APH-2025-151

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): 7.5
• Sleep Quality (1-5): 3
• Mood (1-5): 5
• Soreness (1-5): 2

Warm Up:

• 4 x 5 minute grappling rounds, moderate pace, focus on headquarters passing

Matt Time: 1 hour

Work:

• DOH Rack Pull
  • 3 x 3 (315#)
  • 3 x 5 (225#)
• Bumper Plate Hold
  • 2 x 25# (50, 35, 20, 20, 16 seconds)
• Extensor Curls
  • 5 x 10 (band)

Support:

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

Review:

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