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.
Joe Grigas, DSU Baseball, Increased PD Velocity from 67 To 91 In 3 Years
Many will see our posts highlighting wild gains in a very short window. Sure, we have those cases, but many more are the slow and steady variation. Here is a great example of what consistency can do for your progress.
Joe Grigas, a long-time client writes, “When I first saw that I threw 67 from the outfield after a showcase when I was 16 I was extremely frustrated. But it was also at the moment I became motivated to fix that because I knew that was not going to cut it at the next level. I was very skinny and weak at that time so I knew I had to add size and strength in order to increase my arm strength. I was able to get this far since then because I was working out the right way through Dr. Heenan’s Instagram posts on the 90 mph formula and what I was also able to learn at Advanced Therapy and Performance with Brian Donofrio. Driving those 7 hours a week in the winter and summer from NYC to Stamford was one of the best things I did for my baseball career. What really helped my velo take-off was obviously improving my relative strength numbers, putting on weight, fixing mobility restrictions, and improving some really bad mechanics. Now on the road to 95!”
2017 #90mphformula Metrics:
Height: 6’2
Weight: 170 lbs
Weight/height coefficient: 2.29
Deadlift: 315 lbs x 1
Chin Up: 3 BW
Reverse lunge: 95 lbs x 10 per side
Long Toss: 225 feet
Pull down velocity: 67 mph
Exit velocity: 85 mph
2020 #90mphformula Metrics:
Height: 6’3
Weight: 200 lbs
Weight/height coefficient: 2.66
Deadlift: 405 lbs x 1
Chin Up: 250 lbs x 1
Reverse Lunge: 200 lbs x 10 per side
Long Toss: 315 feet
Pull down velocity: 91 mph
Exit velocity: 98 mph
To learn more about our on-site training, visit our website by clicking here.
Matt Increased His Run-and-Gun Velocity From 73 To 91 MPH In 8 Months
Matt Stoddart, free content user. In 8 months, he added 25lbs of mass, more than 150lbs to his deadlift, over 100lbs to his squat (now at 435lbs), and most importantly, 50 feet to his long toss. He never lunged prior to this training so we had no numbers to compare.
Matt recounts what made him try the program, “I was putting in minimal effort at the time. I was hardly eating 3 meals a day, going through the motions in the gym, and wasn’t on any type of structured throwing program. Honestly, I always wanted to throw hard. I thought I was doing enough to add some mph until I saw what other guys that threw way harder than me we doing, and I knew I had a lot to work on. Looking back at it now I didn’t deserve to throw hard, I didn’t put in enough work.”
Matt’s experience with the 90 mph formula, “In April, my run and gun was 73mph. I started increasing my body weight and all my numbers in the gym. I also used weighted balls over the summer. Since April I put on about 25 pounds. I came across your profile about 4 months ago and started following the 90 mph formula. I met all the numbers in the formula and hit 91 today for the first time.”
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Matt’s #90mphformula Metrics:
5’10” 195lbs
TB Deadlift: 430lbs for 5×5
Reverse Lunge: 195lbs x10
Chin up: 215lbs x5
Longtoss: 300+ feet
To learn more about our remote programming services, visit our website by clicking here.
High School Outfielder Increased Velocity From 83 To 90 MPH In 11 Months
Corbin Gillentine, remote client. Corbin added 30 pounds of mass and 7 mph to his run and gun in 11-months of remote programming. For guys like him, it usually is a direct correlation to the mass that they have gained that shows up on the radar gun. Outstanding work and lessons for an outfielder who is only a freshman in high school, and congrats on being named a 2020 pre-season all American!
June 2019 #90mphformula Metrics:
Height: 5’10
Weight: 155 lbs
Height/weight coefficient: 2.21
Deadlift: 365 lbs x 1
Chin Up: 8
Reverse Lunge: N/A
Long Toss: 295 feet
Pull down Velocity: 83 mph
May 2020 #90mphformula Metrics:
Height: 5’10
Weight: 185 lbs
Height/weight coefficient: 2.64
Deadlift: 395 lbs x 1
Chin Up: 13
Reverse lunge: N/A
Long Toss: 315 feet
Pull down velocity: 90 mph
To learn more about our remote programming services, visit our website by clicking here.
81 To 90 MPH Run-and-Gun In 10 Months
The 90 mph formula is based on evidence-based research in the realms of physical therapy, orthopedics, sports performance, and throwing. Add in critical thinking and thousands of case studies, the expected results are obvious.
Video and radar tell an amazing story that is hard to fabricate. Check out Andrew’s first throw. Although his intent was max effort for him, he wastes a ton of energy with his pre-throw vertical skip. It’s tough to create horizontal force when you are jumping vertically!
Fast forward to his 90mph throw and his uphill training throws, look at how his lower body moves forward. Smooth and linear that generates a ton more horizontal power, all very important for an outfielder.
Many will look at the before and after videos and say, “Well obviously he’s not throwing hard, he’s not trying and he jumped before he threw” completely omitting that a portion of getting better requires deliberate practice using the right tools to overcome those exact patterns.
September 2019 #90mphformula Metrics:
Height: 5’10
Weight: 169
Weight/height coefficient: 2.4
Deadlift: 365lbs x 1
Chin Up: 9 Bodyweight
Reverse lunge: 205lbs x 1/side
Long Toss: 275 ft
Pull down velocity: 81 mph
Exit velocity: 87 mph
July 2020 #90mphformula Metrics:
Height: 5’10
Weight: 181 lbs
Weight/height coefficient: 2.6
Deadlift: 425×1
Chin Up: 250 lb x 1
Reverse lunge: 285lbs x 1/side
Long Toss: 310 ft
Pull down velocity: 90 mph
Exit velocity: 91 mph
To learn more about our on-site training, visit our website by clicking here.
Hank Improved His Pull Down Velocity From 79 To 85 MPH In 5 Months
Hank Leipart, remote client. Five months after joining our program, Hank gained 10 pounds and 6 mph on his run and gun. This 2024 high school grad has also been selected as a Baseball Factory Rookie Pre-season All-American.
Hank says, “I love the training because it takes a very direct approach to getting faster and stronger and bigger, and chicks dig velo.”
March 2020 #90mphformula Metrics:
Height: 5’10
Weight: 145 lbs
Weight/height coefficient: 2.07
Deadlift: 365 lbs x 1
Chin Up: 9 Bodyweight
Reverse Lunge: 155 lbs x 1
Long Toss: 250 feet
Pull down velocity: 79 mph
July 2020 #90mphformula Metrics:
Height: 5’10
Weight: 155 lbs
Weight/height coefficient: 2.21
Deadlift: 385 lbs x 1
Chin Up: 9 Bodyweight
Reverse lunge: 185 lbs x 1
Long Toss: 300 feet
Pull down velocity: 85 mph
To learn more about our remote programming services, visit our website by clicking here.
Andrew Added +9 MPH To His Velocity To Second In 1 Year
Andrew Keys, remote client. Many believe that the 90 mph formula is only for pitchers, but Andrew begs to differ. Since starting up with ATP and the 90 mph formula remote training program, Andrew has added 9mph to his throw to second, and his pop time has gone down to an impressive 1.83. Good luck stealing on that!
July 2018 #90mphformula Metrics:
Deadlift: 335 x 1
Chin Up: 8
Reverse Lunge: 225 x 1
Long Toss: 280 feet
Bodyweight: 160lbs
Velocity to second: 72mph
July 2019 #90mphformula Metrics;
Deadlift: 455lbs x 1 trap, 405lbs x 1 sumo
Chin Ups: 15 BW 1rm 250lbs
Reverse Lunge: 315 x 1
Long Toss: 300 feet
Bodyweight: 173lbs
Velocity to second: 81mph
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.
Ethan Doshi, University of Portland Infielder, Holistic Baseball Metric Improvements
Ethan says, “I was struggling to improve and couldn’t find anything that worked for me and was backed up by research, and then one day I was just scrolling on Instagram and I found your program and all of your posts made sense so I decided to work towards each of those metrics hoping it would increase velocity and make me a better athlete. What changed after I started working towards the formula was that I became a way better goal setter and felt a purpose to work harder every day knowing it was going to take time. What also helped was that my 60 time went from a 7.5 to a 6.9 in that time span too which to me seems correlated to parts of your program, and since I’m an infielder that helped a lot, also my exit velocity off the tee went from 84 to 92 with wood.”
March 2018 #90mphformula + Baseball Metrics:
Height: 5’9
Weight: 160lbs
Deadlift: 315lbs
Chin up: 190lbs (bw+30lbs)
Reverse lunge: 135×10 and 225×1
Long toss: 270ft
Run and gun: 86mph
Wood bat tee exit velocity: 84mph
60-yard dash: 7.5 seconds
April 2019 #90mphformula + Baseball Metrics:
Height: 5’10”
Weight: 177lbs
Deadlift: 445lbs
Chin up: 265lbs (bw+90lbs)
Reverse lunge: 225×10, 345×1
Long toss: 330ft
Run and gun: 94mph
Wood bat tee exit velocity: 92mph
60-yard dash: 6.9 seconds
Ethan’s insights are great, most specifically about goal setting. Having clear-cut metrics that are easy to quantify and strive for while directly impact performance and reducing injury risk factors allows each athlete to take ownership of their personal development. Accurate metrics to drive your program will elicit faster results allow you to make better decisions in training.
To learn more about our remote programming services, visit our website by clicking here.
Kaito Farquharson, Mayville State Baseball, Improved Run-and-Gun From 83 To 98 MPH In 3 Months
Kaito Came to me in August for a mechanical consult. What I found right away was how much more athletic he was with a 9oz ball and how his relative velocity was 6mph harder than with a 5oz ball. Kaito went to work and integrated some weighted ball progressions and uphill throwing drills over the next three months.
The video is from November when he hit a run and gun 98mph. Here is what I see in that video:
-Faster movement through the zone
-More athletic and level hip load
-Longer/more athletic stride
-Better timed arm action
However, there is still room to improve in two major areas:
-Efficient lead leg blocking
-Trail leg hip flexion
Much of Kaito’s mechanics have cleared up and he is now able to get much more velocity out of his body. The two breakdowns I mentioned above often happen when we see a big jump in velocity in a short time or strength is needed. For Kaito, I believe this is just a part of finding his new mechanics. Once he locks down the flat ground mechanics, I’ll want to see him progress to mound blends and then mound. This should take his 84mph fastball from August and get him to the low-90s quickly, then slowly tick up to the mid-90s as his current run and gun shows.
To learn more about our remote programming services, visit our website by clicking here.
