APH-2025-165

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): 6.5
• Sleep Quality (1-5): 3
• Mood (1-5): 3
• Soreness (1-5): 1

Training:

• 11 x 5 minute rounds
  • 9 x focus on nose breathing only (NBO)
  • 2 x technical analysis and helping partners drill

Review:

• Difficulty (1-10): 8
• Performance (1-10): 7
• Mat Hours: 2
• What worked well:
  • I did a good job of trying to work on HQ and SLX positions.
  • I stayed pretty focused (80%) in sticking with the slower pace and breathing through my now, but packing in as many rounds as I could.
• What didn’t work well:
  • I pushed the fitness sessions a little harder than planned this week, and the program volume is starting to add up. However, this isn’t totally unexpected as I’m about 75% through, which is a good time in the program to feel like it’s going to be tough to finish; maybe only slightly premature.
• Plan for next time:
  • The “more and slower” rounds is actually good for creativity and a good change of pace after a hard competition camp.
  • From a technical perspective, I still want to spend time passing from HQ and SLX.

Technical Resource: