APH-2025-155

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): 8.5
• Sleep Quality (1-5): 4
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

5 Rounds (not for time):

• Rebound x 30s
• Deep Squat x 30s
• Speed Skate x 30s
• Dead Hang x 30s

Work:

• Wrist Pronation Curls
  • 2 x 15 (9#, 18# KB strap)
  • Drop Set (cable): 10 x 20#, 8 x 10#
• Wrist Supination Curls
  • 2 x 15 (9#, 18# KB strap)
  • Drop Set (cable): 12 x 10#, 7 x Blue Rogue Band
• Wrist Curl (cable, prone grip)
  • 2 x 10 (cable, 70#)
  • Drop Set (cable): 20 x 80#, 10 x 70#, 6 x 60#, 6 x 50#, 6 x 40#, 8 x 30#, 11 x 20#, 13 x 10#
• Ulnar Curls, 3 x 10 (9# KB)
• Radial Curls, 3 x 10 (9# KB)

Support:

• Wrist Flexion Stretch, 2 x 30 seconds
• Wrist Extension Stretch, 2 x 30 seconds
• Sciatic Nerve Floss, 2 x 10

Review:

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