APH-2025-157

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

Warm Up:

• Rebound x 100
• Lunge + Cossack x 50m
• Suitcase Carry x 25m (each side, 70#)
• Rebound x 100
• Lunge + Kick + SLDL x 50m
• Suitcase Carry x 25m (each side, 70#)
• Rebound x 100
• High Skip x 50m
• Suitcase Carry x 25m (each side, 70#)
• Rebound x 100
• Karaoke x 50m
• Suitcase Carry x 25m (each side, 70#)

Work:

• DOH Rack Pull
  • 2 x 3 (4 sec hold), 285#
  • 2 x 5 (6 sec hold), 265#
  • 2 x 8 (8 sec hold), 175#
• DOH Finger Rack Pull
  • 2 x 3 (3 sec hold), 155#
  • 2 x 5 (5 sec hold), 155#
  • 2 x 8 (7 sec hold), 135#

Support:

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

Review:

• Difficulty (1-10): 9
• Performance (1-10): 8