APH-2025-159

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:

• Assault Bike x 50 calories
  • Every 10 calories, stop and do:
    • Lunges x 10 (total)
    • Reverse Lunges x 10 (total)
• Ball Carry (16#) x 10 minutes
  • Below shoulders, above hips

Work:

• 20" box
  • Reverse Ball-Over-Box x 20 (16#)
  • Step Up-and-Over x 20
• 24" box
  • Lateral Ball-Over-Box x 20 (16#)
  • Step Up-and-Over x 20
• 26" box
  • Ball-Over-Box x 20 (16#)
  • Step Up-and-Over x 20

Support:

• 5 x 30 seconds on, 30 seconds off
  • choice calisthenics: rebounding, cartwheel, speed skate

Review:

• Difficulty (1-10): 5
• Performance (1-10): 7

Identical to: ONWD-2025-020