Sean Went From 85 MPH To 95 MPH In 6 Weeks
Sean Hogan, on-site client. Sean worked his butt off to make some serious gains in his mechanics and velocity as you can see.
Here is what positive changes we see in his after video:
-Front shoulder closed longer
-Better external rotation
-Elbow more optimally aligned with shoulder socket (this is huge in my opinion)
-Much faster and more violent through the motion (watch the last 2 full speed throws at the end of the video.
To learn more about our on-site training, visit our website by clicking here.
Adam Stone, Harvard Baseball, Increased Mound Velocity From 93 To 97 MPH In 15 Months
Adam says, about training with ATP, “I’ve become stronger and more stable. Being able to use the movements I do at ATP and translate them to movements I perform in-game. Taking a more baseball-specific approach to my workouts.”
April 2019 #90mphformula Metrics:
Height: 6’6”
Weight: 185 lbs
Weight/height coefficient: 2.37
Deadlift: 315lbs x 1
Chin Up: NA
Reverse Lunge: NA
Long Toss: 300 feet
Mound Velocity: 93
July 2020 #90mphformula Metrics:
Height: 6’6”
Weight: 215 lbs
Weight/Height coefficient: 2.75
Deadlift: 435lbs x 3
Chin Up: 12 reps BW
Reverse lunge: 245lbs x 1
Long Toss: 360 feet
Mound velocity: 97 mph
To learn more about our remote programming services, visit our website by clicking here.
Reese Barrelier, Remote Client, Increased Exit Velocity From 94 To 100 MPH In 7 Months
Here’s what Reese has to say, “What I like about the training is that the workouts train muscles that will help you with being strongest in the best places for a baseball player. They are always intense so you are never going to under-train or not get strong enough unless you loaf off with diet or sleep.”
April 2020 #90mphformula Metrics:
Height: 6’2
Weight: 183 lbs
Weight/height coefficient: 2.47
Deadlift: TB 335 lbs x 1
Chin up: 13 BW
Reverse lunge: Never Lunged
Long Toss: 260 feet feet
Exit velocity: 94 mph
November 2020 #90mphformula Metrics:
Height: 6’2
Weight: 208 lbs
Weight/height coefficient: 2.81
Deadlift: TB 400 lbs x 1
Chin up: 15 BW
Reverse Lunge: 195 lbs x 1
Long Toss: 295 feet
Exit velocity: 100 mph
To learn more about our remote programming services, visit our website by clicking here.
Noah Arkenburg, Marshall University, 86 To 91 MPH In 6 Months
Athlete testimony: “Dr. Heenan, I just wanted to thank you for making your research and knowledge known to the public, it is liquid gold. After following the 90 mph formula for 6 months to a tee, I went from 86 to 91 and just recently committed to play d1 baseball at Marshall. Since implementing the formula I’ve found that after a start I have minimal soreness, if any at all. Which is huge because last summer If I threw more than 80 or so pitches in a start I would be sore for 4-5 days. Another thing I noticed is I started using my lower half much more efficiently.”
February 2019 #90mphformula Metrics:
Deadlift: 400lbs x 1
Chin Up: 5 BW reps
Reverse Lunge: 160lbs x 10
Long Toss: 295 feet
Bodyweight: 210lbs
Mound Velocity: 86mph
August 2019 #90mphformula Metrics:
Deadlift: 450lbs
Chin Ups: 16 BW reps, 265lbs x 1
Reverse Lunge: 205lbs x 10
Long Toss: 330 feet
Bodyweight: 196lbs
Mound Velocity: 91mph
To learn more about our remote programming services, visit our website by clicking here.
Remote Client Increased Exit Velocity From 91 To 98 MPH In Four Months
What Charles has to say about the 90 mph Formula, “I love the simplicity of it! If you’re willing to put in the work the right way you’ll see results!”
July 2020 #90mphformula Metrics:
Height: 6’1
Weight: 180 lbs
Weight/height coefficient: 2.46
Deadlift: conventional 405 lbs x 1
Chin up: 15 bodyweight reps
Reverse lunge: 225 lbs x 1
Long Toss: 330 feet
Pull down velocity: 90 mph
Exit velocity: 91 mph
60 time: 6.9
November 2020 #90mphformula Metrics:
Height: 6’1
Weight: 210 lbs
Weight/height coefficient: 2.87
Deadlift: conventional 495 lbs x 1
Chin up: 20 bodyweight reps
Reverse Lunge: 335 lbs x 1
Long Toss: 400 feet
Pull down velocity: 94 mph
Exit velocity: 98 mph
60 time: 6.67
To learn more about our remote programming services, visit our website by clicking here.
Pull Down Velocity Improved From 91 To 96 MPH In Three Months
Cross Valdez, remote client. Cross’s testimony, “The 90 mph formula is really well structured and focused. It’s helped me stay accountable in the weight room and the kitchen. This program is very easy to follow. I’ve improved more in three months than I have with any other program.”
August 2020 #90mphformula Metrics:
Height: 5’11
Weight: 156 lbs
Weight/height coefficient: 2.19
Deadlift: TB 300 lbs x 1
Chin Up: 7 x BW
Reverse lunge: 155 lbs x 1
Long Toss: 260 feet
Pull down velocity: 91mph
October 2020 #90mphformula Metrics:
Height: 6’
Weight: 175 lbs
Weight/height coefficient: 2.43
Deadlift: TB 375lbs x 1
Chin Up: 13 BW
Reverse Lunge: 175 lbs x 1
Long Toss: 310 feet
Pull down velocity: 96 mph
To learn more about our remote programming services, visit our website by clicking here.
Matt Falk, Catcher, Rapid Pop Time Improvement
Unfortunately, Matt sent me all the case study videos with a pop time of 1.9 (I broke out the video timer on coach’s eye to see exactly a 1.9!). Two days later, Matt messaged me with an updated 1.85 pop time.
In most cases I’ve worked with, catchers normally throw 10mph less from the crouch than they do run and gun. So the first thing you’ll notice is the huge bump in run and gun. If you watch closely, his transfer doesn’t really improve, but his arm path does.
If you compare the full videos at the end of the post, his 2.2 throw is probably 15 feet off the grounds vs his 1.9 throw where it’s probably closer to 8 feet off the ground. This is a MASSIVE change.
May 2020 #90mphformula Metrics:
Height: 6’0
Weight: 180 lbs
Weight/height coefficient: 2.50
Deadlift: 330 lbs x 1
Chin Up: 250 lbs x 1
Reverse lunge: 185 lbs x 1 per side
Long Toss: 270 feet
Pull down velocity: 79 mph
Pop time: 2.2 sec
July 2020 #90mphformula Metrics:
Height: 6’0
Weight: 192 lbs
Weight/height coefficient: 2.67
Deadlift: 435 lbs x 1
Chin Up: 250 lbs x 1
Reverse Lunge: 300 lbs x 1 per side
Long Toss: 315 feet
Pull down velocity: 91 mph
Pop time: 1.85 sec
To schedule a mechanical consultation with Dr. Heenan via email: jheenan@advancedtherapyperformance.com
Hunter Cashero, Remote Client, 83 To 90 MPH In Two Years
Hunter Cashero, remote client. Hunter’s experience with ATP, “The best part about the 90 mph formula is that it’s simple. It takes the guessing out of the equation and gives you a direct path to follow in order to achieve your goals. I’ve always wanted to play professional baseball, so I knew I had to throw gas, but never knew where or how to begin accomplishing that and seriously getting results. I have followed the formula for free since 2018, making progress on my own. After seeing the gains I was making from the free content, I decided it was finally time to invest in the paid content. Now, after purchasing remote programming, I am excited to discover how much more untapped potential I have. Big thanks to Dr. Heenan and everyone involved with the 90 mph formula!”
June 2018 #90mphformula Metrics:
Height: 5’11
Weight: 170 lbs
Weight/height coefficient: 2.39
Deadlift: TB 225 lbs x 1
Chin Up: 4 x BW
Reverse lunge: 95 lbs x 10
Long Toss: 260 feet
Pull down velocity: 87 mph
Mound velocity: 83 mph
October 2020 #90mphformula Metrics:
Height: 6’
Weight: 195 lbs
Weight/height coefficient: 2.7
Deadlift: TB 435 lbs x 1
Chin Up: 11 BW
Reverse Lunge: 315 lbs x 1
Long Toss: 330 feet
Pull down velocity: 92 mph
Mound velocity: 90 mph
To learn more about our remote programming services, visit our website by clicking here.
Sam Hanson, St. John’s University Pitcher, 89 To 96 PDV In Four Months
Sam’s experience with the 90mph formula, “I like the 90 mph formula training because the metrics don’t lie. If you stick to the program and crush throwing, results are gonna come! It is career-changing.”
What’s great about Sam’s progression is he is filling his potential bucket quickly. He’s understanding that mound velocity comes when we correct a lot of other pieces. In the next phases of Sam’s throwing and training programs, he will begin to realize his increased run and gun velocity on the mound.
May 2020 #90mphformula Metrics:
Height: 6’4
Weight: 220 lbs
Weight/height coefficient: 2.89
Deadlift: Sumo 400 lbs x 1 TB 500 x 1
Chin Up: 10 BW 250 lbs x 5
Reverse lunge: 315 x 1 (bad form)
Long Toss: 340 feet
Pull down velocity: 89 mph
Mound velocity: 89 mph
September 2020 #90mphformula Metrics:
Height: 6’4
Weight: 225 lbs
Weight/height coefficient: 2.96
Deadlift: Sumo 405 lbs x 5 TB 500 LBS x 5
Chin Up: 10 BW, 280lbs x 3
Reverse Lunge: 315 lbs x 1
Long Toss: 360 feet
Pull down velocity: 96 mph
Mound velocity: 91 mph
To learn more about our remote programming services, visit our website by clicking here.
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
