APH-2025-167

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: Fitness sessions should include (A) leg focused warm up, (B) Budokon animal movements in warm ups, and (C) supplemental neck strength and hamstring stretching.

Assessment:

• Sleep Quantity (hours): 7.5
• Sleep Quality (1-5): 4
• Mood (1-5): 3
• Soreness (1-5): 2

Warm Up:

• 10-9-8-7-6-5-4-3-2-1 each:
  • Rebound x 10
  • Farmer Carry x 50m (2 x 35#)
  • Speed Skate
  • Farmer Carry x 50m (2 x 35#)

Work:

• DOH Rack Pull
  • 2 x 2 @ 5 second hold (275#)
  • 2 x 4 @ 8 second hold (245#)
  • 2 x 6 @ 10 second hold (225#)
• DOH Finger Rack Pull
  • 2 x 2 @ 4 second hold (205#)
  • 2 x 4 @ 6 second hold (185#)
  • 2 x 6 @ 8 second hold (135#)

Support:

• Wrist Flexion Stretch, 2 x 30 seconds
• Wrist Extension Stretch, 2 x 30 seconds
• Wrist CARs (fingers splayed), 1 x 5 each side

Review:

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