APH-2025-149

Overview:

• 6-Week Focus: Ben Galper Basic Grip Program
  • As written: 4 sessions x 4 weeks, extend to 6 weeks to allow for grappling.
  • Limit sessions to 60-minutes (including warm up and support) to allow recovery.
• Weekly Objective: Adjust difficulty and develop follow-up training plan.

Assessment:

• Sleep Quantity (hours): 8
• Sleep Quality (1-5): 3
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• 10-9-8-7-6-5-4-3-2-1 each:
  • Jump Rope (singles) x 10
  • Lunge + Cossack Squat
• CARs, 2 x 5 each:
  • wrist, elbow, neck

Work:

• Double Overhand (DOH) Rack Pull:
  • 2 x 3 (315#)
  • 2 x 5 (315#)
  • 2 x 8 (225#)
• Double Overhand (DOH) Finger Rack Pull:
  • 2 x 3 (225#)
  • 2 x 5 (225#)
  • 2 x 8 (135#)

Support:

• Wrist Flexion Stretch: 2 x 30 seconds
• Wrist Extension Stretch: 2 x 30 seconds

Review:

• Difficulty (1-10): 8
• Performance (1-10): 7