebra basics、Basic geometry 二刷极好用），但训练层仍然只认河北真题。Khan Academy side note: maths is the subject where Khan Academy comes closest to "being usable as a main line" (Algebra basics and Basic geometry are excellent for a second pass), but the training layer still recognises only Hebei past papers.

真题怎么分级用（数学示范，各科同理）：暑假——诊断和练习都用八年级下期末真题卷 + 基础题分册里已学的专题，中考整卷 ❌（三四成内容还没学，只会污染信号、白挨打）；开学到寒假——同步练习跟新课，中考真题按专题切片用，只取基础中档；寒假一轮复习起——系统复习书过考点，整卷开始"选做"（压轴最后两问直接跳过、不计分）；明年 3 月起——近 5 年河北真题 + 石家庄各区一模二模，每周一套限时。年份口径：2025 年起河北是新卷制，数学卷型相对稳定，以近 5 年为主，更老的卷子当题库、不当模考。How to grade the use of past papers (demonstrated on maths; the same applies to every subject): summer holiday — for both diagnosis and practice use real Year-8 second-semester final papers + the topics already covered in the basic-questions booklet; full zhongkao papers ❌ (thirty to forty percent of the content has not been taught yet, so they only pollute the signal and get you beaten up for nothing); from the start of term to the winter holiday — keep synchronous practice alongside the new lessons, and use zhongkao past papers as topic slices, taking only the basic and mid-level items; from the first revision round in the winter holiday — go through the exam points with a systematic revision book, and start doing whole papers "selectively" (skip the last two parts of the final hard question outright, and don't count them); from March next year — Hebei past papers from the last 5 years + the first and second mock exams of each district of Shijiazhuang, one timed paper a week. On which years count: from 2025 Hebei has been on a new paper system, and the maths paper type is relatively stable, so work mainly from the last 5 years and treat older papers as a question bank, not as mock exams.
纸质三件套：① 万唯《中考基础题》（暑假就开干，挑已学专题）→ ② 开学同步：《5 年中考 3 年模拟》初三同步或校发练习册 → ③ 寒假起：万唯《试题研究》+ 近 5 年河北真题汇编。认准最新年份、河北适用版。模拟卷不用买——学校会发，往年区统考卷（含现在要的八下期末卷）找老师要，免费且最对口。The paper three-piece set: ① 万唯《中考基础题》 (Wanwei, "Zhongkao Basic Questions", a mainstream Chinese exam-prep series — start it in the summer holiday, picking topics already covered) → ② in sync from the start of term: 《5 年中考 3 年模拟》 (a mainstream Chinese exam-prep series), the Year-9 sync edition, or the workbook the school hands out → ③ from the winter holiday: 万唯《试题研究》 (Wanwei, "Exam Question Research") + a compilation of Hebei past papers from the last 5 years. Insist on the latest year, Hebei-applicable edition. No need to buy mock papers — the school will hand them out, and for past district-wide exam papers (including the Year-8 second-semester final paper you want right now), ask a teacher: free, and the best fit of all.

节奏与目标Rhythm and targets

每日计算 30 分钟 + 隔日一个专题小节（视频 15 分钟 + 做题 15 分钟），错题三日后重做。阶段目标：冲刺①基础题正确率 70% → 85%；寒假前专题清单过半；每次模考做到"会做的分一分不丢"。30 minutes of computation daily + one topic section every other day (15 minutes of video + 15 minutes of problems), with wrong questions redone three days later. Stage targets: in sprint ①, accuracy on basic questions 70% → 85%; more than half of the topic list cleared before the winter holiday; and in every mock exam, "not one mark lost on what you can do".

第四章Chapter IV

物理 · 暑假补力学，开学打电学Physics · Patch up mechanics over the summer, then go at electricity once term starts

先纠正一个危险的误读First, correct one dangerous misreading "去掉初二"说的是升学时间线，不是考试范围——中考物理考初二 + 初三全部内容，力学（初二）恰恰是分值大头。暑假物理只有一件事：把力学主干补成实心的。声、光、热这些背诵型低权重章节，开学后碎片时间过记忆点即可。"Skipping Grade 8" refers to the promotion timeline, not the exam scope—the zhongkao (China's high-school entrance exam) physics paper covers all of Grade 8 plus Grade 9, and mechanics (Grade 8) is exactly where the bulk of the marks sits. Over the summer, physics has one job only: rebuild the mechanics trunk into something solid. Sound, light and heat—the memorisation-type, low-weight chapters—can have their memory points run through in scraps of time after term starts.

暑期五周 · 力学主干（主线：于总CEO《八年级（下）物理》合集，章节一一对应）Five summer weeks · the mechanics trunk (main line: the 于总CEO《八年级（下）物理》 playlist — Grade 8 Vol. 2 Physics — chapter for chapter)

第 1 周Week 1质量与密度（在八上合集对应小节）→ 力的基础：三要素、重力、弹力、示意图Mass and density (the matching sections in the Grade 8 Vol. 1 playlist) → the basics of force: the three elements of a force, gravity, elastic force, force diagrams

第 2 周Week 2运动和力：牛顿第一定律、二力平衡、摩擦力 / 受力分析Motion and force: Newton's first law, equilibrium of two forces, friction / force analysis

第 3 周Week 3压强：固体 → 液体 → 大气压Pressure: solids → liquids → atmospheric pressure

第 4 周Week 4浮力：阿基米德原理、浮沉条件（中考大题常客）Buoyancy: Archimedes' principle, the conditions for floating and sinking (a regular in zhongkao long-answer questions)

第 5 周Week 5功、功率、机械能 + 杠杆滑轮速览 → 周末力学混合卷复测Work, power, mechanical energy + a quick pass over levers and pulleys → a mixed mechanics paper at the weekend as a re-test

每天 40–50 分钟固定流程：主线视频对应小节 10–15 分钟 → 跟做例题 2–3 道 → 独立做基础题 8–10 道 → 错题入本。每周六一张 30 分钟混合小卷（新旧章节掺着考）。Fixed 40–50 minute daily routine: 10–15 minutes on the matching section of the main-line video → work through 2–3 worked examples alongside it → do 8–10 basic problems on your own → wrong answers into the error book. Every Saturday, one 30-minute mixed mini-paper (new and old chapters tested together).

开学后 · 电学就是主战场After term starts · electricity is the main battlefield

主线换成《九年级物理》合集【1】【2】跟章走：电流和电路 → 电压电阻 → 欧姆定律 → 电功率（中考物理的心脏）→ 生活用电 → 电与磁。当周内容当周清；每周留 50 分钟做电学实验专项——伏安法测电阻、测小灯泡电功率的连线、表格、误差分析是必考套路；电路图 ↔ 实物图互画每周几张。那些"13 分钟极速复习""2 小时搞定中考物理"的浓缩视频，是考前串场用的目录，不是学习——留到一轮复习末期再看。Switch the main line to the 《九年级物理》 playlists 【1】【2】 — Grade 9 Physics — and follow it chapter by chapter: current and circuits → voltage and resistance → Ohm's law → electric power (the heart of zhongkao physics) → household electricity → electricity and magnetism. Clear each week's material within that week; reserve 50 minutes a week for a dedicated electricity-experiment block—measuring resistance by the voltmeter-ammeter method, and the wiring, tables and error analysis for measuring the power of a small bulb, are guaranteed exam routines; draw a few circuit-diagram ↔ real-object-diagram conversions each week. Those condensed videos, the "13-minute lightning revision" and "crack zhongkao physics in 2 hours" ones, are a table of contents for stringing things together before the exam, not learning—leave them until the tail end of the first revision round.

可汗学院映射表 · 物理Khan Academy mapping table · Physics

用法统一：中文主线懂概念 → 可汗英文二刷 + 小节 quiz。目录会变，认不准就用关键词站内搜。Same method throughout: get the concept from the Chinese main line → a second pass in English on Khan + the section quiz. The catalogue changes; when you cannot pin it down, search the site by keyword.

中考章节Zhongkao chapter	可汗课程 / 搜索词Khan course / search term	价值Value
力与运动、牛顿第一定律Force and motion, Newton's first law	Newton's laws, balanced forces	二刷用For the second pass
压强、浮力Pressure, buoyancy	pressure, buoyancy, Archimedes' principle	浮力直觉讲得极好Explains the intuition behind buoyancy superbly
功、能、简单机械Work, energy, simple machines	work, energy, mechanical advantage, levers	补直觉Fills in the intuition
串并联电路、欧姆定律Series and parallel circuits, Ohm's law	circuits, series and parallel, Ohm's law	全站最强板块之一，强推二刷 + 刷题One of the strongest sections on the whole site; strongly recommended for a second pass + problem drilling
电功率 / 电与磁Electric power / electricity and magnetism	electric power / electromagnets	二刷 / 看懂现象即可Second pass / understanding the phenomena is enough

3Blue1Brown：甜点，不是武器——它讲高等数学之美，与中考零重叠。B 站有官方双语号，周末 ≤15 分钟，负责点燃，不负责提分。3Blue1Brown: dessert, not a weapon—it is about the beauty of higher mathematics and has zero overlap with the zhongkao. There is an official bilingual account on B 站; ≤15 minutes at the weekend, its job is to light a fire, not to raise your score.

第五章Chapter V

化学 · 全班同一起跑线，抢跑就是身位Chemistry · the whole class is on the same start line, and jumping the gun buys you a body length

初三才开课，你唯一没落下的主科——所有人从零开始，而你有五周可以抢跑。量小、套路清晰、背诵占比高。目标钉死：第一次月考，班级前三分之一。It only starts in Grade 9, the one major subject you have not fallen behind in—everyone starts from zero, and you have five weeks in which to jump the gun. Small in volume, clear in its routines, heavy on memorisation. Nail the target down: first monthly exam, top third of the class.

三遍用法（每个单元都走这三步）The three-pass method (every unit goes through these three steps)

第一遍Pass 1快扫建框架：乐乐课堂九年级上册合集——动画短小，每单元先花 10–20 分钟看个轮廓Fast sweep to build the frame: the 乐乐课堂 Grade 9 Vol. 1 playlist—the animations are short; spend 10–20 minutes per unit first just to get the outline

第二遍Pass 2跟章精学："化学简单"《中考化学一轮复习① 零基础速通》或张老师系统课，配教材逐节走Intensive study, chapter by chapter: "化学简单"《中考化学一轮复习① 零基础速通》 (Zhongkao Chemistry First-Round Revision ① Zero-Base Fast Track) or 张老师's systematic course, worked through section by section alongside the textbook

第三遍Pass 3落地：教材 + 5–10 道基础题 + 新卡入 Anki；单元考前用清越姐姐考点精讲查漏Landing it: textbook + 5–10 basic problems + new cards into Anki; before a unit test, hunt for gaps with 清越姐姐's exam-point walkthroughs

暑期预习 · 每天 30–40 分钟Summer pre-study · 30–40 minutes a day

第 1 周Week 1第一单元走进化学世界：仪器、基本操作、物理 vs 化学变化Unit 1, Stepping into the World of Chemistry: apparatus, basic operations, physical vs chemical change

第 2 周Week 2第二单元空气 · 氧气：开始积累"实验现象标准话术"Unit 2, Air · Oxygen: start banking the "standard phrasing for experimental phenomena"

第 3 周Week 3第三单元物质构成的奥秘：分子、原子、离子、元素Unit 3, The Secrets of How Matter Is Made Up: molecules, atoms, ions, elements

第 4 周Week 4第四单元自然界的水 + 化学式与化合价（本假期重心，口诀滚瓜烂熟）Unit 4, Water in Nature + chemical formulae and valency (the centre of gravity of this holiday—drill the mnemonic rhymes until they are automatic)

第 5 周Week 5质量守恒预热 + 前四章自测（记入记分卡）Warm-up on conservation of mass + a self-test on the first four chapters (recorded on the scorecard)

三大背诵包 · Anki，每天 10 分钟The three memorisation packs · Anki, 10 minutes a day

① 元素符号（前 20 号 + 常见离子）；② 化合价口诀；③ 常见化学方程式——开学后学一条加一张卡，连反应条件、气体沉淀符号一起背，错一个箭头就丢一分。① Element symbols (the first 20 + the common ions); ② the valency mnemonics; ③ common chemical equations—after term starts, add one card for every equation you learn, memorising the reaction conditions and the gas and precipitate arrows along with it; one wrong arrow and you drop a mark.

开学后 · "当天清"节奏After term starts · the "clear it the same day" rhythm

当天内容当晚 15–20 分钟清掉。实验现象必须背标准话术——"剧烈燃烧、火星四射、生成黑色固体"这类给分句式，自己的话不给分。这正是"中文训练层不可替代"的铁证。可汗侧注：atoms and molecules, chemical reactions, conservation of mass（Middle school chemistry）二刷用；方程式计算到下学期只取 stoichiometry 最前几节。Clear the day's material the same evening in 15–20 minutes. Experimental phenomena must be memorised in the standard phrasing—mark-scoring sentence patterns of the "burns fiercely, sparks fly in all directions, a black solid is formed" kind; your own words score nothing. This is precisely the hard evidence that "the Chinese-language training layer cannot be replaced". Khan side note: atoms and molecules, chemical reactions, conservation of mass (Middle school chemistry) for the second pass; for equation calculations next semester, take only the first few sections of stoichiometry.

阶段目标Stage targets

暑期末：前四章自测 ≥80%、化合价无卡顿；首次月考：班级前 1/3；寒假前：方程式卡组 ≥60 条、随机抽 10 条全对。End of summer: ≥80% on the self-test of the first four chapters, valency with no hesitation; first monthly exam: top 1/3 of the class; before the winter holiday: an equation deck of ≥60 cards, with 10 drawn at random all correct.

第六章Chapter VI

语文 · 只买确定性Chinese · buy certainty and nothing else

分差最小、见效最慢，给它每天 25–30 分钟的固定时间盒，绝不许它侵占理化英的时间。策略一个词：确定性。The smallest spread in marks, the slowest to show returns—give it a fixed 25–30 minute time box each day, and never let it encroach on physics, chemistry or English time. The strategy in one word: certainty.

① 默写 · 批次化清零（每天 10 分钟）① Writing from memory · clearing it out in batches (10 minutes a day)

必背古诗文（以学校篇目为准）每周清 10 篇：遮盖 → 默写 → 核对，错字入"错字清单"。寒假前全清，之后每周 10 句抽测维护。全卷回报最确定的分。The compulsory classical poems and prose (go by your school's list)—clear 10 pieces a week: cover → write from memory → check against the text, and wrong characters go onto the "wrong-character list". Clear the lot before the winter holiday, then maintain it with a 10-line spot test each week. The most certain marks on the entire paper.

② 文言文 · 每天一小段（约 8 分钟）② Classical Chinese · one short passage a day (about 8 minutes)

课内精熟为本，课外靠实词迁移。150 常用实词入 Anki，每天新加 5 张；每天一小段，只求"翻译大意 + 圈出认识的实词"。Thorough mastery of the in-class texts is the base; unseen texts are handled by transferring your content-word knowledge. Put the 150 common content words into Anki, adding 5 new cards a day; one short passage a day, asking only for "translate the gist + circle the content words you recognise".

③ 现代文阅读 · 答案逆向工程（每周 2 篇真题）③ Modern-prose reading · reverse-engineering the answers (2 past-paper texts a week)

做完立刻把参考答案拆成给分点，反推"这类题的标准答法"，沉淀成答题模板卡（作用题、赏析题、概括题各一张）。读懂不值分，按点作答才值分。The moment you finish, break the model answer down into mark points, work backwards to "the standard way to answer this type of question", and settle it into answer-template cards (one each for function questions, appreciation questions and summary questions). Understanding the text is worth no marks; answering point by point is what is worth marks.

④ 作文 · 素材卡 + 一个结构（每两周 1 篇 + 重写 1 遍）④ Composition · material cards + one structure (1 piece every two weeks + 1 rewrite)

素材库就是跑道：凌晨的操场、0.1 秒的差距、输掉的决赛、1000 米最后一圈的喘。4 张素材卡 + 一个稳定结构（场景开头 → 波折 → 细节放大 → 一句升华），限时写完必重写。另备 3 个万能开头结尾。Your material bank is the running track: the field before dawn, a gap of 0.1 seconds, the final you lost, the gasping on the last lap of the 1000 metres. 4 material cards + one stable structure (open with a scene → a setback → zoom in on a detail → one line that lifts it), and once you have written it against the clock you must rewrite it. Keep 3 all-purpose openings and endings in reserve as well.

为什么语文没有"主线合集"：你那份清单里，语文全是"满分模板 / 骚话公式 / 把游戏台词写进作文"式的快餐——最多把其中靠谱的答题模板抄成卡片，训练层仍然是真题精练 + 作文重写。这一科的存在本身就是一课：不是每门课都该找网课，有的课的主线在纸和笔上。Why Chinese has no "main-line playlist": on that list of yours, Chinese is nothing but fast food of the "full-mark templates / slick-phrase formulas / put game dialogue into your essay" kind—at most, copy the answer templates among them that are actually sound onto cards; the training layer is still intensive past-paper work + rewriting compositions. The very existence of this subject is a lesson in itself: not every subject deserves an online course; for some, the main line runs on paper, with a pen.

第七章Chapter VII

道法与历史 · 开卷考的是手速和句式Ethics & Rule of Law and History · The open-book papers test hand speed and sentence patterns

两科各 60 分、全开卷、可以带教材——所以它们不考记忆，考两样东西：检索速度和答题句式。每周总投入 1 小时封顶，是全卷投入产出比最高、也最不值得堆时间的两门。三件事做完就赢：60 marks each, fully open-book, textbooks allowed—so they do not test memory, they test two things: retrieval speed and answer sentence patterns. Cap the total at 1 hour a week; these are the two subjects with the highest return on investment in the whole paper, and also the two least worth piling time onto. Finish three things and you have won:

① 索引工程（开学第一周做完）① Index engineering (finish it in the first week of term)

拿到九年级新书当天：目录复印贴在封二 → 每单元贴彩色标签 → 高频考点页折角标记。暑假先拿初一初二的旧书各练一册手感——索引是做出来的，不是想出来的。The day you get the new Grade 9 books: photocopy the table of contents and paste it inside the front cover → stick a colour tab on every unit → dog-ear the pages with high-frequency exam points. Over the summer, get the feel first by practising on one old book each from Grade 7 and Grade 8—an index is built, not imagined.

② 定位训练（每周一次，5 分钟）② Locating drills (once a week, 5 minutes)

让家人随机报 10 个考点，30 秒内翻到算命中，"10 中几"记进记分卡。这就是这两科的"配速训练"。Have a family member call out 10 exam points at random; turning to it within 30 seconds counts as a hit, and "how many out of 10" goes on the scorecard. This is the "pace training" for these two subjects.

③ 句式库（20 条，做成卡片）③ Sentence-pattern bank (20 of them, made into cards)

答题句式 ≈ 化学的标准话术：道法材料题走"是什么 → 为什么 → 怎么做"三段式；历史影响类答"积极 + 局限"、原因类分"根本 / 直接"。开卷考场上，书负责事实，你负责句式。Answer sentence patterns ≈ the standard phrasing of Chemistry: for Ethics & Rule of Law source-material questions use the three-part form "what it is → why → what to do"; for History, impact questions are answered as "positive + limitations", cause questions are split into "root cause / direct cause". In an open-book exam room the book handles the facts, you handle the sentence patterns.

时政：道法含时事，每周 10 分钟扫一眼大事即可，考前统一突击。B 站用法：需要时间轴或框架图时按"部编版九年级历史时间轴"精确检索，把短视频当框架图的来源，不追更、不闲逛。Current affairs: Ethics & Rule of Law includes current events; 10 minutes a week skimming the big stories is enough, with one concentrated push before the exam. How to use Bilibili: when you need a timeline or a framework diagram, run an exact search for "Bubian edition, Grade 9 History, timeline", treat short videos as a source of framework diagrams, do not follow updates, do not browse around.

第八章Chapter VIII

怎么搜 · 给自己找料的能力How to search · The ability to find your own material

会搜索的人，等于终身自带老师。B 站上既有全网最好的免费课，也有全网最响的噪音——下面这套方法，用你哥搜来的这份清单当现场教材。Someone who can search carries a teacher with him for life. Bilibili holds both the best free courses on the whole internet and the loudest noise on the whole internet—the method below uses the list your brother dug up as its live teaching material.

三步法The three-step method

① 造检索式① Build the search string公式 = 年级/版本 + 章节或考点 + 形态词。形态词决定你要什么：合集（找主线）、真题/题型（找训练）、实验（看演示）、时间轴/导图（要整理）。例："九年级物理人教版欧姆定律合集"、"河北中考数学一次函数真题"、"部编版九年级历史时间轴"。Formula = grade/edition + chapter or exam point + form word. The form word decides what you get: collection (finding the backbone), past papers/question types (finding drills), experiment (watching the demo), timeline/mind map (wanting it organised). Examples: "Grade 9 Physics, PEP edition, Ohm's law, collection", "Hebei zhongkao (China's high-school entrance exam), Maths, linear functions, past papers", "Bubian edition, Grade 9 History, timeline".

② 五条硬指标② Five hard criteria合集优先于单集；版本对齐（标"人教版 / 部编版"）；体量匹配（一门主科的系统课是几十小时，"X 分钟搞定"只能是目录或广告）；赞播比（点赞÷播放，好合集通常 ≥1%，低于 0.5% 要警惕）；还在更新、评论区有配套讲义。Collections come before single episodes; the edition matches (labelled "PEP edition / Bubian edition"); the bulk matches (a systematic course for a major subject runs to dozens of hours, so "sorted in X minutes" can only be a table of contents or an advert); the like-to-view ratio (likes ÷ views; a good collection is usually ≥1%, below 0.5% deserves suspicion); still being updated, with matching handouts in the comments.

③ 十分钟试用③ A ten-minute trial随机点开一节，问三个问题：讲了为什么吗？有例题带做吗？关掉视频我能复述吗？三问过两问，才有资格进主线。Open one episode at random and ask three questions: does it explain why? does it work examples through with you? once the video is off, can I retell it? Only when two of the three questions pass does it qualify for the backbone.

赞播比 · 一个数字看穿一条视频Like-to-view ratio · One number sees straight through a video 你清单里的现场对照：于总CEO 八下物理合集 1865.9 万播放、138.7 万赞，比例约 7%——真课；一点老师《初三数学 180 讲》约 6%——真课。而"初中别当乖学生，躺赢三年"779.8 万播放、30 个赞，比例 0.0004%——纯流量饵。播放量证明的是标题起得好，赞播比才证明内容值不值。The live comparison from your own list: Yu Zong CEO's Grade 8 vol. 2 Physics collection has 18.659 million views and 1.387 million likes, a ratio of about 7%—a real course; Teacher Yidian's "180 Lectures on Grade 9 Maths" is about 6%—a real course. Whereas "Don't be a good student in junior high, coast to victory for three years" has 7.798 million views and 30 likes, a ratio of 0.0004%—pure clickbait. View count proves the title was well written, only the like-to-view ratio proves whether the content is worth anything.

金榜 · 从你的清单里筛出的主线（已按科目就位）Honour roll · The backbone filtered out of your list (already slotted in by subject)

科目Subject	合集Collection	角色Role	入选理由Why it made the list
物理Physics	于总CEO《八上 / 八下 / 九年级【1】【2】》（人教版）	主线Backbone	章节全、体量实（合计两百多小时）、赞播比约 7%；八下合集与本册暑期五周表逐条对应Complete chapters, solid bulk (over two hundred hours in total), like-to-view ratio about 7%; the Grade 8 vol. 2 collection matches the five-week summer table in this handbook line by line
数学Maths	一点老师《初三数学 180 讲》	新课主线New-material backbone	概念课 + 习题课成对，最适合打底Concept lessons paired with problem lessons—best for laying the base
数学Maths	数学微课帮《初中数学专题复习》	专题清剿Topic mop-up	按题型点播，配合第三章清剿顺序Play on demand by question type, following the mop-up order in Chapter III
数学Maths	一数《中考数学复习全集》	选用Optional	讲得好但整体偏难——中档专题跳着用；其压轴/重难点合集现阶段禁区Well taught but hard overall—dip into the mid-level topics only; its final-question / key-and-difficult-point collections are off limits at this stage
化学Chemistry	乐乐课堂《九年级上册》	第一遍快扫First pass, fast skim	动画短小（全集约 100 分钟），建框架正好Short animations (about 100 minutes for the whole set), just right for building the framework
化学Chemistry	化学简单《一轮复习① 零基础速通》/ 张老师系统课	第二遍精学Second pass, close study	零基础友好、体系完整Friendly to absolute beginners, complete as a system
化学Chemistry	清越姐姐《九上考点精讲》	单元查漏Unit gap-check	考点颗粒度合适，考前用The exam points are at the right granularity; use it before the exam
英语English	李咏梅《音标》（约 5 小时）	修理包Repair kit	只治"见词不能读"，两周用完即走It cures only "sees the word but cannot read it aloud"; two weeks, then leave
物理复习Physics revision	小徐老师《极速复习》/ 东吴学长《2 小时中考物理》	考前串场Pre-exam link-up	是目录不是课——留到一轮复习末期It is a table of contents, not a course—save it for the end of the first revision round

黑名单 · 同一份清单里的噪音（附淘汰理由）Blacklist · The noise inside that same list (with reasons for elimination)

条目Item		淘汰理由Reason for elimination
"别当乖学生躺赢三年" / "6 条潜规则""Don't be a good student, coast to victory for three years" / "6 unwritten rules"	流量饵Traffic bait	贩卖捷径，零信息量；30 个赞已经说明一切Selling shortcuts, zero information; 30 likes already say it all
"葬送考试的考前禁忌""The pre-exam taboos that bury your exam"	焦虑饵Anxiety bait	看完只多一份紧张，少零个知识点Watching it adds one dose of nerves and removes zero knowledge points
"X 分钟搞定 / 秒杀初中物理""Sorted in X minutes / junior-high Physics in one shot"	体量错配Bulk mismatch	87 小时的学科压进 2 小时，只剩目录An 87-hour subject squeezed into 2 hours leaves nothing but a table of contents
"1 天搞定 6000 单词""6000 words sorted in 1 day"	赛道错配Wrong track	中考只要 1600 词——别人的马拉松不是你的赛程The zhongkao asks for only 1600 words—someone else's marathon is not your race
"游戏台词 / 动漫句子写进作文""Put game lines / anime sentences into your essays"	快餐素材Fast-food material	阅卷老师见过一万遍；你的跑道素材比这高一个段位The markers have seen it ten thousand times; your material from the track is a tier above this
猫 meme / 整活类Cat memes / stunt clips	分区管理Zoning	无罪，但属于娱乐时段——学习时段不见它Not guilty, but it belongs to entertainment hours—it does not appear in study hours

算法纪律 · 比会搜更重要的是会退出Algorithm discipline · Knowing how to leave matters more than knowing how to search 学习时段只进收藏夹和合集页，不进首页推荐流：搜到 → 收藏 → 退出，全程不超过五分钟。推荐流的工作是留住你，你的工作是用完就走——这一条本身，就是最实战的元学习。In study hours you enter only your favourites folder and collection pages, never the home-page recommendation feed: search → save → leave, five minutes for the whole thing at most. The feed's job is to keep you, your job is to use it and go—this rule by itself is the most practical piece of meta-learning there is.

第九章Chapter 9

怎么定计划 · 这本手册就是范本How to Make a Plan · This Handbook Is the Worked Example

这本手册不是让你照抄的，是让你拆的——它自己就是"五步计划法"做出来的成品。学会这五步，你以后给任何目标定计划都是同一套动作：This handbook is not for you to copy, it is for you to take apart — it is itself a finished product of the "five-step planning method." Learn these five steps and, from now on, planning for any goal at all is the same set of moves:

第一步Step 1盘家底：先测量，拿到数字（→ 第一章诊断包）。没有数字的计划只是愿望。Take stock of what you have: measure first, get numbers (→ the diagnostic pack in Chapter 1). A plan without numbers is only a wish.

第二步Step 2定分层：哪里失分最多、哪里止损最快，分出 S / A / B——S 级不超过两个（→ 第零章牌面）。Set the tiers: where you lose the most marks, where you can stop the bleeding fastest — sort them into S / A / B, with no more than two at S level (→ the hand you are holding, Chapter 0).

第三步Step 3选主线：每科只认一条主线，用第八章的搜法自己找、自己筛（→ 各科章的主线分工）。Pick the main line: one main line per subject and one only, found and filtered by yourself with the search method in Chapter 8 (→ the main-line assignments in each subject chapter).

第四步Step 4排节奏：把主线钉进每天的固定时段——固定时段比意志力可靠；计划只排七成满（→ 第十二章日模板）。Set the rhythm: nail the main line into a fixed slot every day — a fixed slot is more reliable than willpower; fill the plan only seventy percent full (→ the daily template in Chapter 12).

第五步Step 5设闭环：定复测日、贴记分卡、周日复盘三问（→ 第一章调整规则）。四周一复测，让数字替你做决定。Close the loop: set the retest date, put up the scorecard, three review questions on Sunday (→ the adjustment rules in Chapter 1). Retest every four weeks, and let the numbers make the decisions for you.

空白模板 · 下一个计划自己写Blank Template · Write the Next Plan Yourself

我的目标：My goal: 　复测日：Retest date:
现状数字（测出来的，不是感觉的）：Current numbers (measured, not felt):
S 级主攻（≤2 个）：S-tier main push (≤2): 　每科一条主线：One main line per subject:
每日固定时段：Fixed daily slot:
记分卡贴在：Scorecard goes up on:

三条军规：计划排七成满；每轮冲刺只改一处；数字不说谎——没有复测的计划只是愿望。这五步对任何目标通用，包括把 100 米跑进 11.5。一年之后你带得走的，不是这本手册，而是能给自己写出下一本的手。Three iron rules: fill the plan seventy percent; change only one thing per sprint; numbers do not lie — a plan with no retest is only a wish. These five steps work for any goal at all, including getting the 100 m under 11.5. What you carry away a year from now is not this handbook, but a hand that can write you the next one.

第十章Chapter 10

工具箱总评 · 一张表定生死The Toolbox Verdict · One Table Decides Life and Death

工具Tool	判定Verdict	怎么用How to use it	配额Quota
国家中小学智慧教育平台National Smart Education Platform for Primary and Secondary Schools	主线Main line	免费、教材同步课 + 电子课本，概念第一遍Free; lessons synced to the textbook + digital textbooks; the first pass at the concepts	随各科日程Follows each subject's schedule
B 站金榜合集The Bilibili gold-list playlists	主线备选Main-line alternate	第八章清单；只进收藏夹和合集页，不进推荐流The shortlist in Chapter 8; go only to your favourites and the playlist pages, never into the recommendation feed	随各科日程Follows each subject's schedule
洋葱学园Onion Academy	主线备选Main-line alternate	动画讲理化数，部分收费Animated lessons for physics, chemistry and maths; partly paid	同上Same as above
河北中考真题Hebei zhongkao (China's high-school entrance exam) past papers	训练层Drill layer	唯一的计分板，一切练习的终点The only scoreboard there is, the end point of every piece of practice	按冲刺安排As the sprint schedule sets it
百词斩Baicizhan	主线·词汇Main line · Vocabulary	中考词书 25+50，开拼写；周六纸面抽查The zhongkao word book, 25+50, spelling switched on; paper spot-check on Saturday	15 分钟（碎片）15 min (odd scraps of time)
每日英语听力Daily English Listening	主线·听力Main line · Listening	中考听力专辑：盲听 → 精听 → 跟读 3 句The zhongkao listening album: blind listen → close listen → shadow 3 sentences	15 分钟15 min
书虫分级读物Bookworm graded readers	主线·阅读Main line · Reading	每页生词 ≤5 起步，读完 2 本升 1 级Start where new words are ≤5 per page; go up 1 level after finishing 2 books	20 分钟20 min
可汗学院Khan Academy	理解层Understanding layer	已懂概念英文二刷 + quiz；映射见各科；直连不稳试官方 App 或网易公开课可汗专区A second pass in English on concepts you already understand + the quiz; for the mapping see each subject; if the direct connection is unstable, try the official app or the Khan section on NetEase Open Courses	每周 2–4 节2–4 lessons a week
Anki	记忆引擎Memory engine	化学三包 + 文言实词 + 英语易错词The three chemistry decks + classical-Chinese content words + the English words you keep getting wrong	10 分钟10 min
断墨寻径（YJango）Duanmo Xunjing (YJango)	理解层·元学习件Understanding layer · Meta-learning piece	免费全 11 集，讲清"为什么这样学有效"；每集看完写下一个要改的动作，贴在记分卡旁All 11 episodes free, making clear "why studying this way works"; after finishing each episode write down one action you are going to change and stick it beside the scorecard	每周 2 集2 episodes a week
AI（豆包等）AI (Doubao and the like)	学伴Study companion	提示式讲题 / 句子翻译 / 口语陪练，见第零章Hint-style problem walk-throughs / sentence translation / speaking practice partner, see Chapter 0	按需As needed
多邻国Duolingo	可选·保底锚Optional · Floor anchor	连胜当底线，不占正课Treat the streak as your floor; it does not take up real study time	≤10 分钟≤10 min
Speak / 豆包语音 / Hi EchoSpeak / Doubao Voice / Hi Echo	可选·动力件Optional · Motivation piece	中考不考口语；爱说就当兴趣引擎The zhongkao does not test speaking; if you like talking, treat it as an interest engine	≤10 分钟≤10 min
3Blue1Brown	甜点Dessert	B 站官方双语号；负责点燃，不负责提分The official bilingual Bilibili account; its job is to light the fire, not to raise your marks	周末 ≤15 分钟≤15 min at the weekend
Brilliant · BetterExplained	暂缓On hold	付费 / 英文 / 不对题型——更适合表哥，高中再说Paid / in English / not matched to the question types — better suited to your older cousin; leave it until senior high	—

原则：主线不换、辅助限量、甜点定时、暂缓的真放下。每多一个 App，就多一个分心入口。The principle: do not switch main lines, ration the aids, put the dessert on a fixed time, and really put down what is on hold. Every extra app is one more doorway to distraction.

第十一章Chapter 11

元学习 · 你在跑道上早就会了Meta-learning · You Learned All of This on the Track Long Ago

学习科学反复验证过的方法就五条——每一条你都在训练里用过。这是你相对同学的隐藏优势：你不是不会学习，你只是没把训练那套搬到书桌上。Learning science has repeatedly verified exactly five methods — and you have used every one of them in training. This is your hidden advantage over your classmates: it is not that you cannot study, it is only that you have not moved the training routine over to the desk.

原理Principle	跑道上的它What it is on the track	书桌上的动作The move at the desk
提取练习回忆 > 重读Retrieval practice recall > rereading	你不是靠看别人跑步变快的，是靠自己跑You did not get faster by watching other people run, you got faster by running yourself	每节课后合书写"三句话复述"；一切背诵走"遮盖 → 回忆 → 核对"After every lesson close the book and write a "three-sentence retelling"; all memorising goes through "cover → recall → check"
间隔重复Spaced repetition	肌肉在组间休息里生长Muscle grows in the rest between sets	Anki 每天 10 分钟；错题 3 天后重做、一周后再做10 minutes of Anki a day; redo a wrong question after 3 days, then do it again a week later
交错练习Interleaved practice	技术课从不是一个动作练两小时A technique session is never two hours of one single movement	周六混合小卷：新旧专题掺着考The Saturday mixed mini-paper: new and old topics tested mixed together
刻意练习Deliberate practice	分解动作 + 录像复盘Breaking the movement down + reviewing the video	错题每题写一句"我错在哪一步"；每轮只主攻记分卡最低项For every wrong question write one line, "which step did I go wrong at"; each round attack only the lowest item on the scorecard
费曼输出Feynman output	能复现的动作才是你的动作A movement is only yours once you can reproduce it	每周日给家人 5 分钟讲一道本周最难的题——卡壳处即下周复习点Every Sunday spend 5 minutes explaining the hardest question of the week to your family — wherever you get stuck is next week's revision point

环境设计，一条顶十条自律Environment design: one of these beats ten rules of self-discipline 学习时手机放另一个房间——物理隔离是唯一被反复验证有效的方法，意志力靠不住。固定书桌只干学习一件事。计划永远排七成满。While you study the phone goes in another room — physical separation is the only method that has been verified effective over and over, and willpower cannot be relied on. The fixed desk does one thing only: study. The plan is always filled to seventy percent.

想知道这五条背后的"为什么"：工具箱里的《断墨寻径》就是专门给学生讲原理的免费课——记住配套规矩：每集换回一个动作，理论不许白看。If you want to know the "why" behind these five: Duanmo Xunjing in the toolbox is a free course made specifically to explain the principles to students — and remember the rule that comes with it: every episode buys back one action, theory is not allowed to be watched for nothing.

第十二章Chapter XII

暑假余下五周 · 逐周作战表The Remaining Five Weeks of the Summer Holiday · Week-by-Week Battle Plan

第 1 周Week 1搭系统 + 打基线：七科诊断包做完、记分卡上墙；装 App、建三副 Anki 卡组、按第八章金榜把主线合集全部收藏、打印词表；物理第 1 周 + 化学第一单元（乐乐快扫 → 精学）+ 数学诊断卷与每日计算启动 + 英语四线启动 + 语文默写批次 1Build the system + set the baseline: finish the seven-subject diagnostic pack and get the scorecard onto the wall; install the apps, build the three Anki decks, work down the Chapter VIII gold list and bookmark every one of the main-line playlists, print the word lists; Physics Week 1 + Chemistry Unit 1 (Lele quick sweep → close study) + the Maths diagnostic paper and the daily computation drill started + the four English lines started + Chinese dictation batch 1

第 2 周Week 2物理"运动和力" + 化学第二单元 + 数学计算（方程块）+ 听力线走稳 + 文言启动 + 《断墨寻径》第 1–2 集Physics "Motion and Force" + Chemistry Unit 2 + Maths computation (the equations block) + the listening line running steadily + classical Chinese started + "Duanmo Xunjing" episodes 1–2

第 3 周Week 3物理"压强" + 化学第三单元 + 数学"方程与不等式应用"专题 + 分级阅读上量 + 第一篇限时作文与重写 + 断墨寻径 3–4 集Physics "Pressure" + Chemistry Unit 3 + the Maths topic block "Applications of Equations and Inequalities" + graded reading scaled up + the first timed essay and its rewrite + Duanmo Xunjing episodes 3–4

第 4 周Week 4物理"浮力" + 化学第四单元（化合价重心）+ 数学"一次函数基础"入门 + 周六词汇纸面抽查 + 断墨寻径 5–6 集Physics "Buoyancy" + Chemistry Unit 4 (valence is the centre of gravity) + an entry pass at Maths "Basics of Linear Functions" + Saturday paper-based vocabulary spot check + Duanmo Xunjing episodes 5–6

第 5 周Week 5物理"功、能、简单机械"速览 + 化学前四章自测 + 全科复测（诊断包二刷） + 用旧书练一次开卷索引 + 排好开学周表 + 断墨寻径 7–8 集（剩余开学后两周看完）；训练端同步减量A fast pass over Physics "Work, Energy and Simple Machines" + a self-test on the first four Chemistry chapters + a retest across all seven subjects (a second run of the diagnostic pack) + one round of open-book indexing practice on the old textbooks + the first-week-of-term timetable laid out + Duanmo Xunjing episodes 7–8 (the rest to be finished in the two weeks after school starts); training volume comes down in step

每日模板 · 训练日（学习总量约 3.5 小时）Daily Template · Training Day (about 3.5 hours of study in total)

8:30物理 50 分钟（主线小节 → 例题 → 基础题）Physics, 50 minutes (main-line section → worked examples → basic problems)

9:30化学 40 分钟（快扫 / 精学 + 新卡入 Anki）Chemistry, 40 minutes (quick sweep / close study + new cards into Anki)

10:20数学计算 30 分钟（正确率 90% 才前进）Maths computation, 30 minutes (move on only at 90% accuracy)

10:55英语词 20 分钟（也可全拆去碎片时间）English vocabulary, 20 minutes (may also be broken up entirely into scraps of spare time)

午后Early afternoon自由 + 午休——大脑也要组间休息Free time + a nap—the brain needs rest between sets too

17:00训练（按附录 · 第二章周计划执行）Training (run the weekly plan in Appendix · Chapter II)

20:00英语听力 15 分钟English listening, 15 minutes

20:20分级阅读 20 分钟 / 文言一小段（隔日交替）Graded reading, 20 minutes / one short passage of classical Chinese (alternating every other day)

20:50语文 25 分钟（默写为主，作文周轮换）Chinese, 25 minutes (dictation for the most part, with essays rotating in week by week)

21:20Anki 10 分钟 + 睡前过今日词Anki, 10 minutes + run through today's words before bed

22:15熄灯——练和背，最后都靠睡眠变现Lights out—training and memorising both cash out through sleep in the end

休息日（周日）：混合小卷或复测 + 30 分钟复盘三问，断墨寻径也可放这天，其余彻底放空。开学后切换回附录 · 第四章的"一天的节奏"：晚间两个 45 分钟块给 S/A 科目，各固定线照旧。Rest day (Sunday): a mixed short paper or a retest + 30 minutes on the three review questions; Duanmo Xunjing can go on this day too, and everything else is left completely empty. Once term starts, switch back to "The Rhythm of a Day" in Appendix · Chapter IV: two 45-minute blocks in the evening for the S/A subjects, with every fixed line carrying on as before.

开学前最后一晚的清单The Checklist for the Last Night Before Term Starts

记分卡上有两列数字：首测 + 暑期复测The scorecard carries two columns of numbers: the first test + the summer retest
化学前四章预习完，化合价口诀张口就来The first four Chemistry chapters are pre-studied, and the valence chant comes out the moment you open your mouth
物理力学混合卷得分率较首测提高 15 个百分点以上The score rate on the mixed Physics mechanics paper is up more than 15 percentage points from the first test
数学计算正确率稳定 90%Maths computation accuracy holds steady at 90%
英语词打卡连续 35 天，听力真题至少 10 套English vocabulary check-ins for 35 days running, and at least 10 sets of past-paper listening
三副 Anki 卡组都在转，默写批次 1–5 清零All three Anki decks are turning over, and dictation batches 1–5 are cleared to zero
金榜合集全在收藏夹，学习时段没刷过一次推荐流Every gold-list playlist is in the favourites folder, and the recommendation feed has not been scrolled once during study hours
旧书索引练过一册，开学拿新书当天开工Indexing practised on one old volume, so work starts the day the new books are handed out at the start of term
开学周表贴在墙上The first-week-of-term timetable is up on the wall

给表弟 · 2026 夏 · 石家庄For my cousin · Summer 2026 · Shijiazhuang

跑道与课桌The Track and the Desk

一份双轨作战手册：把手计 11.84 跑进 11.5，把落下的文化课追到"够用、能兑现"。快是练出来的，路是算出来的。A two-track battle manual: take a hand-timed 11.84 down into 11.5, and drag the academic subjects you have fallen behind in up to "good enough, and cashable." Speed is trained; the route is calculated.

文武Scholar & Athlete

—

距离你的中考（天）Days to your zhongkao (China’s high-school entrance exam)

目标Target

2027 · 06 中考2027 · 06 zhongkao

你今年秋天升初三。河北中考近年在6月21日前后开考，倒计时按此估算，以当年官方文件为准。地理、生物学、信息科技三科（136分）你已在初二考完——那笔分已经锁进银行，往前看。This autumn you move up to Grade 9. In recent years the Hebei zhongkao has opened around 21 June, so the countdown is estimated on that basis; the official document issued in your own exam year is the final word. Geography, Biology and Information Technology, three subjects (136 marks), you already sat in Grade 8 — that score is already locked in the bank, so look forward.

附录 · 第一章Appendix · Chapter I

你现在站在哪里Where You Stand Right Now

先把成绩换算成真话。老师掐表有听枪反应延迟，手计时普遍比电子计时快约 0.24 秒。你的 11.84（手）换成正式比赛的电计时，大约是 12.05–12.15。校内计时误差还可能更大，所以第一件事不是练，是找一次电计时，拿到真实成绩。First convert your mark into the truth. A teacher on the stopwatch has a reaction delay after the gun, so hand timing generally runs about 0.24 s faster than electronic timing. Your 11.84 (hand) converts, at a proper meet on electronic timing, to roughly 12.05–12.15. In-school timing error can be even larger, so the first thing to do is not to train — it is to get one electronically timed run and obtain your real mark.

手计成绩（秒）Hand-timed mark (seconds) → 电计约→ electronic approx. 12.08 换算按 +0.24 秒估算。风、跑道材质、是否穿钉鞋、是否用起跑器，都会让这个数字上下浮动一两毛。The conversion is estimated at +0.24 s. Wind, track surface, whether you wear spikes, whether you use starting blocks — every one of them will float this number a tenth or two up or down.

速度阶梯（电计时）The speed ladder (electronic timing)

9.58博尔特Usain Bolt世界纪录（2009）World record (2009)

9.83苏炳添Su Bingtian亚洲纪录Asian record

10.25国际级运动健将International Master of Sport国家等级线National grading standard

10.50运动健将Master of Sport全国顶尖Top of the country

10.93一级运动员National Level I athlete名校高水平运动队门槛Threshold for the high-level sports teams of elite universities

11.74二级运动员National Level II athlete≈ 手计 11.5 · 体育单招入场券≈ 11.5 hand-timed · ticket into the sports single-recruitment track

≈12.1你在这里You are here手计 11.84 · 14 岁 · 未系统训练11.84 hand-timed · age 14 · no systematic training

12.64三级运动员National Level III athlete你已甩在身后Already left behind you

≈13.5校运会决赛水平School sports-day final standard

14–16未训练的普通同龄人Untrained kids your own age

判词：放在全校是碾压，放在区里能争名次，放在市里是决赛圈选手，放在省里暂时排不上号。离二级线还差约 0.3 秒。这不是天才剧本——但这是一张真实的入场券，而且你还有三个没打开的加成包：Verdict: at school level you crush everyone; at district level you can fight for a placing; at city level you are a finalist; at provincial level you do not make the list yet. You are still about 0.3 s off the Level II standard. This is not a prodigy’s script — but it is a real ticket in, and you still have three bonus packs you have not opened:

① 条件：这个 11.84 是什么条件跑的？没穿钉鞋、没用起跑器、水泥或旧塑胶跑道？对没练过的人，一双钉鞋加上像样的起跑技术，通常就值 0.2–0.4 秒。
② 发育：14 岁正处在力量和速度的自然上升期，骨龄晚的人后面红利更大。
③ 训练反应：你从没系统练过——第一年系统训练是所有人一生中进步最快的一年。① Conditions: under what conditions was that 11.84 run? No spikes, no starting blocks, concrete or an old rubber track? For someone who has never trained, a pair of spikes plus a decent start is usually worth 0.2–0.4 s.
② Growth: at 14 you are right in the natural rise of strength and speed, and someone with a late bone age gets an even bigger dividend later.
③ Training response: you have never trained systematically — the first year of systematic training is the fastest-improving year in anyone’s life.

90 天验证期 · 用数据决定加仓还是转仓90-day proving period · let the data decide whether to add to the position or switch it 系统训练 90 天 → 报一场电计时的正规比赛 → 看表说话。电计能进 11.7–11.9，说明一年内摸二级证有戏，田径这条线加仓；卡在 12.2 以上，就把田径定位成"中考杠杆 + 热爱"，主力转文化课。两种结果都不亏——因为文化课这条线从今天起一分钟也没停过。90 days of systematic training → enter one official, electronically timed meet → let the clock do the talking. If the electronic time comes in at 11.7–11.9, a Level II certificate within the year is a real possibility, so add to the track-and-field position; if you stall above 12.2, position athletics as "zhongkao leverage + something you love" and move your main force to the academic subjects. Neither outcome is a loss — because from today the academic line has not stopped for a single minute.

附录 · 第二章Appendix · Chapter II

跑道计划 · 六个月，从 11.8 到 11.3–11.5The Track Plan · Six months, from 11.8 to 11.3–11.5

对一个已经能跑 11.84 又从没系统练过的人，六个月提 0.3–0.5 秒（手计）不是奇迹，是"系统训练第一年"的正常红利。但要记住短跑的第一定律：它是技术与神经的项目，不是苦力项目。喘着堆量 = 白练 + 受伤。每堂课真正的全速冲刺总量只有 150–350 米。For someone who already runs 11.84 and has never trained systematically, taking 0.3–0.5 s (hand-timed) off in six months is not a miracle — it is the normal dividend of a "first year of systematic training." But remember the first law of sprinting: it is an event of technique and nervous system, not an event of drudgery. Piling up volume while gasping = wasted training + injury. The true total of all-out sprinting in one session is only 150–350 metres.

每周结构（示例，随教练调整）Weekly structure (a sample; adjust with your coach)

周一Mon起跑与加速：起跑器出发 8–10 次 × 30 米内，组间歇 3 分钟以上，全程录像Starts and acceleration: 8–10 block starts × up to 30 m, 3 minutes or more between reps, filmed throughout

周二Tue力量 A：下肢 + 核心。深蹲/弓步/臀桥从轻负荷学起，动作质量优先Strength A: lower body + core. Learn squats / lunges / glute bridges from light loads; movement quality first

周三Wed最高速：行进间 30 米 × 4–6 次，组间歇 4 分钟以上——这是最像"比赛"的一课Top speed: flying 30 m × 4–6 reps, 4 minutes or more between reps — this is the session most like a "race"

周四Thu休息日：看训练录像 + 柔韧与放松。休息是训练的一部分Rest day: watch the training video + flexibility and relaxation work. Rest is part of training

周五Fri速度耐力：80–120 米 × 3–5 次（约九成力）；隔周替换为 1000 米中考专项Speed endurance: 80–120 m × 3–5 reps (about 90% effort); every other week swap in the 1000 m zhongkao event

周六Sat力量 B + 弹性：跨步跳、跳绳、栏架小跳，循序渐进Strength B + elasticity: bounding, rope skipping, small hurdle hops, built up step by step

周日Sun完全休息Complete rest

技术优先级（业余选手的金矿顺序）Technique priorities (the amateur’s gold-mine order)

① 起跑与前 30 米节奏——没练过的人在这里就丢掉 0.2 秒；② 途中跑放松——脸和肩一咬紧，速度就在漏气，最快的人看起来最松弛；③ 最后 20 米姿态不散。方法只有一个：让教练拍视频，一帧一帧看自己。① The start and the rhythm of the first 30 m — someone who has never trained loses 0.2 s right here; ② staying relaxed through the middle of the race — the moment your face and shoulders clench, speed is leaking away; the fastest men look the most relaxed; ③ not letting your form fall apart over the last 20 m. There is only one method: have your coach film you, and watch yourself frame by frame.

14 岁的三条红线Three red lines at 14

杠铃动作必须有教练把关、从空杆学起，不追极限重量；跳跃类练习逐周加量；任何尖锐疼痛立刻停下。你的本钱是未来十年的跑道，不是下个月的测验。另外：每晚 8–9 小时睡眠是训练计划的一部分——肌肉在睡眠里生长，白天背的单词也在睡眠里写进长期记忆，一份投入，两份回报。Barbell movements must be vetted by a coach and learned from an empty bar, with no chasing of maximum weight; jumping work adds volume week by week; any sharp pain, stop at once. Your capital is the next ten years of running, not next month’s test. Also: 8–9 hours of sleep every night is part of the training plan — muscle grows during sleep, and the words you memorised during the day are also written into long-term memory during sleep: one investment, two returns.

中考体育警报：必考是 1000 米，不是 100 米Zhongkao PE alert: the compulsory event is the 1000 m, not the 100 m 河北中考体育现场测试 30 分里，男生必考项目是 1000 米——短跑型选手的天然短板。从现在起每周排 1 次有氧/间歇课，提前半年把 1000 米满分标准拿下（石家庄 2026 年抽考项目是 1 分钟跳绳，对你不难）。别让最稳的 50 分在自己最擅长的科目上翻车。Within the 30 marks of the on-site PE test in the Hebei zhongkao, the compulsory event for boys is the 1000 m — the natural weak spot of a sprinter type. From now on schedule 1 aerobic/interval session a week, and lock down the full-marks standard for the 1000 m half a year early (the drawn event in Shijiazhuang for 2026 is 1-minute rope skipping, which is not hard for you). Do not let the safest 50 marks crash on the very subject you are best at.

二级证路线图Roadmap to the Level II certificate

运动员等级证只认体育、教育部门主办的正规比赛——成绩必须跑在正式秩序册和成绩册里才算数，市级锦标赛、省中学生赛都是认证赛事。现在就让教练或学校帮你排出今明两年的参赛日历：先用小比赛攒经验，把电计时成绩一步步压向 11.74。An athlete grading certificate only recognises official meets run by the sports and education authorities — the mark has to be run into the official start list and results book to count, and city championships and the provincial secondary-school games are both certifying meets. Right now, get your coach or your school to lay out a competition calendar for this year and next: build experience in small meets first, and press the electronically timed mark step by step towards 11.74.

附录 · 第三章Appendix · Chapter III

升学地图 · 你的速度在哪里兑现The Admissions Map · Where Your Speed Gets Cashed In

河北中考总分 800：九年级部分 = 文化课 614 + 体育 50；八年级部分 = 地理 60 + 生物学 66 + 信息科技 10，共 136。你的速度，在下面每一层都能换成真金白银的分数。The Hebei zhongkao (China's high-school entrance exam) is out of 800 in total: the Grade 9 part = academic subjects 614 + PE 50; the Grade 8 part = Geography 60 + Biology 66 + Information Technology 10, 136 in all. Your speed can be converted into hard-cash points at every one of the levels below.

兑现点一 · 中考（石家庄 2026 年真实行情）Cash-in Point One · The zhongkao (the real Shijiazhuang numbers for 2026)

通道Channel	文化课要求Academic requirement	说明Notes
四校统招（正定中学等）Four-school general admission (Zhengding Middle School and the like)	716 / 800	普通考生硬拼的线The line ordinary candidates have to slug it out for
四校体育特长生The four schools, athletics-track admission	358 / 800	专业测试合格后，文化线接近腰斩Once you pass the sport-specific trial, the academic line is close to halved
分配生（指标到校）Quota-to-school places (quotas allocated to each school)	校线下调 ≤50school line lowered by ≤50	省示范高中 80% 名额分到各初中——不走特长生也有第二通道80% of the places at provincial demonstration high schools are handed out to the individual junior highs — there is a second channel even if you don't go the athletics-track route
3+4 运动训练贯通3+4 through-track in sports training	≈144	保底选项，天花板低，非必要不用A floor option; low ceiling; don't use it unless you have to

分数线逐年浮动，以石家庄市教育考试院当年公布为准。44 中等学校常年招田径特长生，需资格认定（正规比赛成绩 + 材料）。初三上学期就开始盯各高中特长生简章，别等到春天。Cut-off lines float from year to year; what counts is the figure published by the Shijiazhuang Municipal Education Examinations Authority for that year. Schools such as No. 44 Middle School recruit track-and-field students on the athletics-track route every year, which requires qualification certification (results from official competitions + paperwork). Start watching every high school's athletics-track prospectus in the first term of Grade 9 — don't wait until spring.

兑现点二 · 高中三年之后的三条大学路Cash-in Point Two · Three roads to university after three years of high school

路线Route	运动门槛Athletic threshold	文化门槛Academic threshold	点评Verdict
体育单招运动训练等专业The sports single-recruitment track majors such as sports training	二级证 (电计 11.74)National Level II athlete certificate (electronic timing 11.74)	体育总局统一文化考试（语数政英），难度低于高考A unified academic exam run by the General Administration of Sport (Chinese, Maths, Politics, English), easier than the gaokao (the national college entrance exam)	对你最现实的一条，院校以体育、师范类为主The most realistic one for you; the institutions are mainly sports and teacher-training colleges
高水平运动队综合类名校High-Level Sports Teams top comprehensive universities	一级证 (电计 10.93)National Level I athlete certificate (electronic timing 10.93)	高考达本科线（一流高校）或本科线 80%；2027 年起还需近三年全国比赛前八A gaokao score at the undergraduate line (for first-rate universities) or 80% of the undergraduate line; from 2027 you also need a top-eight finish in a national competition within the last three years	又要快又要会读书，最难也最值钱You have to be fast and able to study at the same time — the hardest and the most valuable
体育统招体育教育等专业General sports admission majors such as physical education	省体育统考达标meet the standard in the provincial unified sports exam	正常高考，文化线低于普通类The normal gaokao, with an academic line lower than for regular candidates	兜底主力，速度型考生素质项占优The main safety net; speed-type candidates have the edge in the physical-quality events

这张地图只有一个规律This map has exactly one rule 每往上走一层，都在淘汰人；而且每一扇门上都写着文化课——体育帮你把门槛降一半，从来不会降到零。这就是为什么第四章和第二章同样重要。Every level you climb eliminates people; and every single door has academics written on it — sport halves the threshold for you, it never takes it to zero. That is exactly why Chapter IV and Chapter II matter equally.

附录 · 第四章Appendix · Chapter IV

课桌计划 · 七科分层作战The Desk Plan · Seven Subjects, Fought in Tiers

先看牌面（九年级文化课 614 分）First, look at the hand you hold (614 points of Grade 9 academic subjects)

科目Subject	分值Points	形式Format	同龄人分差Score spread among peers
数学Maths	120	闭卷closed-book	最大——0 到 120 全谱都有人Largest — there are people all the way across the 0-to-120 spectrum
英语English	120（听力 30）120 (listening 30)	闭卷closed-book	大——词汇是复利，差距逐年放大Large — vocabulary is compound interest, and the gap widens year by year
语文Chinese	120	闭卷closed-book	小——大多数人挤在一个窄区间Small — most people are crammed into one narrow band
物理Physics	68（笔试 60 + 实验 8）68 (written paper 60 + practical 8)	闭卷closed-book	中——理解型科目，可快速反超Medium — a comprehension-type subject, where you can overtake fast
化学Chemistry	66（笔试 60 + 实验 6）66 (written paper 60 + practical 6)	闭卷closed-book	中——全班同一起跑线Medium — the whole class is on the same starting line
道德与法治Ethics & Rule of Law	60	开卷（可带教材）Open-book (textbooks allowed)	小——考的是检索，不是记忆Small — it tests retrieval, not memory
历史History	60	开卷（可带教材）Open-book (textbooks allowed)	小——方法对了人人能上八成Small — with the right method anyone can get to 80%

翻译一下：你的失分大池子在数学和英语（别人在这两科拉开你最多），你的止损点在化学和物理（一门还没开始落后、一门只落后一年），语文和开卷两科是花小钱办大事的地方。Translated: your big pool of lost points is in Maths and English (these are the two subjects where others pull away from you the most), your stop-loss point is Chemistry and Physics (in one you haven't started falling behind, in the other you are only one year behind), and Chinese plus the two open-book subjects are where a little money buys a lot.

分层打法The tiered game plan

S化学 · 你唯一“没落下”的主科Chemistry · the one core subject you have not “fallen behind” in

初三才开课，全班都从零开始——这是你证明“我能学”的最佳战场。开学第一天起死咬：元素符号、化合价、方程式当英语单词背，实验现象当比赛录像记。化学是公认的中考最易提分科目，量小、套路清晰。It only starts in Grade 9, so the whole class begins from zero — this is the best battlefield for proving “I can learn”. Bite down from the first day of term: memorise element symbols, valences and equations the way you memorise English words, and memorise experimental phenomena the way you memorise race footage. Chemistry is acknowledged as the easiest zhongkao subject to raise points in — small in volume, with clear patterns.

目标：第一次月考进班级前 1/3。用一门课打破“体育生学不好”的预言，后面所有科目都会跟着松动。Target: top 1/3 of the class in the first monthly test. Use one subject to break the prophecy that “athletes can't study well”, and every subject after it will loosen up too.

S物理 · 只落后一年，而且重头戏还没开演Physics · only one year behind, and the main act hasn't even started

初三的电学才是中考物理的主战场。暑假用每天 40 分钟 × 6 周，把初二的力学、光学地基补上（看讲解视频 + 只做基础题），开学全力跟住电学。Grade 9 electricity is the real main battlefield of zhongkao Physics. Over the summer, use 40 minutes a day × 6 weeks to patch up the Grade 8 foundations in mechanics and optics (watch explainer videos + do basic questions only), then go all out to keep up with electricity once term starts.

物理和短跑同构：理解发力原理 → 重复到自动化。你在跑道上早就会这套方法了。Physics and sprinting are the same shape: understand the principle of applying force → repeat until it is automatic. You learned this method on the track long ago.

A数学 · 别碰压轴题，先捡地上的分Maths · don't touch the final showcase problems, pick up the points on the ground first

中考数学约七成是基础与中档题。流程：先限时做一套河北真题诊断→ 把丢分按题型归类 → 逐个专题清剿（计算 → 方程与不等式 → 一次/二次函数基础 → 全等/相似/圆的基本模型）。About seventy percent of zhongkao Maths is basic and mid-level questions. The procedure: first do one set of past Hebei papers under time limits as a diagnosis→ sort the points you lost by question type → mop up one topic at a time (calculation → equations and inequalities → the basics of linear/quadratic functions → the basic models of congruence/similarity/circles).

另加每天 30 分钟纯计算训练——把“会而不对”的分先全部收回来。压轴题最后两问，考场上直接放弃，那是给冲 110+ 的人准备的。On top of that, 30 minutes of pure calculation drill every day — take back all the points lost to “knew it but got it wrong” first. The last two parts of the final showcase problem: give them up outright in the exam room, they are prepared for people going for 110+.

A英语 · 见效最慢，所以最早开始English · the slowest to show results, so start it earliest

中考词汇约 1600 个是唯一的钥匙。每天 25 个新词 + 50 个复习，全部塞进碎片时间：早读、饭后、睡前、拉伸的时候戴耳机听。三个月滚完核心词，之后真题里生词会肉眼可见地变少。The roughly 1600 zhongkao words are the only key. 25 new words + 50 review words a day, all stuffed into fragments of time: morning reading, after meals, before sleep, earphones in while stretching. Roll through the core words in three months, and after that the unfamiliar words in past papers will visibly thin out.

听力 30 分每天 15 分钟磨耳朵；作文备好 3 个万能框架反复套写。完形和阅读只用真题练。For the 30 listening points, grind your ears for 15 minutes a day; for writing, prepare 3 all-purpose frameworks and write to them over and over. Practise cloze and reading with past papers only.

B语文 · 只抓确定性Chinese · go only for the certainties

古诗文默写和文言实词是纯背诵的送分题——先拿满。作文备 3–4 个亲身素材练一个稳定结构：田径就是你最好的素材库（凌晨的跑道、0.1 秒的差距、输掉的决赛），比编出来的故事高一个段位。阅读题背答题模板，按套路给分点。Dictation of classical poems and prose and classical-Chinese content words are pure-memorisation gift points — max them out first. For writing, prepare 3–4 pieces of first-hand material and drill one stable structure: track and field is your best material library (the track before dawn, a 0.1-second gap, the final you lost), a whole tier above made-up stories. For reading questions, memorise answer templates and hit the mark-scoring points by the formula.

B道法 + 历史 · 开卷考的是检索速度Ethics & Rule of Law + History · open-book exams test retrieval speed

可以带教材进考场，所以别背课文——给两本书做目录索引 + 标签页，平时练“30 秒定位考点”；背的是答题句式，不是内容本身。这是全卷投入产出比最高、也最不值得堆时间的两门：方法一次到位，每周维护一小时足够。You may take the textbooks into the exam room, so don't memorise the text — build a contents index + tabbed pages for the two books, and practise “locating a test point in 30 seconds”; what you memorise is answer sentence patterns, not the content itself. These are the two subjects with the highest return on investment on the whole paper, and also the two least worth piling time into: get the method right once, and one hour of upkeep a week is enough.

七科的逐日操作方案——每个 App 怎么设、可汗学院选哪些课、B 站合集怎么筛、怎么“测量→冲刺→复测”、怎么自己搜料和定计划——见正文各章（本页主体《七科学习系统 · 操作手册》）。The day-by-day operating plan for the seven subjects — how to set up each App, which Khan Academy courses to pick, how to filter B 站 collections, how to “measure → sprint → re-measure”, how to search out your own materials and set your own plan — see the chapters of the main text (the main body of this page, “The Seven-Subject Study System · Operating Manual”).

三条铁律（和训练是同一套逻辑）Three iron rules (the same logic as your training)

一、真题为纲。所有练习从河北真题出发，按题型分解训练——就像你练起跑不是瞎跑，是分解动作逐个打磨。
二、只抓基础。落后的人捡基础分是百米冲刺，抢压轴分是马拉松。先把卷面上“你应该会”的每一分做对。
三、错题即录像。错题本 = 技术录像复盘：每道错题写一句“我错在哪一步”，三天后重做。吃透三道错题，胜过硬刷十道新题。One: past papers are the master plan. Every exercise starts from past Hebei papers, drilled and broken down by question type — just as you don't practise your start by running blindly, but by polishing the movement piece by piece.
Two: grab the basics only. For someone who is behind, picking up basic points is a 100-metre sprint; fighting for final-showcase points is a marathon. First get right every point on the paper that “you ought to know”.
Three: a wrong answer is video footage. The error notebook = a technical video review: for every wrong question write one line on “which step I got wrong”, and redo it three days later. Digesting three wrong questions beats grinding through ten new ones.

一天的节奏（训练日）The rhythm of a day (training day)

6:50起床 · 早读 20 分钟（英语词 / 古诗文轮换）Get up · 20 minutes of morning reading (English words / classical poems and prose, alternating)

白天Daytime课堂就是主战场——你没有“上课走神、回家补课”这种双倍浪费的预算The classroom is the main battlefield — you don't have the budget for the double waste of “zoning out in class, then making it up at home”

17:00训练 90–110 分钟（按第二章周计划）Training 90–110 minutes (per the weekly plan in Chapter II)

19:30两个 45 分钟学习块（S、A 科目优先）+ 15 分钟错题Two 45-minute study blocks (S and A subjects first) + 15 minutes on wrong questions

21:50睡前 10 分钟：过一遍今天的词 + 明天训练要点10 minutes before sleep: run through today's words + tomorrow's training points

22:15熄灯。睡眠是你的合法兴奋剂——练和背都靠它变现Lights out. Sleep is your legal performance enhancer — both the training and the memorising cash out through it

周末：一套限时真题（科目轮换）+ 半天彻底放空。计划排七成满就好，留三成给意外和喘气。Weekend: one timed set of past papers (subjects rotating) + half a day completely blank. Fill the plan to seventy percent and leave thirty percent for surprises and for catching your breath.

附录 · 第五章Appendix · Chapter V

"穷文富武"，到底有没有道理"qióng wén fù wǔ" — "the poor study letters, the rich train in arms": does the old saying actually hold?

这句老话的账本是：古代读书只费灯油纸笔，习武要吃肉、置器械、请师傅、常年脱产。它其实在说两件事——训练成本和失败成本。放到今天，要拆开看。The ledger behind this old saying reads: in ancient times, studying cost nothing but lamp oil, paper and brush, while training in arms meant eating meat, buying equipment, hiring a master, and staying out of productive work for years on end. What it is really talking about is two things — the cost of training and the cost of failure. Brought into the present day, the two have to be taken apart.

论训练成本：短跑站在整个体育谱系最便宜的一端On the cost of training: sprinting sits at the cheapest end of the whole sporting spectrum

项目Sport	大致年投入Rough annual outlay
马术 / 冰雪 / 高尔夫Equestrian / snow and ice sports / golf	十万起步，上不封顶starts at 100,000 yuan, with no ceiling
网球 / 击剑 / 花样滑冰Tennis / fencing / figure skating	数万到十几万tens of thousands up to a hundred-odd thousand yuan
短跑Sprinting	钉鞋两三百元 + 免费操场 + 校队/体校教练（常常免费，体校甚至管吃住）two or three hundred yuan for spikes + a free track + a school-team or sports-school coach (often free; sports schools even cover board and lodging)

体制内的田径，历史上恰恰是普通家庭孩子的上升通道——苏炳添就出自广东中山一个普通家庭。所以在"钱"这个维度上，穷文富武对短跑不成立：这是普通家庭少数练得起的竞技项目。Track and field inside the state system has historically been precisely the ladder upward for children from ordinary families — Su Bingtian came out of an ordinary family in Zhongshan, Guangdong. So along the dimension of "money", qióng wén fù wǔ does not hold for sprinting: this is one of the few competitive sports an ordinary family can afford to train in.

论失败成本：这句话依然锋利On the cost of failure: here the saying is still sharp

体育是高方差路线——塔尖极窄，伤病可以让多年投入一夜归零，而且窗口期就这几年。富裕家庭输得起：练不出来，转身就走，损失的只是学费。普通家庭如果把文化课时间全押上去赌，输了没有缓冲。"穷文富武"的现代翻译不是"穷人别练"，而是"普通家庭不能 all-in"。Sport is a high-variance route — the tip of the pyramid is extremely narrow, an injury can zero out years of investment in a single night, and the window is only these few years. A wealthy family can afford to lose: if it does not work out, they turn around and walk away, and all they have lost is the fees. If an ordinary family gambles all of its academic-subject time on it, there is no cushion when it loses. The modern translation of "qióng wén fù wǔ" is not "the poor should not train", but "an ordinary family cannot go all-in".

所以策略只有一句话So the strategy is a single sentence 文化课决定你的下限，田径决定你的上限。文化课的每一分都在给田径兜底（特长生也要 358 分才进得了门）；田径的每 0.1 秒都在给文化课打折（716 → 358）。两条腿一起跑，才是你家跑得起、也跑得赢的姿势。Your academic subjects decide your floor; track and field decides your ceiling. Every point in the academic subjects is backstopping the track and field (even athletics-track admission still needs 358 points to get through the door); every 0.1 second in track and field is a discount on the academic subjects (716 → 358). Running on both legs at once is the only stance your family can both afford and win with.

给家里的三句话Three sentences for the family

① 短跑花不了多少钱，别因为一句老话直接掐掉——这可能是这孩子手里最锋利的一件工具。
② 请一起盯住"90 天电计时验证"：用数据决定后续投入多少，而不是用情绪。
③ 无论体育走到哪一步，这一年文化课不松手——升学政策的方向是体育生的文化门槛逐年抬高，不是降低。今天省下的每一节课，未来都要加倍还。① Sprinting does not cost much, so do not cut it off outright because of an old saying — this may well be the sharpest tool this child has in hand.
② Please keep an eye on the "90-day electronic-timing verification" together: let the data, not the emotions, decide how much to invest from here on.
③ No matter how far the sport goes, do not loosen the grip on the academic subjects this year — the direction of admissions policy is that the academic threshold for athlete candidates is being raised year by year, not lowered. Every class period saved today has to be paid back twice over in the future.

系统总览 · 一条主线，三层结构System Overview · One Main Line, Three Layers

中文 · 跟考试对齐In Chinese · aligned with the exam

可汗学院 · 概念第二遍Khan Academy · the second pass over a concept

河北真题 · 唯一的计分板Hebei past papers · the only scoreboard

AI 学伴的三种用法（只有这三种）The three ways to use an AI study partner (only these three)

测量 → 冲刺 → 复测 · 系统的发动机Measure → Sprint → Re-measure · the engine of the system

诊断包（首测这周就做）The diagnostic pack (do the first test this week)

记分卡（打印贴墙，手填）The scorecard (print it, stick it on the wall, fill it in by hand)

周日复盘 · 三十分钟三个问题Sunday review · thirty minutes, three questions

英语 · 一门靠复利的科目English · A subject that runs on compound interest

① 词汇线 · 百词斩（每天约 15 分钟，全走碎片时间）① Vocabulary line · Baicizhan (about 15 minutes a day, entirely in scrap time)

② 听力线 · 每日英语听力 App（每天 15 分钟，晚间固定档）② Listening line · the Daily English Listening app (15 minutes a day, a fixed evening slot)

③ 阅读线 · 分级读物 + 兴趣语料（每天 20 分钟）③ Reading line · graded readers + material he actually cares about (20 minutes a day)

④ 语法写作线 · 不单独啃语法书④ Grammar and writing line · no gnawing through a grammar book on its own

口语类 App 的裁决The verdict on speaking apps

阶段目标Stage targets

数学 · 只捡地上的分，捡完为止Maths · Pick up only the marks lying on the ground, and pick up every one of them

每天 30 分钟计算，雷打不动30 minutes of computation every day, come thunder or lightning

专题清剿顺序（寒假前）The order of the topic sweep (before the winter holiday)

主线分工（合集详情见第八章金榜）How the main lines divide up (details of each course collection are in the honour roll in Chapter VIII)

节奏与目标Rhythm and targets

物理 · 暑假补力学，开学打电学Physics · Patch up mechanics over the summer, then go at electricity once term starts

暑期五周 · 力学主干（主线：于总CEO《八年级（下）物理》合集，章节一一对应）Five summer weeks · the mechanics trunk (main line: the 于总CEO《八年级（下）物理》 playlist — Grade 8 Vol. 2 Physics — chapter for chapter)

开学后 · 电学就是主战场After term starts · electricity is the main battlefield

可汗学院映射表 · 物理Khan Academy mapping table · Physics

化学 · 全班同一起跑线，抢跑就是身位Chemistry · the whole class is on the same start line, and jumping the gun buys you a body length

三遍用法（每个单元都走这三步）The three-pass method (every unit goes through these three steps)

暑期预习 · 每天 30–40 分钟Summer pre-study · 30–40 minutes a day

三大背诵包 · Anki，每天 10 分钟The three memorisation packs · Anki, 10 minutes a day

开学后 · "当天清"节奏After term starts · the "clear it the same day" rhythm

阶段目标Stage targets

语文 · 只买确定性Chinese · buy certainty and nothing else

① 默写 · 批次化清零（每天 10 分钟）① Writing from memory · clearing it out in batches (10 minutes a day)

② 文言文 · 每天一小段（约 8 分钟）② Classical Chinese · one short passage a day (about 8 minutes)

③ 现代文阅读 · 答案逆向工程（每周 2 篇真题）③ Modern-prose reading · reverse-engineering the answers (2 past-paper texts a week)

④ 作文 · 素材卡 + 一个结构（每两周 1 篇 + 重写 1 遍）④ Composition · material cards + one structure (1 piece every two weeks + 1 rewrite)

道法与历史 · 开卷考的是手速和句式Ethics & Rule of Law and History · The open-book papers test hand speed and sentence patterns

① 索引工程（开学第一周做完）① Index engineering (finish it in the first week of term)

② 定位训练（每周一次，5 分钟）② Locating drills (once a week, 5 minutes)

③ 句式库（20 条，做成卡片）③ Sentence-pattern bank (20 of them, made into cards)

怎么搜 · 给自己找料的能力How to search · The ability to find your own material

三步法The three-step method

金榜 · 从你的清单里筛出的主线（已按科目就位）Honour roll · The backbone filtered out of your list (already slotted in by subject)

黑名单 · 同一份清单里的噪音（附淘汰理由）Blacklist · The noise inside that same list (with reasons for elimination)

怎么定计划 · 这本手册就是范本How to Make a Plan · This Handbook Is the Worked Example

空白模板 · 下一个计划自己写Blank Template · Write the Next Plan Yourself

工具箱总评 · 一张表定生死The Toolbox Verdict · One Table Decides Life and Death

元学习 · 你在跑道上早就会了Meta-learning · You Learned All of This on the Track Long Ago

暑假余下五周 · 逐周作战表The Remaining Five Weeks of the Summer Holiday · Week-by-Week Battle Plan

每日模板 · 训练日（学习总量约 3.5 小时）Daily Template · Training Day (about 3.5 hours of study in total)

开学前最后一晚的清单The Checklist for the Last Night Before Term Starts

你现在站在哪里Where You Stand Right Now

速度阶梯（电计时）The speed ladder (electronic timing)

跑道计划 · 六个月，从 11.8 到 11.3–11.5The Track Plan · Six months, from 11.8 to 11.3–11.5

每周结构（示例，随教练调整）Weekly structure (a sample; adjust with your coach)

技术优先级（业余选手的金矿顺序）Technique priorities (the amateur’s gold-mine order)

14 岁的三条红线Three red lines at 14

二级证路线图Roadmap to the Level II certificate

升学地图 · 你的速度在哪里兑现The Admissions Map · Where Your Speed Gets Cashed In

兑现点一 · 中考（石家庄 2026 年真实行情）Cash-in Point One · The zhongkao (the real Shijiazhuang numbers for 2026)

兑现点二 · 高中三年之后的三条大学路Cash-in Point Two · Three roads to university after three years of high school

课桌计划 · 七科分层作战The Desk Plan · Seven Subjects, Fought in Tiers

先看牌面（九年级文化课 614 分）First, look at the hand you hold (614 points of Grade 9 academic subjects)

分层打法The tiered game plan

S化学 · 你唯一“没落下”的主科Chemistry · the one core subject you have not “fallen behind” in

S物理 · 只落后一年，而且重头戏还没开演Physics · only one year behind, and the main act hasn't even started

A数学 · 别碰压轴题，先捡地上的分Maths · don't touch the final showcase problems, pick up the points on the ground first

A英语 · 见效最慢，所以最早开始English · the slowest to show results, so start it earliest

B语文 · 只抓确定性Chinese · go only for the certainties

B道法 + 历史 · 开卷考的是检索速度Ethics & Rule of Law + History · open-book exams test retrieval speed

三条铁律（和训练是同一套逻辑）Three iron rules (the same logic as your training)

一天的节奏（训练日）The rhythm of a day (training day)

"穷文富武"，到底有没有道理"qióng wén fù wǔ" — "the poor study letters, the rich train in arms": does the old saying actually hold?

论训练成本：短跑站在整个体育谱系最便宜的一端On the cost of training: sprinting sits at the cheapest end of the whole sporting spectrum

论失败成本：这句话依然锋利On the cost of failure: here the saying is still sharp

给家里的三句话Three sentences for the family

执行清单The execution checklist

近 30 天The next 30 days

到寒假前By the winter holiday

到明年五月By May next year