Ahmad Harajli, U Michigan Baseball, Increased Mound Velocity From 85 To 96.7 MPH In 26 Months
Ahmad joined our remote programming platform, trying to get one last bump in velo before finishing up his senior year in high school with hopes of playing in college. For a young, healthy athlete that gets behind a good program, works hard, and stays consistent, we often see a significant jump in the big metrics, Ahmad is an excellent example of this, as you will see below.
7/29/2018 Metrics:
Height: 6’4”
Weight: 225lbs
Deadlift 1RM: 225lbs
Bodyweight Chin-up: 6 reps
Reverse Lunge 1RM: 185lbs
Long Toss: 210 feet
Top Mound Velocity: 85mph
2/21/2019 Metrics:
Height: 6’4”
Weight: 220lbs
Deadlift 1RM: 565lbs
Bodyweight Chin-up: 14 reps
Reverse Lunge 1RM: 275lbs
Long Toss: 310 feet
Top Mound Velocity: 91mph
The formula helps give perspective to what big domino will move the athletes’ performance in the right direction— fast. This is highlighted in his addition of 6mph in 5-months prior to his PG year. Ahmad has since taken a PG year at IMG academy and started playing baseball at the University of Michigan beginning this fall.
10/9/2020 Metrics:
Height: 6’4”
Weight: 240
Deadlift 1RM: 625lbs
Bodyweight Chin-up: 14 reps
Reverse Lunge 1RM: 425lbs
Long Toss: 370 feet
Top Mound Velocity: 96.7mph
In my opinion, his use of a PG year was perfect. He had the skill set to play at the next level and set-up a plan to make sure he was progressing and being seen by his dream schools. An option that many high school juniors and seniors dealing with the hurdles of corona redshirts should evaluate.
To learn more about our remote programming services, visit our website by clicking here.
Andrew Hammer, High School Junior, Increased His Mound Velocity From 71 To 80 MPH In 15 Months
Andrew started training with us last summer as a rising high school sophomore. Andrew was new to the weight room when he started. Like most young athletes, we started by teaching him movement patterns with high volume and low intensity.
After a few months of getting Andrew into better positions, we started to increase the load on his lifts, and he went from a guy who couldn’t do a bodyweight chin-up to being able to control up to 4 elite reps. Andrew had never deadlifted or reverse lunged before starting- As of September 2020 he’s putting up 275lb on his deadlift and repping out 155lb on a front rack reverse lunge.
In Andrew’s training, we will continue to add load to his lifts and clean up his mechanics on the mound. Now being a high school junior, continuing Andrew’s progress in the weight room and on the mound will be essential to his recruitment to play at the next level.
June 2019 #90mphformula Metrics:
Height: 5’7”
Weight: 155 lbs
Deadlift: N/A
Chin-up: 0 BW
Reverse lunge: 60 lbs x 3/side
Long toss: 200 feet
Mound velocity: 71 mph
September 2020 #90mphformula Metrics:
Height: 5’10”
Weight: 165 lbs
Deadlift: 275 lbs x 1
Chin-up: 4 BW
Reverse lunge: 155 lbs x 3/side
Long toss: 280 feet
Mound velocity: 80 mph
To learn more about our on-site training, visit our website by clicking here.
Matt Catalfo, KU Baseball, 85 To 94 MPH In 30 Months
Matt Catalfo, remote client. Matt says, “I love training with Dr. Heenan and ATP because they don’t try to attract people with fake results and unrealistic promises of instant results, instead, they give you all the resources you need to improve and if you put in the work day by day you’ll see significant improvements.”
Notice the heavy correlation between reverse lunge, 60-yard dash, OF velocity, and exit velocity. I’ve never seen another movement in the gym have the same transfer to the field.
January 2018 #90mphformula Metrics:
Height: 5’10
Weight: 155 lbs
Weight/height coefficient: 2.21
Deadlift: TB 335 lbs x 1
Chin Up: 14 BW
Reverse lunge: 220 lbs x 1
Long Toss: 240 feet
OF velocity: 85 mph
Exit velocity: 86mph
60-yard dash: 6.8 sec
September 2020 #90mphformula Metrics:
Height: 5’10
Weight: 185 lbs
Weight/height coefficient: 2.64
Deadlift: sumo 465 lbs x 1 TB 500 lbs x 1
Chin Up: 20 BW
Reverse Lunge: 330 lbs x 1
Long Toss: 330 feet
OF velocity: 94 mph
Exit velocity: 95mph
60-yard dash: 6.41 sec
To learn more about our on-site training, visit our website by clicking here.
Hunter Increased His Mound Velocity From 84 To 92 MPH In 3 Months With ATP
Hunter Steger, remote client. “I was topping 84 when I started remote programming. By the beginning of August, I hit 90 in a bullpen and 92 in the 6th inning of my game two days later. All of that within 3-months. It’s the only program that has been worth my money by far!”
May 3rd 2020 #90mphformula Metrics:
Height: 6’2
Weight: 189 lbs
Weight/height coefficient: 2.55
Deadlift: 315 lbs x 1
Chin-up: 12 for body weight
Reverse lunge: 225 lbs x 1
Long toss: 305 feet
Mound velocity: 84 mph
August 6th 2020 #90mphformula Metrics:
Height: 6’2
Weight: 198 lbs
Weight/height coefficient: 2.67
Deadlift: 405 lbs x 1
Chin-up: 19 for body weight
Reverse lunge: 275 lbs x 1
Long toss: 335 feet
Mound velocity: 92 mph
To learn more about our on-site training, visit our website by clicking here.
Jake Using Free Content, Increased Mound Velocity From 76 To 90 MPH In Two Years
Jake Johnson, free content user. Jake says, “I thought throwing 90 was the coolest thing in baseball when I was younger. I always wanted to do it but I had no idea where to start or what I could do to train to do it. Once I saw the formula and other case studies I realized that these guys are just like me and that the formula works and when I realized that it works. The numbers seemed unrealistic at the time cause I was a small weak kid. But when I saw that this is 100% legit I didn’t care how long it was gonna take I was hell-bent on doing it myself.”
Jake is now committed to play baseball at The Ohio State University.
2018 #90mphformula Metrics:
Height: 5’8
Weight: 145 lbs
Weight/height coefficient: 2.13
Deadlift: 225 lbs x 1
Chin Up: 0
Reverse lunge: never lunged
Long Toss: 150 feet
Infield velocity: 69 mph
Mound velocity: 76 mph
2020 #90mphformula Metrics:
Height: 5’10
Weight: 190 lbs
Weight/height coefficient: 2.71
Deadlift: 500 lbs x 1
Chin Up: 13 Bodyweight
Reverse Lunge: 175 lbs x 10/side
Long Toss: 300 feet
Infield velocity: 92 mph
Mound velocity: 90 mph
To learn more about our on-site training, visit our website by clicking here.
Matt Bedford, Notre Dame Baseball, 85 To 94 MPH In 14 Months
Matt Bedford significantly increased his velocity using only free content. Reverse lunges, chin-ups, and a good diet have been his fastball’s best friend throughout the process. Matt is now attending Notre Dame University!
May 2019 #90mphformula Metrics:
Height: 6’0
Weight: 175 lbs
Height/weight coefficient: 2.43
Deadlift: 365 lbs x 1
Chin Up: 3
Reverse Lunge: 185 lbs x 1
Long Toss: 300 feet
Pull down Velocity: 91 mph
Mound Velocity: 85 mph
July 2020 #90mphformula Metrics:
Height: 6’2
Weight: 190 lbs
Height/weight coefficient: 2.56
Deadlift: 405 lbs x 1
Chin Up: 13
Reverse lunge: 255 lbs x 1
Long Toss: 320 feet
Pull down velocity: 97 mph
Mound velocity: 94 mph
To learn more about our remote programming services, visit our website by clicking here.
Luis Added 4 MPH To His Mound Velocity In 2 Months
Luis Cañez, remote client. Luis says, “I feel like I’ve been moving way better since joining the program. Movements in my program have helped me become more stable and strong. Everything from warmups to exercises are well planned and specific for my needs.”
Luis is an uncommitted college sophomore, but with numbers like these, he won’t be on the market for long!
May 2020 #90mphformula Metrics:
Height: 6’0
Weight: 195 lbs
Weight/height coefficient: 2.7
Deadlift: 455lbs x 1
Chin Up: 9 Bodyweight
Reverse Lunge: 275 lbs x 1
Long Toss: 330 feet
Mound velocity: 88 mph
July 2020 #90mphformula Metrics:
Height: 6’0
Weight: 200 lbs
Weight/height coefficient: 2.77
Deadlift: 500 lbs x 1
Chin Up: 10 Bodyweight
Reverse lunge: 305 lbs x 1
Long Toss: NA
Mound velocity: 92 mph
To learn more about our remote programming services, visit our website by clicking here.
Cal Increased Mound Velocity From 76 To 93 MPH In 14 Months
Cal Barna, free content user. A few months ago, we did a case study for Cal who went from 76 to 91 over a 12-month period. Well now he’s up to 93 and the strikeouts you see above are from his 100 pitch “pain-free” no-hitter.
And he still hasn’t even hit the baseline metrics, imagine what another 20-30lbs will do for his career!
Cal says, “Before I literally had constant pain throwing. I could throw a 100 yards at 15 but on the mound, it was 76mph. Now I throw with no pain and can translate long toss to the mound.”
May 2019 #90mphformula Metrics:
Height: 5’10
Weight: 125 lbs
Weight/height coefficient: 1.78
Deadlift: 275 lbs x 1
Chin Up: 170 lbs x 1
Reverse Lunge: 65 lbs x 1
Long Toss: 300 feet
Mound velocity: 76 mph
July 2020 #90mphformula Metrics:
Height: 6’3
Weight: 175 lbs
Weight/height coefficient: 2.33
Deadlift: 405 lbs x 8
Chin Up: 300 lbs x 1
Reverse lunge: 315 lbs x 5
Long Toss: 365 feet
Mound velocity: 93 mph
To learn more about our remote programming services, visit our website by clicking here.
Brandon Went From 84 To 91 MPH During The First 3 Months of Covid Lockdowns
Brandon Langenberg, free content user. June 2020 testimony, “My name is Brandon Langenberg and I’m going to be a freshman again next year at a Roane State Community College in Tennessee due to COVID-19. I have always enjoyed your posts and since quarantine started I’ve been using your free posts to try to hit 90mph from the outfield since that is my position. I hit 91mph on the gun today and last week hit a long toss PR of 360 feet. I was terrible about working out and training in high school and didn’t land at the level of school I wanted too. Your posts were a big thing that motivated me to workout and train with intent to make it to the highest level possible and just since quarantine has began I’ve seen huge results. I went from throwing 84 from the outfield my senior year of high school to now 91 mph and I’ve seen my long toss go from under 100 yds to now 120 yards. And as far as hitting goes my exit velocity went from 90mph to 94 just before last season and I was hitting .371 and leading my conference in doubles before the season ended. Again I can’t thank you enough for posting your findings and the 90mph formula to your page, it has been a huge help for me!”
March 2020 #90mphformula Metrics:
Height: 6’1
Weight: 170 lbs
Height/weight coefficient: 2.32
Deadlift: 250×3
Chin Up: 5
Reverse Lunge: 115 x 6
Long Toss: 270
Pull down velocity: 84 mph
June 2020 #90mphformula Metrics:
Height: 6’1
Weight: 180 lbs
Height/weight coefficient: 2.47
Deadlift: 335 3×3
Chin Up: 12
Reverse Lunge: 185 x3
Long Toss: 360
Pull down velocity: 91 mph
To learn more about our remote programming services, visit our website by clicking here.
78 To 90 MPH In 12 Months Using Only Free Content
Dylan Reid, free content user, says, “Over the last year, I used the free posts from Dr. Heenan and the 90 mph formula Instagram page and it taught me ways to develop power and explosiveness with results that transferred from the weight room to the field. Would recommend to anyone trying to increase size, speed, and velocity anywhere on the field.”
May 2019 #90mphformula Metrics:
Deadlift: 285 lbs x 1
Chin Up: 3 BW
Reverse Lunge: 135 lbs x 5
Long Toss: 210 feet
Bodyweight: 155 lbs
Pull down velocity: 78 mph
May 2020 #90mphformula Metrics:
Deadlift: 395 lbs x 1
Chin Up: 13 BW + 1 x 250 lbs
Reverse lunge: 195 lbs x 10
Long Toss: 300 feet
Bodyweight: 183 lbs
Pull down velocity: 90 mph
To learn more about our remote programming services, visit our website by clicking here.
