6 Week Mechanical Overhaul with Trenton Kemp
I find it very difficult to segment between training and throwing programs. Biomechanically efficient movement be it in the weight room or on the field need to respect an athlete’s health history, movement limitations or excesses, stability, and strength. If you are missing any of those pieces you are asking to limit results and potentially injure an athlete.
Trenton Kemp is a great example of what can be accomplished when you understand an athlete’s complete movement/performance/stability/strength picture. Hell, we even did a full Chinese Medicine intake and multiple acupuncture treatments to optimize balance in his neurological system that feeds movement.
The before and after videos here are pretty dramatic in terms of efficiency, which is all I care about. Become efficient than strong and good things happen.
I rarely share an athlete’s program as many will see it and say, “Oh ya I’m going to steal this program and do what a pro athlete is doing”. When in reality, this program was written specifically to address one person’s needs. However, I want to highlight a few things with visual evidence of his program. Look at how much volume we hammer the throwing flaw in his training program, not just his throwing program.
His lower body hitch in his mechanics is primarily coming from the trail knee drive. To fix this, I use exercises that create leg separation, hip separation, or fight hip flexion IN EVERY MOVEMENT during this training session.
Every exercise listed including his extended warm-up of get-ups and bear crawls to chin-ups, push-up reaches, walking lunges, side plank, sled push, and sit-ups all feed into fixing his mechanical flaws. Some may say it’s overkill, but the proof is in the pudding.
To schedule a mechanical consultation with Dr. Heenan via email: jheenan@advancedtherapyperformance.com
Christian Seelhorst, Slippery Rock University, 84 To 95 MPH PDV In 8 Months
What does Christian like about the 90 mph formula? “The training keeps you disciplined with a plan. You know what goals you are trying to achieve and they are laid out for you. It’s a matter of taking control of that and fulfilling those goals”
January 2020 #90mphformula Metrics:
Height: 5’11
Weight: 180 lbs
Weight/height coefficient: 2.53
Deadlift: TB 405 lbs x 1
Chin Up: 10 BW
Reverse lunge: 275 lbs x 1
Long Toss: 290 feet
Pull down velocity: 84 mph
Mound velocity: 90 mph
October 2020 #90mphformula Metrics:
Height: 5’11
Weight: 203 lbs
Weight/height coefficient: 2.85
Deadlift: TB 455 lbs x 5 Sumo 420 x 1
Chin Up: 11 BW
Reverse Lunge: 315 lbs x 1
Long Toss: 330 feet
Pull down velocity: 95 mph
Mound velocity: 92 mph
To learn more about our remote programming services, visit our website by clicking here.
Heath Clevenger, Samford Baseball Commit, Increased Mound Velocity From 75 To 88 MPH In Two Years
Heath has followed our accounts for 2 years now. He goes through our pages, finds a lift to do here, a stretch to do there, and tons of healthy habits that all athletes should follow. Since he started looking at our free content, he has gained 65 lbs and 13 mph on his fastball. The 90 mph formula is simple, but not easy. If you work hard with our stuff our stuff will work for you. Heath is now a Samford University Baseball commit.
2018 #90mphformula Metrics:
Height: 6’3
Weight: 145 lbs
Weight/height coefficient: 1.93
Deadlift: 225 lbs x 1
Chin Up: 5 BW
Reverse lunge: 105 lbs x 5 per side
Long Toss: 260 feet
Mound velocity: 75 mph
2020 #90mphformula Metrics:
Height: 6’6
Weight: 210 lbs
Weight/height coefficient: 2.7
Deadlift: 350 lbs x 1
Chin Up: 5 BW
Reverse Lunge: 205 lbs x 10 per side
Long Toss: 310 feet
Mound velocity: 88 mph
To learn more about our remote programming services, visit our website by clicking here.
Carter Duncan, San Jose State, 84 To 90 MPH In Two Months!
Carter says, “My experience training with Advanced Therapy and Performance remotely over the past two months has been surreal and has shown immense growth. Coming into this summer sitting low 80s, 90 seemed far out of reach in the near future. ATP’s program has targeted exactly what I never knew I needed, and the results show obvious growth.”
June 2019 #90mphformula Metrics:
Height: 6’
Weight: 150lbs
Deadlift: 335lbs x 1
Chin Up: 10 BW
DB Reverse Lunge: 35lbs
Long Toss: 290 feet
Mound Velocity: 84mph
August 2019 #90mphformula Metrics:
Height: 6’
Weight: 160lbs
Deadlift: 365 x 5
Chin Up: 17 BW
DB Reverse Lunge: 60lbs
Long Toss: 300+ feet
Mound Velocity: 90mph
To learn more about our remote programming services, visit our website by clicking here.
Bijan Anvar, Franklin and Marshall Baseball Commit, Went From 76 To 83 MPH In Four Months
Bijan’s 90 mph formula story, “I was topping around 76 when I started the program. The fact that it was available in a remote form and with no gym equipment required made it seem like a no brainer. After a couple of months of workouts. I was able to get my fastball up to 83mph. Which was an incredibly helpful increase.”
Bijan’s gain in velocity most likely played a big role in his recent commitment to Franklin and Marshall College.
April 2020 #90mphformula Metrics:
Height: 6’1
Weight: 130 lbs
Weight/height coefficient: 1.78
Deadlift: 225 lbs x 1
Chin Up: 8 BW
Reverse lunge: NA
Long Toss: 275 feet
Mound velocity: 76 mph
August 2020 #90mphformula Metrics:
Height: 6’1
Weight: 139 lbs
Weight/height coefficient: 1.91
Deadlift: 245 lbs x 1
Chin Up: 11 BW
Reverse Lunge: NA
Long Toss: 295 feet
Mound velocity: 83 mph
To learn more about our remote programming services, visit our website by clicking here.
Justin Rocco Spent the First Three Months of Quarantine Adding 4 mph to His Run-and-Gun Using Only Free Content
Justin Rocco added 4mph to his run and gun during the first few months of covid lockdowns. Using only the free information provided by the 90 mph formula, ATP, and Dr. Heenan Instagram accounts.
February 2020 #90mphformula Metrics
Height: 5’7
Weight: 143 lbs
Height/weight coefficient: 2.13
Deadlift: 275 lbs x 1
Chin Up: 20
Reverse Lunge: 155 lbs x 8
Long Toss: 270 feet
Pull down Velocity: 86 mph
May 2020 #90mphformula Metrics
Height: 5’7
Weight: 150 lbs
Height/weight coefficient: 2.23
Deadlift: 335 lbs x 1
Chin Up: 25
Reverse lunge: 205 lbs x 8
Long Toss: 300 feet
Pull down velocity: 90 mph
To learn more about our remote programming services, visit our website by clicking here.
MJ Seo, University of Arizona Baseball Commit, 82 To 90 MPH In A Year
MJ’s story, “After using the free 90 mph formula resources provided by Dr. Heenan, 90 mph formula, and ATP for a year and seeing career-changing results, I decided to join ATP’s 90 mph formula Remote Programming. I was able to commit to my dream school by using only their free content; I can only imagine how good their paid service is.”
July 2019 #90mphformula Metrics:
Height: 5’10
Weight: 156 lbs
Weight/height coefficient: 2.23
Deadlift: 295 lbs x 1
Chin Up: 175 lbs x 1
Reverse lunge: 120 lbs x 10 per side
Long Toss: 260 feet
Pull down velocity: 85 mph
Mound velocity: 82 mph
July 2020 #90mphformula Metrics:
Height: 5’10
Weight: 169 lbs
Weight/height coefficient: 2.41
Deadlift: 415 lbs x 1
Chin Up: 260 lbs x 1
Reverse Lunge: 175 lbs x 10 per side
Long Toss: 315 feet
Pull down velocity: 93 mph
Mound velocity: 90 mph
To learn more about our on-site training, visit our website by clicking here.
Danny Keane, Shepard University Baseball, Increased Mound Velocity From 72 To 90 MPH In Two Years!
Danny started following our Instagram accounts about 2 years ago. Using only free content he’s doubled his long toss ability and added 18-mph to his fastball. He encourages young athletes to use the program, saying, “Anyone can do it”.
2018 #90mphformula Metrics:
Height: 5’10
Weight: 165 lbs
Weight/height coefficient: 2.35
Deadlift: 265 lbs x 1
Chin Up: 4 BW
Reverse lunge: 135 lbs x 1
Long Toss: 180 feet
Infield Velocity: 68 mph
Mound Velocity: 72 mph
2020 #90mphformula Metrics:
Height: 5’11
Weight: 180 lbs
Weight/height coefficient: 2.53
Deadlift: 415 lbs x 1
Chin Up: 19 BW
Reverse Lunge: 255 lbs x 1
Long Toss: 330 feet
Infield Velocity: 89 mph
Mound Velocity: 90 mph
To learn more about our on-site training, visit our website by clicking here.
Hunter Increased PD Velocity From 75 To 90 MPH In 16 Months
Hunter started implementing our free content into his training in January of 2019. Over 14 months, his run and gun went from 75 to 85. Stuck at 85, he decided to sign up for our remote programming. 2 months later, he hit 90 on his pull-down and 93 on his exit velocity. Hunter says, about the 90 mph formula, “It’s nice to have structure in my workouts. Instead of guessing on what to do in the gym, I go in with a plan, knowing it’s beneficial.”
January 2019 #90mphformula Metrics:
Height: 5’10
Weight: 148 lbs
Weight/height coefficient: 2.11
Deadlift: 275×1
Chin Up: 4 bodyweight
Reverse lunge: never lunged
Long Toss: 260 ft
Exit velocity: 75 mph
Pull-down velocity: 75 mph
July 2020 #90mphformula Metrics:
Height: 5’11
Weight: 170 lbs
Weight/height coefficient: 2.39
Deadlift: 350×3
Chin Up: 215×1
Reverse Lunge: 225 lbs x 5/side
Long Toss: 305 ft
Exit velocity: 93 mph
Pull-down velocity: 90 mph
To learn more about our on-site training, visit our website by clicking here.
Jacob Added 105 Feet To His Long Toss In 8 Months
Since signing up for our remote programming services, Jacob has progressed from topping at 84mph off of a mound to 90mph on flat ground. From Jacob, “This remote program was tailored specifically to my strengths/weaknesses! I feel much more athletic throwing a baseball nowadays. The best part is my lower half learned to work much more efficiently (no more arm pain). Thanks Dr. Heenan and ATP for creating an excellent and enjoyable program!”
June 2019 #90mphformula Metrics:
Height: 6’5”
Bodyweight: 240 lbs
Deadlift: 315 lbs
Chin Up: 2 Bodyweight
Reverse Lunge: 135 lbs x 9
Long toss: 200 feet
February 2020 #90mphformula Metrics:
Height 6’5”
Bodyweight: 260 lbs
Deadlift: 400 lbs
Chin-Ups: 4 Bodyweight
Reverse Lunge: 235 x 1
Long toss: 305 feet
To learn more about our on-site training, visit our website by clicking here.
