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

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