APH-2025-169

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): 8
• Sleep Quality (1-5): 4
• Mood (1-5): 4
• Soreness (1-5): 1

Warm Up:

• 3 x 10m each:
  • Rebound Forward
  • Lunge + Cossack
  • Rebound Backward
  • Rebound Medial (Left)
  • Rebound Medial (Right)
  • Reverse Lunge
  • Rebound Lateral (Left)
  • Rebound Lateral (Right)
• Elbow CARs, 2 x 5

Work:

• Steel Plate Holds (pinch)
  • 2 x 5 @ 4 second hold (25#)
  • 2 x 10 @ 6 second hold (25#)
• Finger to Wrist Curl (cable)
  • 2 x 6 (100#)
  • Drop Set (100# x 11, 90# x 5, 80# x 5, 70# x 5, 60# x 5, 50# x 6, 40# x 6, 30# x 7, 20# x 11, 10# x 13)
  • Drop Set (100# x 3, 90# x 4, 80# x 4, 70# x 3, 60# x 3, 40# x 4, 40# x 4, 30# x 7, 20# x 10, 10# x 11)

Support:

• Wrist Flexion Stretch: 2 x 30 seconds
• Wrist Extension Stretch: 2 x 30 seconds

Review:

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