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TWM Team

Ricco Fitness

Coach
Ricco Ratajczyk

Welcome to the Train With Me Team!

This is my personal training program, to become the best version of myself. Combining strength, conditioning and my knowledge as a fitness and performance specialist, to perform at my best, be ready for anything coming my way and living a fit and healthy life till I'm a 100 Years old.

My goal is to be as strong as possible, mobile and anti-fragile, while being able to run/cycle far and fast.

My training has a large emphasis on movement patterns and mobility, combined with running workouts to improve my stamina, keep my heart healthy and get ready for my next endurance race.

I've had a good injury history during my hockey career, therefore a lot of the exercises I use in my routines have the intension to keep my body functioning well.

If your goal is to move well, perform well and feel amazing, be part of my team and train with me every single day.

I provide 3-4 strength workouts, 2-4 running workouts and additional mobility routines every single week.

I work in blocks, followed by an active recovery period.

Try it for free the first 7 days!

And after that, for less than a dollar per day if you loved it.

Features
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Access to me.
We will hold each other accountable and grow together.
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Programming 7 days per week
Daily strength, conditioning, mobility and endurance training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
All workouts are accessible and can be logged through the App.
Equipment
Required
Gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2024-10-29

A1

Cat Cow

1 x 10

A2

Prone Alternating Shoulder Hovers

1 x 20

A3

Banded Lat Stretch Lateral Flexion

1 x 10

B1

Juggle against wall

1 x 2:00

B2

TB Drop and Pass switches

1 x 2:00

C

Pull Ups Wide Grip

D

DB Z-Press Reciprocal

3 x 20

E

Dips

F1

Legless Rope Climb

3 x 2

F2

Standing Cable Tricep Extensions

3 x 12

Tuesday
Recovery Leg Sesh 

A1

Bearcrawl Hip Rolls

1 x 20

A2

Supine Hip IR w/ Roller

1 x 10

A3

Dynamic Hamstring Stretch & Worlds Greatest

1 x 8

A4

Backroll to Pancake

1 x 8

A5

Plantar Fascial Knee Drives

1 x 10

B1

Pogo Jumps

1 x 15

B2

Yielding 45° Skater Bound

1 x 20

B3

Bend Knee to Straight Knee Calf Raise

1 x 15

C1

Curtsy Lunge off Elevation

3 x 8

C2

Barbell Hang Clean

3 x 6

D1

Hamstring Curls on Roller

2 x 8

D2

Lunge Position Calf Raises

2 x 15

Wednesday
2024-10-31

A

Bike

Thursday
Mobility 

A1

Plantar Fascial Knee Drives

1 x 15

A2

Foot Pronation Drill w/ hip opening

1 x 15

A3

Cat Cow

1 x 8

A4

Cobra

1 x 1:00

A5

Quadruped Shoulder CARs

1 x 8

A6

T-Spine CARs

1 x 5

A7

Sidelaying Hip CARs

1 x 8

A8

Bearcrawl Hip Rolls

1 x 40

A9

Supine IR w/ Roller

1 x 15

A10

Pancake Banded

1 x 3:00

A11

Half Kneeling Quad stretch on wall

1 x 3:00

A12

Jeffersson Curl

12, 8

A13

Loaded Thomas Stretch

1 x 2:00

A14

90/90 Hip Switches

1 x 20

A15

90/90 Lift Offs - 3 Positions

1 x 5

Friday
Social Run 

A

Run

1 x 45:00

Saturday
2024-11-3

A

Bike

1 x 90:00

Coach
coach-avatar Ricco Ratajczyk

Former Pro Hockey Player Performance & Mobility Specialist Movement, Nutrition and Healthy living enthusiast.

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