Throwing 100MPH is the goal of many baseball players, pitchers and position players alike. 100 MPH is a tremendous goal, but to be realistic, on average less than 10 MLB pitchers touch 100MPH per season. There is a reason why guys like Aroldis Chapman make 8 million a year.

So how do you create the ability to throw that hard?

Great arm mechanics? YEP
Shoulder-hip separation? YEP
Adequate stride length? YEP

There is no substitute for great arm mechanics and throwing with maximum intent, but many throwers have pretty good arm mechanics and throw with intent. The biggest difference I see with our extremely hard throwers (95+MPH) is they are BIGGER AND STRONGER than those who throw with less velocity.

A great example of this is one of our guys in the Brewers Organization, Alex Farina. Alex touched 95 with regularity in his first season of pro ball.

Returning from the season Alex was a solid 215lbs. Not bad for a 6-foot tall athlete, but we knew he had some growing to do and some strength to gain.

Fast forward 5 months

Alex has busted his butt both in the weight room and kitchen. As of February 1st, he will be a solid 240 lbs. That’s a solid 25lbs to his frame in less than 5 months. What’s just as impressive (AND IMPORTANT!) is that his strength gains have matched every new pound of bodyweight. Sure, he can now deadlift over 600lbs and perform strict chin-ups with 75lbs of external load… for reps… BUT the real impressive feat of strength and power for Alex is his reverse lunge. See below


Many professional athletes wish to posses a 335lb back squat, their dream back squat is what Alex puts on his back and lunges… for reps.

Technique and position are incredibly important to our programming as this prevents injuries and allows us to transfer strength gains to the on-field needs of the athlete.

Think the lunge position matters to throw hard?


So what is your next step today to throw harder?

If you are local to our new facility in Stamford, CT shoot me a message (

Not Local? No problem.
Check out my Building the Perfect Pitcher Program for the same template we have used to progress Alex since High School.
-Same Training Template (both in-season and out of season)
-Same Assessments
-Many of the same exercise progressions and much more!