APH-2025-161

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): 2
• Mood (1-5): 2
• Soreness (1-5): 1

Warm Up:

• CARs, 2 x 5
  • Shoulder, Hip, Neck, Thoracic, Spine

Work:

• 15 minutes plyometrics:
  • Forward Rebound x 20m
  • Backward Rebound x 20m
  • Lateral Rebound x 10m (1 leg, each side)
  • Medial Rebound x 10m (1 leg, each side)
  • Cartwheel
  • Lunge + Cossack x 20m
  • Lunge + Kick + SLDL x 20m
  • Deck Squat + Broad Jump x 20m
  • Reverse Lunge + Sissy Squat x 20m

Support:

• Deep Squat x 2:00

Review:

• Difficulty (1-10): 6
• Performance (1-10): 7