Nick Beetel, Lehigh Baseball, Added 6 MPH To His Fastball In 6 Months
Nick said he started following the 90 mph formula religiously thus January. Using only free content, he was able to add 6mph to his fastball, and as he put it, he’s had, “Minimal arm pain, no injuries or lost innings.”
January 2019 #90mphformula Metrics:
Deadlift: 275lbs x 3
Chin Up: 175lbs x 5
Reverse Lunge: 95lbs x 5
Long Toss: 280 feet
Bodyweight: 163lbs
Mound Velocity: 81mph
July 2019 #90mphformula Metrics:
Deadlift: 400lbs x 1
Chin Up: 250lbs x 1
Reverse Lunge: 250lbs x 1
Long Toss: 300 feet
Bodyweight: 185lbs
Mound Velocity: 87mph
To learn more about our remote programming services, visit our website by clicking here.
Cameron Added 70 Feet To His Long Toss In 10 Weeks
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.
To learn more about our remote programming services, visit our website by clicking here.
DJ Wilkinson, Troy University Baseball, Increased Mound Velocity From 91 To 95 MPH In 8 Months
DJ Wilkinson, is currently a Senior at Troy University and is on the 2020 draft hunt. Through hard work and dedication using the 90 mph formula, his fastball has become absolute cheese.
Fall 2018 #90mphformula Metrics:
Deadlift: 500lbs x 1
Chin Up: 4 Bodyweight
Reverse Lunge: 245lbs x 1
Long Toss: 310ft
Bodyweight: 240lbs
Mound Velocity: 91mph
June 2019 #90mphformula Metrics:
Deadlift: 585lbs x 1
Chin Up: 8 Bodyweight
Reverse Lunge: 335lbs x 1
Long Toss: 350ft
Bodyweight: 245lbs
Mound Velocity: 95mph
To learn more about our remote programming services, visit our website by clicking here.
Brian Went From 87 To 94 MPH In 5 Months
LHP Brian Johnson saw tremendous gains as an ATP remote client going into his senior year, which lead him to a 94 mph fastball, a no-hitter, and first-team all-conference honors.
June 2018 #90mphformula Metrics:
Deadlift: 380lbs x 1
Chin Up: 5 bodyweight
Reverse Lunge: 200lbs x 3
Long Toss: 300ft
Bodyweight: 185lbs
Mound Velocity: 87mph
November 2018 #90mphformula Metrics:
Deadlift: 425lbs x 1
Chin Up: 250 x 1
Reverse Lunge: 200lbs x 10
Long Toss: 300+
Bodyweight: 205lbs
Mound Velocity: 94mph
To learn more about our remote programming services, visit our website by clicking here.
Mechanical Improvements Lead To +8 MPH In 4 Months For Zach
I’ve been fortunate enough to work with Zach since he was a sophomore in high school. The summer prior to his Freshman year at the University of Massachusetts, he was consistently mid to upper 80s.
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As he entered his first college season, his velo tanked (87mph to 78mph). There are many moving parts so it’s difficult to pinpoint exacts, but strength and mechanics were absolutely off by the time he came home from his first college season. Any pitcher that has lost almost 10mph in a year can attest to how Zach felt.
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Zach worked hard this summer to get his 90mph formula metrics where they needed to be and we used the throwing video on the left as his baseline of how we needed to address his throwing mechanics through a few specific drills.
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As he entered school this fall his 90mph formula metrics were:
-Trap bar- 425lbs (+8 chains)x 2
-Lunge- 315lbs for 3
-Chin up- 270lbs
-Bodyweight- 205 lbs
-Long toss- 300 ft
-Optimal Authentic Mechanics
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Zach’s Optimal Authentic Mechanics are still a work in progress, but with the added strength (+100lbs on all big lifts), size, and more efficient mechanics he’s back to 86mph with regularity.
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Something many people forget when overhauling mechanics is how accuracy sometimes falls apart during the initial phases. It’s often a necessary evil of restoring more efficient mechanics. Once those mechanics become authentically engrained with more quality reps, accuracy will be restored if strength metrics are held constant or improved.
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Be sure to watch how much more athletic his newer mechanics are now vs the summer. Pitching should be a highly athletic movement.
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I expect that as he continues to address his mechanics (especially his front leg lock) he will continue to add velocity until he regularly hits +90mph.
To learn more about our on-site training, visit our website by clicking here.
Ethan Francis, Northwestern State University, Increased His Mound Velocity From 83 To 92 MPH in 15 Months
Ethan says, about his experience with the 90 mph formula, “Coming out of high school I was an undersized, skinny fat pitcher who threw 83mph and I knew I had to do something about it but I didn’t know what. I was scrolling through Instagram and I saw the 90 mph formula and the simplicity of it really drew me in. I always wanted something like the 90 mph formula but I could never find it. Once I started learning more about the required movements I soon became a lot better at them. I quickly became stronger by lifting 5-6 days a week and eating at the cafeteria until I couldn’t anymore. By using the free tips Dr. Heenan’s posts gave to me, I was able to jump my velocity from 83mph-92mph in a little over a year. In February, I signed to play baseball at Northwestern State University. Thank you Dr. Heenan for the 90 mph formula and all the eating and sleeping tips.”
December 2018 #90mphformula + Baseball Metrics:
Height: 5’10
Weight: 160lbs
Deadlift: 315lbs
Chin up: 170lbs (bw+10lbs)
Reverse lunge: 135×8 225×1
Long toss: 250ft
Run and gun: 88mph
Mound velocity: 83mph
March 2020 #90mphformula + Baseball Metrics:
Height: 5’10”
Weight: 185lbs
Deadlift: 495lbs
Chin up: 265lbs (bw+90lbs)
Reverse lunge: 225×10, 315×1
Long toss: 340ft
Run and gun: 94mph
Mound velocity: 92mph
To learn more about our remote programming services, visit our website by clicking here.
Evan Added +4 MPH In A Day Through Mechanical Improvements With ATP
How do you add 4mph in less than 24 hours?
-Evaluate the athlete as one whole unit
-Identify and breakdown movement orthopedic and strength limitations
-Evaluate throwing mechanics
-Layer findings of parts 1-2-3
-Find the intervention(s) that will create the desired change(s)
Evan Jasek is a solid example of this process. Picking the right tool to feed his brain his most optimal patterns is what will elicit long-term changes and a consistent uptick in velocity.
To schedule a mechanical consultation with Dr. Heenan via email: jheenan@advancedtherapyperformance.com
Lafayette University’s Luke B. 84 MPH To 95 MPH In 8 Months
Luke says, about his training with ATP, “Following ATP’s free content and implementing the 90mph formula into my own workouts allowed me to see results that I didn’t know were possible. Focusing on baseball-specific training really made a difference. Deadlifting and reverse lunges are exercises that I have immediately felt carry over to the mound. I’ve also loved the unilateral movements and the exercises that challenge core and stability. Taking this approach to training also allowed me to be more mobile, in control of my body, and throw without pain. I couldn’t have accomplished what I have so far if not for Advanced Therapy and Performance.”
May 2020 #90mphformula Metrics:
Height: 6’4
Weight: 215 lbs
Weight/height coefficient: 2.82
Deadlift: Conventional 455 lbs x 1
Chin up: 8 BW
Reverse lunge: 135 lbs x 1
Long Toss: 300 feet feet
Pull down velocity: 92 mph
Mound velocity: 84 mph
January 2021 #90mphformula Metrics:
Height: 6’4
Weight: 225 lbs
Weight/height coefficient: 2.96
Deadlift: conventional 455 lbs x 2
Chin up: 11 BW
Reverse Lunge: 225 lbs x 3
Long Toss: 320 feet
Pull down velocity: 102 mph
Mound velocity: 95 mph
To learn more about our remote programming services, visit our website by clicking here.
Rory Chandler, Great Britain Baseball, Hit 103 MPH On His Run-And-Gun After Training With ATP
This Emory (D3) student-athlete earned not only earned a historic Cape Cod League contract, but he went on to pitched a clutch 6 scoreless innings in the championship series to help bring home the ring. Rory now plays for Great Britain Baseball.
Rory’s Baseball Metrics
Run and gun: 103mph
Mound top: 92.3mph
Exit velocity: 95+mph
60-yard dash: 6.62 sec
#90mphformula Metrics:
6 ‘ 1” 200lbs
Deadlift: 545×1
Reverse lunge: 335×1
Chin-up: 280×1
Long toss: 380 feet
Lessons to be had:
Rory added 15lbs since last year and his run and gun is now up to 103mph (+8mph). Our in-house average while training to increase the 90 mph formula metrics is a weight gain of 10lbs is 2-4mph on your run and gun. Outliers as high as 8mph for 10lbs gained has been seen, but that’s far from the rule.
High school guys, take it from a very high academic kid in Rory, find a school with a baseball program that fits your needs and development goals. There are pros that many NAIA, JUCO, and D3 programs have over D1. Some of these include more laid-back coaching, openness to try new methods besides 45-minutes of poles, and no structured lifting program due to limited budgets which means you can train how you see fit.
To learn more about our remote programming services, visit our website by clicking here.
Elias Flowers, Jacksonville University Outfielder, 85 To 93 MPH In 2 Years
Elias says, “Dr. Heenan, my name is Elias Flowers and I play outfielder for Jacksonville University. Before becoming a remote client a little over a year ago, I used your free content and (like most) started seeing major results on the field and in the weight room. Prior to using your content, my vertical measured at 29” at the start of my Jr year of HS. Last week it measured at 38” and today I threw down my first official dunk(s) standing at 5’7”!”
November 2018 #90mphformula Metrics:
Height: 5’6
Weight: 142
Weight/height coefficient: 2.2
Deadlift: 385lbs x 1
Chin Up: 20 bodyweight
Reverse lunge: 225 x 1/side
Long Toss: 275 ft
Pull down (Lefty): 84 mph
Pull down (Righty): 81 mph
Exit velocity: 85 mph
August 2020 #90mphformula Metrics:
Height: 5’7
Weight: 160
Weight/height coefficient: 2.4
Deadlift: 455lbs x 1
Chin Up: 250 lb x 3
Reverse lunge: 315lbs x 1/side
Long Toss: 310 ft
Pull down (Lefty): 93 mph
Pull down (Righty): 87 mph
Exit velocity: 93 mph
To learn more about our remote programming services, visit our website by clicking here.
