APH-2025-160

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): 4
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• 10-9-8-7-6-5-4-3-2-1:
  • Box Step Up (20")
  • Rebound x 10
  • Every interval (10 total): suitcase carry x 25m (each side, 45#)

Work:

• DOH Rack Pull
  • 3 x fail (2 sec hold): 275# x 9, 7, 7
  • 3 x fail (4 sec hold): 225# x 7, 6, 6
• Plate Hold
  • 5 x 5 sec (45#)
• Extensor Curl (cable)
  • 5 x fail: 10# x 10, 7, 3, 3, 2

Support:

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

Review:

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