All around the Internet, you can find people with pitching programs that claim to improve velocity and arm strength – including the MaxVelo program, which is our in-house program. However, most of the programs just have average velocity gains for a given population without a ton of detail given. I’ve always been a proponent of publishing as much data as possible, so I plan on doing just that today.
At RIPS Baseball, I was lucky enough to influence the throwing program for many of our athletes. Additionally, there were a group of athletes who followed their own throwing program, or didn’t do one at all. This gave me three groups of athletes to work with:
Control Group: Did their own thing (usually nothing, or very little)
Basic Group: Standard throwing program (detailed later)
MaxVelo Group: Advanced velocity training
The Control Group did their own thing. This was usually limited to bullpens, some band work, and their own weight lifting.
The Basic Group included athletes who did not miss more than 20% of their workouts, and performed basic strength, conditioning, and velocity development work developed by me. Here’s an example of a workout:
Warm-Up (Wrist Weights, Band Work, Foam Rolling, Dynamic Stretching, Boxing Bag Punches)
Resistance Training (Squat Variant, Single-Leg Work)
Plyometric Work (Skaters w/ Medball, Box Jumps)
Corrective Exercise (Pallof Press, Side-Lying External Rotation)
Throwing Program (Indoor Long Toss Variant, +/- 20% Weighted Baseball throws [4 and 6 oz])
Cardio Finisher (Kettlebell Swings, Tabata Timing)
Basic Group weighted baseball training rarely exceeded 9 oz. baseballs on the overload side and never exceeded 3 oz. baseballs on the underload side. (They performed a weighted baseball throwing routine that was very similar to the Free Weighted Baseball eBook that I published in 2011.)
The MaxVelo Group included our advanced velocity development training methods, which are well-documented throughout this site, as well as our extensive YouTube channel. Examples of training include, but were not limited to: Connection Ball Training, Advanced Deceleration Training, Plyometric Training, Reciprocal Stress Training, High-Speed Video Analysis, Rhythmic Stabilization Methods, etc. Again, only athletes who made 80%+ of their workouts were included, though none had to be cut from this group for qualification.