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Train With Me

RIPT HOCKEY

Coach
Jeff LoVecchio

I didn't play professional hockey for 10 years because I was the most skilled guy (think Happy Gilmore). I used the gym year in & year out during my career to separate myself from the pack.

Although I'm now retired, my passion for training & bettering myself hasn't changed. I am & always will be an absolute savage & for the first time ever, I'm giving people the chance to train with me. When you sign up, you will literally be completing the EXACT same workouts I am! I want to build an army of savages that are training SMARTER & HARDER. Every single exercise from my warm-up, to my pre-hab, to plyometrics, everything has a video built into this app of me demonstrating & coaching you through perfect form for safety & maximum effectiveness. I am sold out for in person sessions almost all day every day so I decided to do this with the hopes of helping as many people as I possibly can for basically $1 per day.

Every month there will be different objectives but the outcomes will always be the same : Stay Healthy. Stay Jacked. Remain Explosive, Athletic & Sexy in a Mobile & Pain Free Body.

Anyone can join my team at anytime. Commit to training with me & start living your best life.

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My EXACT Training
My goals for my own training are simple : 1) Keep my body healthy & functioning at peak levels even as I age 2) Train SMARTER & HARDER for the best results in less time 3) Run circles around meatheads whose bodies don't actually function well... WHILE ALSO OUT LIFTING THEM 4) Be an Alpha
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Detailed Training From A Real S&C Coach
Stop going to the gym and guessing. Stop using poor form that is yielding you poor results & actually injuring your body. You will learn how to do every exercise correctly while earning all the gains you've always wanted. Whether you train with me for one month or year round, the knowledge you will posses from my programs will keep you healthy the rest of your life !!!!
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Health Is Wealth
Your body is your temple. You only get one. There are no returns. Let me teach you how to train in ways that will elevate your quality of life not detract from it.
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All Our Training Experience in 1 Place
Everything you need, from your training to your connection to me and the community, will be delivered to your fingertips. I've partnered with TrainHeroic to deliver our team's training to you using the same tech that I use with my pro guys. We'll track our progress and how we're stacking up against each other seamlessly, as we're training each day.
Features
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Access to Me
You can DM me anytime. You can also post to the message boards that ONLY WE CAN see to talk about anything and everything within our group !
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Programming 5 days per week
Mobility - Stability - Injury Prevention - Athleticism - Strength - Health
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Exercise Video Guidance
I demonstrate and coach you through EVERY SINGLE exercise
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Detailed, expert instruction
I lead by example. I will be performing every workout on the same days as you. I am always here to help.
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Committed Teammates
I miss being part of a team. The hardest part about retiring from hockey was losing the camaraderie you have with your team...So I created this team !
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Delivered through TrainHeroic
This isnt some shitty PDF. You will never guess what an exercise should look like. Train Heroic allows me to teach you and deliver you great training
Equipment
Required
Dumbells // Bands // Bench // Barbell & Some Plates (only two landmine exercises)
Recommended
Kettlebells // Gym Access - not necessary but reccomended if possible
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2020-10-19

Prep

A

RIPT Train With Me Prep Days 1 & 4

1 - On the way to the gym car sauna : 10 - 15 minutes away from the gym, absolutely BLAST the heat in the car. Goal here is to get a light drip going before you even walk into the gym - when you do this take a video and tag me on the gram 2 - Roll feet x 30 seconds each foot 3 - Foam roll anything that is tight (back, quads, it bands, hamstrings, hip flexors) 4 - Prone press ups x 10 5 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 6 - T spine twists x 5 each side 7 - Bird dogs x 5 each side 8 - 8 point plank x 20 seconds 9 - Short lever hip lifts x 5 each side 10 - Deadbugs with band x 10 each side 11 - Single leg adductor swings in glute bridge x 5 each side 12 - Single leg glute bridges x 10 each side 13 - Wall push hip flexor x 5 each side 14 - Manual ankle dorsiflexion x 10 each side 15 - Compass balance x 4 each side 16 - Stiff ankle toe walks x 20 yards 17 - Heel walks x 20 yards 18 - Pogos x 15 19 - Snap downs x 5 20 - 2 inch runs x 10 seconds

Short Sprints

B

Perform a few warm up sprints to make sure your body is ready : 25%, 50%, 75%, 90% 10 yard sprints x 3 - rest is your walk back (breathe in the nose & out the mouth) 15 yard sprints x 3 - rest is your walk back (breathe in the nose & out the mouth)

Plyos

C

Rear foot elevated split squat jumps 3 sets x 3 jumps each leg : Rest 45 seconds between sets Lateral skater jumps 3 sets x 3 jumps each leg : Rest 45 seconds between sets

D

RIPT RFESS

3 x 12

E

RIPT Landmine Lateral Lunges

3 x 12

F

RIPT Back Elevated Single Leg Hip Thrusts

3 x 12

G

RIPT Bear Position TKE

3 x 12

H

RIPT Lateral Monster Walk

3 x 12

RIPT Train With Me Core Day 1

I

* Alternating leg lift plank x 30 seconds - Rest 15 seconds and repeat (watch video) - 2 total sets * Side plank x 30 seconds each side (no rest between sides) - Rest 20 seconds and repeat - 2 total sets

J

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Monday
2020-10-20

Prep

A

RIPT Train With Me Prep Days 2 & 5

1 - On the way to the gym car sauna : 10 - 15 minutes away from the gym, absolutely BLAST the heat in the car. Goal here is to get a light drip going before you even walk into the gym - when you do this tag me on the gram ! 2 - Roll feet x 30 seconds each foot 3 - Foam roll anything on you that is tight (back, quads, it bands, hamstrings, hip flexors) 4 - Prone press ups x 10 5 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 6 - Half kneeling t-spine twists against wall x 5 each side 7 - Bird dogs x 5 each side 8 - 8 point plank x 20 seconds 9 - Deadbugs with band x 10 each side 10 - Neck flexors hand push x 20 seconds 11 - Neck extensors wall push x 20 seconds 12 - Neck anti lateral flexion hand push x 20 seconds to the left and right 13 - Shoulder clock taps x 2 times around with each hand 14 - Shoulder pre-hab wall slides x 10 15 - Shoulder pre-hab external rotator punches x 10 16 - Shoulder pre-hab internal rotator punches x 10

B

RIPT How To Ride A Bike Like An Athlete

1 x 4:00 @ 7

Medball Power

C

* Single arm medball chest pass : 3 sets x 3 throws each side - Men 10lb medball / Women 6-8lb medball : Rest 45 seconds between sets * Rotational medball throw: 3 sets x 3 throws each side - Men 10lb medball / Women 6-8lb medball : Rest 45 seconds between sets

D

RIPT Lat Pull From Table Top Positon

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

RIPT Train With Me Core Day 2 & 5

L

* Alternating shoulder tap plank x 30 seconds - Rest 15 seconds and repeat two more times (3 total sets) Thats it for core today since everything we did today roasted our core !!!!

M

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Tuesday
2020-10-21

A

Mobility Flow with Dr. Tony Katakis

1 x 1

Skill/Tech

B

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

C

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Wednesday
2020-10-22

Prep

A

RIPT Train With Me Prep Days 1 & 4

1 - On the way to the gym car sauna : 10 - 15 minutes away from the gym, absolutely BLAST the heat in the car. Goal here is to get a light drip going before you even walk into the gym - when you do this take a video and tag me on the gram 2 - Roll feet x 30 seconds each foot 3 - Foam roll anything that is tight (back, quads, it bands, hamstrings, hip flexors) 4 - Prone press ups x 10 5 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 6 - T spine twists x 5 each side 7 - Bird dogs x 5 each side 8 - 8 point plank x 20 seconds 9 - Short lever hip lifts x 5 each side 10 - Deadbugs with band x 10 each side 11 - Single leg adductor swings in glute bridge x 5 each side 12 - Single leg glute bridges x 10 each side 13 - Wall push hip flexor x 5 each side 14 - Manual ankle dorsiflexion x 10 each side 15 - Compass balance x 4 each side 16 - Stiff ankle toe walks x 20 yards 17 - Heel walks x 20 yards 18 - Pogos x 15 19 - Snap downs x 5 20 - 2 inch runs x 10 seconds

Jump Rope

B

Jumping Rope : 45 seconds On Followed By 30 seconds off x 5 sets

Plyos

C

Squat Jumps 3 sets x 5 jumps : Rest 45 seconds between sets Continuous Frog Leaps 3 sets x 5 jumps : Rest 45 seconds between sets

D

RIPT Kb Swings

3 x 12

E

RIPT Bb Hip Thrust From Floor

3 x 12

F1

RIPT Hex (Trap) Bar Deadlifts

3 x 12

F2

RIPT Db or Kb Sumo Squats

3 x 12

G

Leg Extension

4 x 12

H

RIPT Landmine Lateral Sliding Lunges

3 x 12

I

RIPT Wall Sit

1:00, 1:15, 1:30

Train With me Core 4

J

* 90/90 Sit Throughs x 5 on each side : Rest 30 seconds and repeat 2 more times (3 total sets) * Alternating leg lift plank x 30 seconds : Rest 15 seconds and repeat 1 more times (2 total sets) * Good mornings with band x 10 reps : Rest 20 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 Train With Me Prep Days 2 & 5

1 - On the way to the gym car sauna : 10 - 15 minutes away from the gym, absolutely BLAST the heat in the car. Goal here is to get a light drip going before you even walk into the gym - when you do this tag me on the gram ! 2 - Roll feet x 30 seconds each foot 3 - Foam roll anything on you that is tight (back, quads, it bands, hamstrings, hip flexors) 4 - Prone press ups x 10 5 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 6 - Half kneeling t-spine twists against wall x 5 each side 7 - Bird dogs x 5 each side 8 - 8 point plank x 20 seconds 9 - Deadbugs with band x 10 each side 10 - Neck flexors hand push x 20 seconds 11 - Neck extensors wall push x 20 seconds 12 - Neck anti lateral flexion hand push x 20 seconds to the left and right 13 - Shoulder clock taps x 2 times around with each hand 14 - Shoulder pre-hab wall slides x 10 15 - Shoulder pre-hab external rotator punches x 10 16 - Shoulder pre-hab internal rotator punches x 10

Upper Body Power

B

* 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

C

RIPT Neutral Grip Pull Ups

3 x MAX

D

RIPT Db Bench Press

3 x 12

E

Chest-Supported DB Row

3 x 12

F

RIPT Db Curl Into Overhead Press

3 x 12

G

RIPT Skull Crusher Negatives

3 x 12

H

RIPT Db Farmers Carry

3 x 40

I

RIPT Wall Hammer Curls

3 x 12

J

RIPT Wall Push Toe Touches

5 x 30

K

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Friday
2020-10-21

A

Mobility Flow with Dr. Tony Katakis

1 x 1

Skill/Tech

B

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

C

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Saturday
2020-10-21

A

Mobility Flow with Dr. Tony Katakis

1 x 1

Skill/Tech

B

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

C

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

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Train With Me

You won't regret it

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FAQs
How long is each training session?
60-75 Minutes Four Days Per Week - 10 Minute Mobility Sessions The Other Three Days !
Can I just jump in or should I wait for the start of a new cycle?
The way I'll write the training will allow you to jump in at any time. Don't wait around while me and the rest of the team are already getting after it. Come join us!
Is this really your training program?
100%. This is exactly what I'm doing right now. I'm going to be training with you. I'll catch up with you on the leaderboards and I'll be chiming in on the message boards with the rest of the team.
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