RIPT HOCKEY

Coach
Jeff LoVecchio

The offseason is what separates the men from boys and the women from girls. It's GO TIME !

This three week phase is specifically designed to balance your body back out after a long grueling season on the ice. This is THE FOUNDATION you need to build the rest of your off-season on. Paying attention to the details of this phase will set you up for a healthy and successful off-season.

 As soon as this phase is completed, you will immediately move on to 2022 Phase II, and that's where the fun really starts !!!! 

Remember : If You Give More You Will Be More !

LFG

Features
7 sessions per week
Must use App app to view and log training
Program Training
Features
feature-icon
Access to me 24/7
You can ask me questions, send me form video checks, or just chat with me all through this app !
feature-icon
Programming 7 days per week
This phase focuses on : Getting your body healthy after your season - mobility, stability, control, isometric strength, stickhanding/shooting drills
feature-icon
Detailed, expert instruction
Every single video from my hand eye drills - to warm ups - to pre-hab- to lifts - to agility and sprinting - ALL HAVE DETAILED VIDEOS COACHING YOU !
feature-icon
Delivered through TrainHeroic
This is NOT some crappy PDF from the 90's. I spent a lot of time, energy & money filming every exercise so that it's like I'm coaching you in person!
sample week banner image
phoneMockup
Sample Week
Week 1 of 3-week program
Sunday
RIPT HOCKEY OFF SEASON PREP 1.1

Prep

A

1 - Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2 - Foam Roll - Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis (muscle on outside of your shin 3 - Juggle - Left Hand 2 Ball Juggle x 2 Minutes - Right Hand 2 Ball Juggle x 2 Minutes - Both Hands 3 Ball Juggle x 2 Minutes

Prep

B

RIPT Activation 1/3

3 Minute Bike Spin or 2 Minute Light Jog Click Thumbnail For Videos of These Exercises ! 1 x 8 Per Foot Manual Ankle Dorsiflexion Mobility 1 x 30 Seconds Per Foot Eyes Closed Balance Drill 1 x 4/4 Compass Balance Drill 1 x 10/10 Dead bugs 1 x 8/8 Short Lever Hip Lifts 1 x 10/10 Bird dogs 1 x 20 Seconds 8 Point Plank 1 x 5/5 Kneeling T Spine Twists - HOLD AT THE TOP FOR A 2 COUNT - PUSH THAT RANGE OF MOTION ! 1 x 5/5 Half Kneeling Hip and Groin Mobility Drill 1 x 5/5 Half Kneeling Hip Lifts With PVC 1 x 5 Snapdowns 1 x 10 Seconds 2 Inch runs

Prep

C

RIPT Lower Pre-Hab 1/3

For this prep phase we are starting off simple ! Next phase these will all be harder - FOCUS ON THE DETAILS !! Click Thumbnail For Videos of These Exercises ! 1 x 8 Of Each Of The Following - Slow, Controlled, Focused - Make That Mind Muscle Connection Straight Leg Raises Straight Leg Lateral Raises Straight Leg Lateral Adductor Raises Single Leg Glute Bridges Lateral Monster Walks

D

RIPT Isometric Lunge Hold

3 x 30

E

RIPT Isometric Lateral Lunge Hold

3 x 30

F

RIPT Glute Medius Wall Push

3 x 20

G

RIPT Single Leg Glute Bridges

3 x 25

H1

RIPT Stiff Ankle Toe Walks

3 x 20

H2

RIPT Heel Walks

3 x 20

H3

RIPT Wall Sit

1:00, 1:10, 1:20

Strength/Power

I

RIPT Isometric Core 1

Alternating Shoulder Tap Plank x 25 Seconds ss Posterior Superman ISOMETRIC (hold at the top of this exercise) Hold x 15 Seconds ss Left Side Plank x 25 Seconds ss Ride Side Plank x 25 Seconds ---Rest x 30-45 Seconds and Repeat 1 More Time

Recovery

J

RIPT Recovery

Perform each of these for 30-60 seconds. Really focus on your form and BREATHING calmly and deeply into your belly throughout the entirety of the stretch ! 1 - Rfess Stretch 2 - Band Assisted Hamstring Stretch 3 - Pigeon Stretch 4 - Band Assisted V Stretch

K

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Monday
RIPT HOCKEY OFF SEASON PREP 1.2

Prep

A

1 - Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2 - Foam Roll - Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis (muscle on outside of your shin) 3 - PVC Pipe Hand Eye - Put In The Notes Section For This Exercise Your Best Score On Each Side Every Time You Do This - 2 Minutes Each Way - Have Fun With It - You Can Go Off The Wall Too

Prep

B

RIPT Activation 2/4

3 Minute Bike Spin or 2 Minute Light Jog Click thumbnail for videos of these exercises ! 1 x 10 Prone Press Ups 1 x 5 Cat Camel 1 x 5/5 Bird Dogs 1 x 30 Second Plank 1 x 5/5 PVC T Spine Twists 1 x 10 Glute Bridges

RIPT Neck and Shoulder Pre-Hab 2/4

C

Watch Videos For Coaching ! 1 x 15 Seconds Each Way - 4 Way Neck Isometric Holds 1 x 8 Shoulder Pre-hab Wall Slides 1 x 8 Shoulder Pre-hab Internal Rotators Punches Each Side 1 x 8 Shoulder Pre-hab External Rotators Punches Each Side 1 x 8 Band Pull Aparts 1 x 8 Scapular Push Ups

D

RIPT Pull Up Isometric Hold

E

RIPT Push Up Isometric Hold

3 x 20

F

RIPT TRX Inverted Row Isometric Hold

3 x 20

G

RIPT Anti Rotational Foam Roller Press

3 x 12

H

RIPT Db Farmers Carry

3 x 25

I

RIPT Biceps Isometric Hold Example

3 x 20

Strength/Power

J

RIPT Isometric Core 1

Alternating Leg Lift Plank x 25 Seconds ss Supermans x 10 Seconds ss Left Side Plank x 25 Seconds ss Ride Side Plank x 25 Seconds ---Rest x 30-45 Seconds and Repeat 1 More Time

RIPT Recovery Upper Body

K

Perform each of these for 30-60 seconds. Really focus on your form and BREATHING calmly and deeply into your belly throughout the entirety of the stretch ! 1. PVC Prayer Stretch 2. Lat EDLOA Stretch 3. Pec ELDOA Stretch

L

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Tuesday
Recovery Day Prep

Skill/Tech

A

RIPT Hand Eye Drills

Learning to juggle Gold Medalist client Nicole Hensley juggling challenge Non dominant soccer juggle Non dominant football throws PVC hand eye Multidimensional hand eye Quick hands SwitchedOn App quick touch 1v0 or 1v1

B1

RIPT Stickhandling Progression 1 With Connor Chatham

1 x 5:00

B2

RIPT Shooting Progression 1 With Connor Chatham

1 x 5:00

C

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Wednesday
RIPT HOCKEY OFF SEASON PREP 1.1

Prep

A

1 - Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2 - Foam Roll - Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis (muscle on outside of your shin 3 - Juggle - Left Hand 2 Ball Juggle x 2 Minutes - Right Hand 2 Ball Juggle x 2 Minutes - Both Hands 3 Ball Juggle x 2 Minutes

Prep

B

RIPT Activation 1/3

3 Minute Bike Spin or 2 Minute Light Jog Click Thumbnail For Videos of These Exercises ! 1 x 8 Per Foot Manual Ankle Dorsiflexion Mobility 1 x 30 Seconds Per Foot Eyes Closed Balance Drill 1 x 4/4 Compass Balance Drill 1 x 10/10 Dead bugs 1 x 8/8 Short Lever Hip Lifts 1 x 10/10 Bird dogs 1 x 20 Seconds 8 Point Plank 1 x 5/5 Kneeling T Spine Twists - HOLD AT THE TOP FOR A 2 COUNT - PUSH THAT RANGE OF MOTION ! 1 x 5/5 Half Kneeling Hip and Groin Mobility Drill 1 x 5/5 Half Kneeling Hip Lifts With PVC 1 x 5 Snapdowns 1 x 10 Seconds 2 Inch runs

Prep

C

RIPT Lower Pre-Hab 1/3

For this prep phase we are starting off simple ! Next phase these will all be harder - FOCUS ON THE DETAILS !! Click Thumbnail For Videos of These Exercises ! 1 x 8 Of Each Of The Following - Slow, Controlled, Focused - Make That Mind Muscle Connection Straight Leg Raises Straight Leg Lateral Raises Straight Leg Lateral Adductor Raises Single Leg Glute Bridges Lateral Monster Walks

D

RIPT Front Foot Elevated Reverse Lunge

3 x 10 @ 0 lb

E

RIPT Lateral Lunge

3 x 10 @ 0 lb

F

RIPT Glute Medius Wall Push

3 x 20

G

RIPT Single Leg Glute Bridges

3 x 12 @ 0 lb

H1

RIPT Stiff Ankle Toe Walks

3 x 20

H2

RIPT Heel Walks

3 x 20

H3

RIPT Wall Sit

1:00, 1:10, 1:20

Strength/Power

I

RIPT Isometric Core 1

Alternating Shoulder Tap Plank x 25 Seconds ss Posterior Superman ISOMETRIC (hold at the top of this exercise) Hold x 15 Seconds ss Left Side Plank x 25 Seconds ss Ride Side Plank x 25 Seconds ---Rest x 30-45 Seconds and Repeat 1 More Time

Recovery

J

RIPT Recovery

Perform each of these for 30-60 seconds. Really focus on your form and BREATHING calmly and deeply into your belly throughout the entirety of the stretch ! 1 - Rfess Stretch 2 - Band Assisted Hamstring Stretch 3 - Pigeon Stretch 4 - Band Assisted V Stretch

K

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Thursday
RIPT HOCKEY OFF SEASON PREP 1.2

Prep

A

1 - Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2 - Foam Roll - Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis (muscle on outside of your shin) 3 - PVC Pipe Hand Eye - Put In The Notes Section For This Exercise Your Best Score On Each Side Every Time You Do This - 2 Minutes Each Way - Have Fun With It - You Can Go Off The Wall Too

Prep

B

RIPT Activation 2/4

3 Minute Bike Spin or 2 Minute Light Jog Click thumbnail for videos of these exercises ! 1 x 10 Prone Press Ups 1 x 5 Cat Camel 1 x 5/5 Bird Dogs 1 x 30 Second Plank 1 x 5/5 PVC T Spine Twists 1 x 10 Glute Bridges

RIPT Neck and Shoulder Pre-Hab 2/4

C

Watch Videos For Coaching ! 1 x 15 Seconds Each Way - 4 Way Neck Isometric Holds 1 x 8 Shoulder Pre-hab Wall Slides 1 x 8 Shoulder Pre-hab Internal Rotators Punches Each Side 1 x 8 Shoulder Pre-hab External Rotators Punches Each Side 1 x 8 Band Pull Aparts 1 x 8 Scapular Push Ups

D

RIPT Band Pull Aparts

3 x 12

E

RIPT Full Body Push Ups

@ 7

F

RIPT TRX Inverted Row

@ 7

G

RIPT Anti Rotational Foam Roller Press

3 x 12

H

RIPT Db Farmers Carry

3 x 20

I

RIPT Zottoman Curl

3 x 10

Strength/Power

J

RIPT Isometric Core 1

Alternating Leg Lift Plank x 25 Seconds ss Supermans x 10 ss Left Side Plank x 25 Seconds ss Ride Side Plank x 25 Seconds ---Rest x 30-45 Seconds and Repeat 1 More Time

RIPT Recovery Upper Body

K

Perform each of these for 30-60 seconds. Really focus on your form and BREATHING calmly and deeply into your belly throughout the entirety of the stretch ! 1. PVC Prayer Stretch 2. Lat EDLOA Stretch 3. Pec ELDOA Stretch

L

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Friday
Recovery Day Prep

Skill/Tech

A

RIPT Hand Eye Drills

Learning to juggle Gold Medalist client Nicole Hensley juggling challenge Non dominant soccer juggle Non dominant football throws PVC hand eye Multidimensional hand eye Quick hands SwitchedOn App quick touch 1v0 or 1v1

B1

RIPT Stickhandling Progression 1 With Connor Chatham

1 x 5:00

B2

RIPT Shooting Progression 1 With Connor Chatham

1 x 5:00

C

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Saturday
Recovery Day Prep

Skill/Tech

A

RIPT Hand Eye Drills

Learning to juggle Gold Medalist client Nicole Hensley juggling challenge Non dominant soccer juggle Non dominant football throws PVC hand eye Multidimensional hand eye Quick hands SwitchedOn App quick touch 1v0 or 1v1

B1

RIPT Stickhandling Progression 1 With Connor Chatham

1 x 5:00

B2

RIPT Shooting Progression 1 With Connor Chatham

1 x 5:00

C

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

closer-image-1
closer-image-2
How Good Do You Want To Be ?

If you aren't serious about taking your game to the next level this off-season, THEN THIS IS NOT FOR YOU !!!! If you're a gamer and looking for any edge you can possibly find, my 2022 off-season program will take your confidence & game to a whole new level

Get Prep Phase 2022 Off-season Training
closer-image-3
FAQs
The Proof
verified-athlete-avatar Jakub Dobes

First Team All Big Ten Goaltender

Verified Athlete

""My experience with Jeff is perfect. The workouts are making me a better goalie because we focus on the stuff that I actually need. We work on everything a hockey player can possibly do. The most important thing is that it's fun too.""

verified-athlete-avatar Patrick Johnson

Captain Bismarck Bobcats NAHL

Verified Athlete

""Jeff does an amazing job incorporating all aspects into his workouts. The detail orientated movements translate right onto the ice and I feel like I could relate to each movement every time I hit the ice whether that was my skating power, or battling in the corner trying to keep a dman off of me.""

verified-athlete-avatar Tyler Parks

6th Year Professional Goaltender

Verified Athlete

""Every day we start off with visualization & it has helped me tremendously to come into the gym with a purpose & to give my all every day. My body has never felt better & I owe that to his unique workouts. I can truly say that as a friend & trainer you will never meet someone as passionate as Jeff.""

Prep Phase 2022 Off-season Training