APH-2025-162

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:

• Bike x 10 min @ 3:3 breath (88 cal)
• 50-40-30-20-10 seconds each:
  • Dead Hang
  • Deep Squat

Work:

• Plate Curls
  • 2 x 8 (2 hand, 35#)
  • 3 x 12 (2 hand, 25#)
• Finger to Wrist Curl
  • 5 x 10 (barbell in front, standing, 35#)

Support:

• 5 rounds of:
  • Push Up x 20
  • Wrist Extension Stretch x 20 sec
  • Wrist Flexion Stretch x 20 sec

Review:

• Difficulty (1-10): 8
• Performance (1-10): 7