APH-2025-172

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

• Warm Up:
  • 5 minute of shoulder and hip CARs
• Work:
  • 4 x 5 minute rounds (creativity focus)

Review:

• Difficulty (1-10): 7
• Performance (1-10): 8
• Mat Hours: 0.75
• What worked well?
  • I’ve been focusing open mat time on “cultivation”, trying to only breath through my nose during rounds as well as implement techniques and movements I don’t usually use. Overall this has surprisingly made me a lot sharper and is more fun than always hammering “to win.”
  • Grips reportedly feel super strong.
• What didn’t work?
  • I had a to teach a counselor training this morning, so I missed most of the training session.
• Plan for next time?
  • Coming to the end of my grip program, the half-session “de-load” probably wasn’t a bad idea though.

Technical Resource: