APH-2025-142

Overview:

• 8-Week Focus: * 8-Week Focus: Ben Galper Basic Grip Program
  • 4 session x 4 week program will take longer to allow for rest and grappling training.
• Weekly Objective: Adjust difficulty and develop follow-up training plan.

Assessment:

• Sleep Quantity (hours): 9
• Sleep Quality (1-5): 4
• Mood (1-5): 4
• Soreness (1-5): 2

Training:

• Standing Hip-Connect Game: 5 x 1 minute
• ~ 30 minutes drilling: handcuff pass from half guard (in segments)
• ~ 10 minute positional sparring: first to score (from half guard)
• ~ 10 minutes positional sparring: first to score or submit (from half guard)

Review:

• Difficulty (1-10): 7
• Performance (1-10): 7
• Mat Hours: 1.5
• What worked well:
  • I intentionally took things a bit lighter today.
  • I also limited myself to only the techniques that were shown in class, to execute during sparring.
• What didn’t work well:
  • I slept well and mood was good, but I underestimated the recovery need from the last two sessions.
  • I’ve developed a little sitting water on my right elbow. Typically this comes from overuse.
• Plan for next time:
  • It will be a little tricky to manage grip training on top of grappling. Decrease grip training to twice per week and limit other fitness sessions to “rebound” difficulty. Grappling intensity may need to be adjusted downward as well.

Technical Resource:

This is from closed guard, but the concept and foundation grip are the same.