APH-2025-164

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): 4
• Soreness (1-5): 2

Warm Up:

• 2 x 25m Each:
  • Lunge + Cossack
  • Lunge + Kick + SLDL
  • High Skip
  • Forward Rebound
  • Backward Rebound
  • Karaoke
  • Panther Crawl
  • Front Rack Carry (one hand, each side, 45#)
  • Suitcase Carry (each aide, 45#)

Work

• Wrist Curl (cable)
  • 2 x 15: 70#
  • Dropset: 25 x 80#, 10 x 70#, 7 x 60#, 7 x 50#, 7 x 40#, 10 x 30, 11 x 20#, 12 x 10#
• Pronation
  • 3 x 15: 10# (cable), Red Rogue Band, Orange Rogue Band
• Supination
  • 3 x 15: 10# (cable), Red Rocue Band, Orange Rogue Band
• Ulnar Curl: 3 x 15 (9#)
• Radial Curl: 3 x 15 (9#)

Support:

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

Review:

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