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RIPT HOCKEY

Coach
Jeff LoVecchio

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

Now that you have finished up my 2022 Off-Season Prep Program your body is primed & ready to start immediately gaining strength. It is still early in the off-season so our training is still more generalized at this point. Think of this time as building a very very strong base from which you will be able to draw strength & power from as we shift to more athletic types of training in the middle of the summer ! 

Time to get after it !!!!! 

2022 Phase 2 will last 5 weeks ! 

4 weeks of training & 1 de-load week ! 

Phase 3 will be out and ready to rip once you have finished with all five weeks of Phase 2 ! 

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
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True Core Strength
Lifting weights unilaterally will absolute crush your core in a way that will prepare you for every single battle you will face on the ice in the upcoming season. When you lift using only one limb at a time your mid section (core) has to counterbalance so that you dont tip over ! This is the most similar thing to an on ice, in the corner or net front battle we can do - Hello stronger core !
Features
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Access to me day and night
Coaches who will hold you accountable and provide the feedback you need to grow - you can send videos for form checks anytime !
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Programming 7 days per week
I look at the whole package when training hockey players - my training actually translates to the ice !
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Videos of EVERYTHING !!!!!!
Videos of me coaching you like I'm standing right next to you !!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is stupid. I will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
A gym is needed to perform these training sessions ! 
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Sample Week
Week 1 of 5-week program
Sunday

Prep

A

RIPT 2022 Phase 2 Lower Roll/Hand Eye

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) Hand Eye x 5-10 Minutes ( yes I want 5-10 minutes of this ! ) Ideas : 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 - Nicole Hensley Juggling Challenges - Non Dominant Soccer Pick Up x 10 - Non Dominant Football Throws

Prep

B

RIPT 2022 Phase 2 Lower Prep

Click Thumbnail For Coaching Videos of These Exercises - LEARN THEM !!!! 1: 1 x 10 Per Foot Manual Ankle Dorsiflexion Mobility 2: 1 x 4/4 Balance With Circular Slider 3: 1 x 20 Yards Stiff Ankle Toe Walks 4: 1 x 20 Yards Heel Walks 5: 1 x 5 Press Ups 6: 1 x 15 Band Resisted Dead Bugs 7: 1 x 8/8 Short Lever Hip Lifts 8: 1 x 10/10 Bird dogs 9: 1 x 30 Seconds Each Side Side Planks 10: 1 x 8/8 Kneeling T Spine Twist On Wall 11: 1 x 5/5 Half Kneeling Hip Lifts With PVC ----------------------------------------------------- 12: 1 x 5/5 Side Lying Hip CAR 13: 1 x 5 90/90 Forward Fold Hip Hinge 14: 1 x 5/5 90/90 Grap Squeezes 15: 1 x 8/8 Terminal Knee Extensions 16: 1 x 8/8 Hamstring Airplanes 17: 1 x 20 Double Leg Glute Bridges 18: 1 x 5 Snap Downs 19: 1 x 10 Seconds 2 Inch Run - SCAN THE ROOM WITH YOUR EYES WHILE DOING THIS ! PRACTICE HEAD ON A SWIVEL WITH PURPOSE !!!!!!!

Skips & Sprints

C

WATCH VIDEOS & LEARN CORRECT FORM !!!! 1 x 10 Pogos For the following 4 exercises, your walk back to the starting line will be your rest !!! While walking back, FOCOUS ON SLOW DEEP NASAL BREATHS (breathing in the nose, filly the belly with air) 1 x 15 Yards Low Skip (looking for distance on these) 1 x 15 Yards High Skip (lookin for height on these) 1 x 15 Yards Butt Kicks ( no video - sorry - just normal butt kicks ) 1 x 15 Yards High Knees ( no video - sorry - just normal butt kicks ) 3 15 Yard Warm Up Sprints at 25% - 50% - 75% (walk back to starting line is your rest between) 3 x 10 Yard Sprints Take as much rest time as you need between these so each is full speed

Plyos

D

Bilateral Plyos - since we have done a lot of work already today our plyos will be simple ! WATCH VIDEOS FOR COACHING !!!! 1 x 4 Rapid Deceleration Depth Drops (older players can perform these from a bench younger players only 6-10 inches off of the ground) Rest 30 Seconds 1 x 4 Squat Jumps - Pause between each jump and reset ! Rest 60 Seconds and repeat 2 more times through ( 3 total sets)

E

RIPT RFESS

3 x 12

F

RIPT Landmine Lateral Lunges

3 x 12

G

RIPT Back Elevated Single Leg Hip Thrusts

3 x 12

H

RIPT Bear Position TKE

3 x 12

Core

I

1 x 12/12 Lateral Monster Walks Rest 30 Seconds 1 x 15 Seconds Each Leg Copenhagen Planks Rest 30 Seconds 1 x 12 Supermans Rest 15 seconds and repeat through 2 more times !

J

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Monday
2020-10-20

Prep

A

RIPT 2022 Upper Roll/Hand Eye

1) Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2) Use a dip handle or end of a barbell to dig into your pec and where the pec meets our shoulder - this will help to keep your chest muscles in check and not pull your shoulders forward ! 2) Foam Roll : Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis (muscle on outside of your shin 3) Hand Eye x 5-10 Minutes ( yes I want 5-10 minutes of this ! ) Ideas : 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 - Nicole Hensley Juggling Challenges - Multi Dimensional Hand Eye ( my favorite drill ) - PVC Hand Eye

Prep

B

RIPT Train With Me Prep Days 2 & 5

1 - Prone press ups x 10 2 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 3 - Half kneeling t-spine twists against wall x 5 each side 4 - Bird dogs x 5 each side 5 - 8 point plank x 20 seconds 6 - Deadbugs with band x 10 each side 7 - Neck flexors hand push x 20 seconds 8 - Neck extensors wall push x 20 seconds 9 - Neck anti lateral flexion hand push x 20 seconds to the left and right 10 - Shoulder clock taps x 2 times around with each hand 11 - Shoulder pre-hab wall slides x 10 12 - Shoulder pre-hab external rotator punches x 10 13 - Shoulder pre-hab internal rotator punches x 10 14 - Band Pull Aparts x 10 15 - PVC Prayer Stretch With Dr. Tony x 5 16 - Somersaults 1 x 3

Medball Power

C

* Single arm medball chest pass : 3 sets x 3 throws each side - Men 10lb medball / Women 6-8lb medball : Rest 30 seconds between sets * Rotational medball throw: 3 sets x 3 throws each side - Men 10lb medball / Women 6-8lb medball : Rest 30 seconds between sets

D

RIPT Side Plank Band Rows

3 x 12

E

RIPT Neutral Grip Pull Ups

1 x MAX

F

RIPT Single Arm Db Bench Press

3 x 12

G

RIPT Half Bird Dog Db Row

3 x 12

H

RIPT Half Kneeling Single Arm Db Overhead Press

3 x 12

I

RIPT Single Arm Farmers Carry

3 x 20

J

RIPT Zottoman Curl

3 x 12

K

RIPT Band Resisted Straight Arm Pull Downs

3 x 12

Abs

L

Since your core was absolutely dominated all day from these anti rotational unilateral upper body exercises we will finish with an ab smoker just for fun, YEEEEWWWW Wall Push Toe Touches x 50 Rest 12 seconds x 40 Rest 10 Seconds x 30 Rest 8 Seconds x 20 Rest 6 Seconds x 10 Done

M

RIPT How To Ride A Bike Like An Athlete

1 x 5:00 @ 6

N

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 2:00

B2

RIPT Shooting Progression 1 With Connor Chatham

1 x 2:00

B3

RIPT Stickhandling Progression 2 With Connor Chatham

1 x 2:00

B4

RIPT Shooting Progression 2 With Connor Chatham

1 x 2:00

B5

RIPT Stickhandling Progression 3 With Connor Chatham

1 x 5:00

B6

RIPT Stickhandling Progression 4 With Connor Chatham

B7

RIPT Shooting Progression 4 With Connor Chatham

C

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Wednesday

Prep

A

RIPT 2022 Phase 2 Lower Roll/Hand Eye

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) Hand Eye x 5-10 Minutes ( yes I want 5-10 minutes of this ! ) Ideas : 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 - Nicole Hensley Juggling Challenges - Non Dominant Soccer Pick Up x 10 - Non Dominant Football Throws

Prep

B

RIPT 2022 Phase 2 Lower Prep

Click Thumbnail For Coaching Videos of These Exercises - LEARN THEM !!!! 1: 1 x 10 Per Foot Manual Ankle Dorsiflexion Mobility 2: 1 x 4/4 Balance With Circular Slider 3: 1 x 20 Yards Stiff Ankle Toe Walks 4: 1 x 20 Yards Heel Walks 5: 1 x 5 Press Ups 6: 1 x 15 Band Resisted Dead Bugs 7: 1 x 8/8 Short Lever Hip Lifts 8: 1 x 10/10 Bird dogs 9: 1 x 30 Seconds Each Side Side Planks 10: 1 x 8/8 Kneeling T Spine Twist On Wall 11: 1 x 5/5 Half Kneeling Hip Lifts With PVC ----------------------------------------------------- 12: 1 x 5/5 Side Lying Hip CAR 13: 1 x 5 90/90 Forward Fold Hip Hinge 14: 1 x 5/5 90/90 Grap Squeezes 15: 1 x 8/8 Terminal Knee Extensions 16: 1 x 8/8 Hamstring Airplanes 17: 1 x 20 Double Leg Glute Bridges 18: 1 x 5 Snap Downs 19: 1 x 10 Seconds 2 Inch Run - SCAN THE ROOM WITH YOUR EYES WHILE DOING THIS ! PRACTICE HEAD ON A SWIVEL WITH PURPOSE !!!!!!!

Lateral Shuffels

C

Today we will perform lateral shuffle shuttles BUT I dont want these to be an all out sprint ! KEYS : 1 - Stay low and keep your body under control 2 - Be light on your feet 3 - I want you TO LOOK AROUND & SCAN THE ROOM OUR AREA YOU ARE TRAINING IN ! On the ice the best players are CONSTANTLY scanning the ice to keep their brain updated on how much space & time they have as well as knowing where their teammates are for outlets etc - you CAN practice this important skill in the gym - so during these shuttles I want you to be scanning around you as you move back & forth between the cones - this may mean that you cant move as fast at first, that is okay, Rome wasnt built in a day, this is something we will be practicing all summer long ! 4 - Place cones or waterbottles or markers of some sort 15 yards apart 5 - Lateral shuffle with long, controlled strides while looking around the room/area there & back 3 times (90 total yds) Rest 4:1 - if it takes 20 seconds rest 60 4 total sets

D1

RIPT Kb Swings

3 x 8

D2

RIPT Lateral Skater Jumps For Distance & Height

3 x 3

E

RIPT Bb Hip Thrust From Floor

3 x 8

F1

RIPT Hex (Trap) Bar Deadlifts

3 x 8

F2

RIPT Db or Kb Sumo Squats

3 x 8

G

RIPT Landmine Lateral Sliding Lunges

3 x 8

H

RIPT Hamstring Slides

3 x 8

I

RIPT Wall Sit

1:15, 1:15, 1:30

Train With me Core 4

J

* 90/90 Sit Throughs x 5 on each side Rest 15 seconds * Alternating leg lift plank x 25 seconds Rest 15 seconds * Good mornings with thick band x 8 reps Rest 30 seconds and repeat 1 more time (2 total sets)

K

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Thursday
2020-10-23

Prep

A

RIPT 2022 Upper Roll/Hand Eye

1) Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2) Use a dip handle or end of a barbell to dig into your pec and where the pec meets our shoulder - this will help to keep your chest muscles in check and not pull your shoulders forward ! 2) Foam Roll : Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis (muscle on outside of your shin 3) Hand Eye x 5-10 Minutes ( yes I want 5-10 minutes of this ! ) Ideas : 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 - Nicole Hensley Juggling Challenges - Multi Dimensional Hand Eye ( my favorite drill ) - PVC Hand Eye

Prep

B

RIPT Train With Me Prep Days 2 & 5

1 - Prone press ups x 10 2 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 3 - Half kneeling t-spine twists against wall x 5 each side 4 - Bird dogs x 5 each side 5 - 8 point plank x 20 seconds 6 - Deadbugs with band x 10 each side 7 - Neck flexors hand push x 20 seconds 8 - Neck extensors wall push x 20 seconds 9 - Neck anti lateral flexion hand push x 20 seconds to the left and right 10 - Shoulder clock taps x 2 times around with each hand 11 - Shoulder pre-hab wall slides x 10 12 - Shoulder pre-hab external rotator punches x 10 13 - Shoulder pre-hab internal rotator punches x 10 14 - Band Pull Aparts x 10 15 - PVC Prayer Stretch With Dr. Tony x 5 16 - Somersaults 1 x 3

Upper Body Power

C

* Explosive Push Ups 3 sets x 5 reps : Rest 45 seconds between sets * Explosive Rows 3 sets x 8 reps : 45 seconds rest between sets --- you dont have to have access to the same set up as the video - you can use any type of band, either looped or a band with two handles - still perform these explosive rows the exact same way

D

RIPT Neutral Grip Pull Ups

3 x MAX

E

RIPT Db Bench Press

3 x 8

F

Chest-Supported DB Row

3 x 8

G

RIPT Db Curl Into Overhead Press

3 x 8

H

RIPT Skull Crusher Negatives

3 x 12

I

RIPT Db Farmers Carry

3 x 40

J

RIPT Wall Hammer Curls

3 x 12

K

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 2:00

B2

RIPT Shooting Progression 1 With Connor Chatham

1 x 2:00

B3

RIPT Stickhandling Progression 2 With Connor Chatham

1 x 2:00

B4

RIPT Shooting Progression 2 With Connor Chatham

1 x 2:00

B5

RIPT Stickhandling Progression 3 With Connor Chatham

1 x 5:00

B6

RIPT Stickhandling Progression 4 With Connor Chatham

B7

RIPT Shooting Progression 4 With Connor Chatham

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 2:00

B2

RIPT Shooting Progression 1 With Connor Chatham

1 x 2:00

B3

RIPT Stickhandling Progression 2 With Connor Chatham

1 x 2:00

B4

RIPT Shooting Progression 2 With Connor Chatham

1 x 2:00

B5

RIPT Stickhandling Progression 3 With Connor Chatham

1 x 5:00

B6

RIPT Stickhandling Progression 4 With Connor Chatham

B7

RIPT Shooting Progression 4 With Connor Chatham

C

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

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NO REGRETS

Don't be that player sitting on a bar stool in ten, fifteen, twenty years drowning in your sorrows talking about WHAT IF. Eff that noise, take control of your own destiny & LET ME HELP YOU TRAIN SMARTER & HARDER !!!!!

Get 2022 Off-Season Phase 2
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FAQs
Will i be as jacked as you, Jeff ?
There's only one way to find out...Train With Me Online, LFG
2022 Off-Season Phase 2