Cameron Plank, free content user. In only 10-weeks of prioritizing the formula metrics, Cameron added 15lbs of mass, 100lbs to his reverse lunge, 50lbs to his deadlift, and most importantly, 70 feet to his long toss. Cam: “I’ve noticed I feel a lot more explosive with my lifts as well as no elbow pain when I threw/long tossed.”
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#90mphformula Metrics:
5’9” 200LB
TB Deadlift: 460×3
Reverse Lunge: 315×1
Chin up: 250×3
Longtoss: 320 feet
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Baseball Metrics:
Wood bat tee exit velocity: 94mph
Pop time: 1.92 sec
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A few notes on Cam’s execution here. Watch carefully his deadlift and lunge end range control. I’d like to see Cam control the deadlift back to the floor without slamming as well as not smacking his trail knee on the ground for reverse lunges. Same issues with the lack of fully extending his arm (or darn close to fully extending) during his chin-ups.
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Commonalities with relatively poor end range eccentric control on these big lifts is a red flag for injuries, especially lacking full control of the deadlift. ⠀
We should have more eccentric strength than concentric strength with our lifts. Cam obviously put in some serious work. I would just encourage him to lighten up the load by 5-10% and really own the eccentric portion of all of his lifts WITHOUT a belt!
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Remember that form is going to dictate how you move on the field and how resilient you are to injuries. It’s really the only thing I care about with the formula. Train to move efficiently and get strong, good things will happen to your performance.

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