In Season Arm Care Program
Arm Care Program
Applications & Requirements
AGE & LEVEL SPECIFICATIONS
Ages 7 & up. Pro to Youth. Workloads, recovery times, & intensities will vary – depending up age & ability level. Proceed slowly & build a solid base of consistency & strength before progressing.
PROGRAM DIRECTIVES
Abide by all program workload directives, applications, & intensity requirements to ensure work loads & recovery rates are proportionate. This program requires usage with prescribed equipment for maximum results.
RECOVERY & INJURY PREVENTION GUIDELINES
If you experience extended soreness during this program:
- Cut back on rep amounts or intensities FIRST.
- Cut back on drill amounts SECOND.
- If soreness persists, take days off & then start again.
OVERSIGHT REQUIREMENT
If you experience any type of sharp pain or become injured, stop immediately & seek medical advice. Athletes who are actively in their seasons need to carefully monitor game work loads & ensure proper recovery levels for their next game.
This is a fully encompassing arm care & recovery program for any athlete actively in their season. Over 15 years of data, research, & on field results have gone into this program to help athletes maximize their performance. This program should be used with the prescribed equipment (see below) to maximize its results. Proper form & sensory feedback is required during all routines, which can be attained with prescribed equipment or a trained player developer.
INCREASE YOUR RECOVERY RATES: We HIGHLY recommend that you use this program with our VPX Cardio Management Plan – as any athlete knows that cardio is a big part of optimizing arm care & recovery rates.
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Perceived Effort Level (PEL)
The amount of effort or intensity level per rep. 100% is max intensity. 90% is controlled high intensity. 80% is medium intensity.
Required Equipment
Daily Shoulder, Scap, & Flexor Traction Recovery Circuits
1Overview with Shoulder Series 1-3 explanations
You will utilize your Torsion Velocity Band System for your post recovery, which will include shoulder traction training. The following post workout training components are to be conducted after each day’s training is completed – depending upon what phase of the season you are in. If you cannot complete this entire training component without proper recovery rates, reduce amount of sets FIRST. If you still experience poor recovery rates, reduce the amount of reps SECOND, followed by removing entire exercises THIRD.
We have provided links to our playlists that include videos of each Shoulder Traction Recovery Circuit (Series 1-3) that you will utilize throughout this program. To formulate your personalized shoulder traction program:
The following playlists are of each Shoulder Traction Series that you will utilize for your IN SEASON shoulder recovery program:
2Daily Workloads & Variations
The following is to be conducted AFTER you finish your daily training routines or playing in a game. Utilize your VPX Torsion Velocity Band System for all exercises. Ensure your form & breathing are proper. Choose from the following prescribed routines – BASED UPON THAT DAY’S TRAINING OR GAME SITUATION:
Day 1 after elongated game appearance w/ 2+ days rest between next game appearance: Series 1-3. 10reps per exercise. 3 count decel pace. 80% PEL.
After elongated practice or workout: Series 3. 8reps per exercise. 3 count decel pace. 80% PEL.
Day after elongated practice or workout w/ 1+ days rest between game appearances: Series 1,3. 8reps per exercise. 3 count decel pace. 80% PEL.
Day after full practice day w/ 1+ days rest between games: Series 1-3. 6reps per exercise. 3 count decel pace. 80% PEL.
Day before next game appearance: Series 3. 8reps per exercise. 3 count decel pace. 80% PEL.
Post game cool down: Series 1, 3. 8reps per exercise. 3 count decel pace. 70% PEL.
Other Phases of this Training Program
Disclaimer
Understanding & Responsibility
I am aware that Velopro Sports, LLC, Velopro Baseball, LLC, Velopro Softball, LLC, Velopro Tennis, LLC, Velopro Golf, LLC, Big League Edge, LLC, and all contributing persons, members, managers, partners, organizations, businesses, coaches, coordinators, clinicians, developers, designers, marketers, and any other person(s), business(es), and organization(s) may not or are not medical doctors and may not or are not qualified to determine a participant’s or athlete’s physical capability to engage in strenuous exercise. Medical clearance from a certified physician may be required prior to participation in any exercise program or when engaging in any of the exercises contained within this program, its drills, directives, information, course work, routines, circuits, plans, managements, applications, and any other affiliated programming, drills, directives, information, course work, routines, circuits, plans, managements, and applications
Waiver & Release of Liability
READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS PROGRAM: I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM OR ANY EXERCISES CONTAINED WITHIN THIS PROGRAM. IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS PROGRAM, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND EFFICACY OF ANY EXERCISE PROGRAM(S), DRILL(S|), INFORMATION, TRAINING DIRECTIVE(S), ROUTINE(S), CIRCUIT(S), PLAN(S), MANAGEMENT(S), AND APPLICATION(S) RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS PROGRAM AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST VELOPRO SPORTS US, LLC, VELOPRO BASEBALL, LLC, VELOPRO SOFTBALL, LLC, VELOPRO TENNIS, LLC, VELOPRO GOLF, LLC, BIG LEAGUE EDGE, LLC, OR ANY COACHES, INSTRUCTORS, CLINICIANS, MANAGERS, EMPLOYEES, PARTNERS, DEVELOPERS, DESIGNERS, MARKETERS, AND ANY OTHER PERSON(S), BUSINESS(ES), ORGANIZATION(S), AND ANY OTHER AFFILIATED BUSINESSES, PERSONS, OR ORGANIZATIONS FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS PROGRAM OR ITS AFFILIATED PROGRAMS. I FURTHER AGREE TO RELEASE, INDEMNIFY, AND HOLD HARMLESS VELOPRO SPORTS US, LLC, VELOPRO BASEBALL, LLC, VELOPRO SOFTBALL, LLC, VELOPRO TENNIS, LLC, VELOPRO GOLF, LLC, BIG LEAGUE EDGE, LLC, OR ANY COACHES, INSTRUCTORS, CLINICIANS, MANAGERS, EMPLOYEES, PARTNERS, DEVELOPERS, DESIGNERS, MARKETERS, AND ANY OTHER PERSON(S), BUSINESS(ES), ORGANIZATION(S), AND ANY OTHER AFFILIATED BUSINESSES, PERSONS, OR ORGANIZATIONS FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
Disclaimer
Strength training and sporting activities involve(s) a potential risk for serious injury. The techniques, drills, and training directives discussed and utilized in this program are being demonstrated by highly trained professionals. No one should attempt any of these techniques without proper personal instruction from trained instructors. Anyone who attempts any of these techniques, under supervision or not, assumes all risks. Velopro Sports, LLC, Velopro Baseball, LLC, Velopro Softball, LLC, Velopro Tennis, LLC, Velopro Golf, LLC, Big League Edge, LLC, and all contributing persons, members, managers, partners, organizations, businesses, coaches, coordinators, clinicians, developers, designers, marketers, and any other affiliated person(s), business(es), and organization(s) shall not be liable to anyone for use of any of these exercises, drills training directives, or instructions. This is an informational program only. The data and information contained within this program herein is based upon information from various published as well as unpublished sources and merely represents training, strength and conditioning, and sports related development literature and practices – as summarized by the author and editor. Velopro Sports, LLC, Velopro Baseball, LLC, Velopro Softball, LLC, Velopro Tennis, LLC, Velopro Golf, LLC, Big League Edge, LLC, and all contributing persons, members, managers, partners, organizations, businesses, coaches, coordinators, clinicians, developers, designers, marketers, and any other person(s), business(es), and organization(s) makes no warranties, expressed or implied, regarding the currency, completeness, or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. This summary of information from unpublished sources, books, research journals, training ideals, and articles is not intended to replace the advice or attention of health care professionals. It is not intended to direct their behavior or replace their independent professional judgment. If you have a problem with your health, or before you embark on any health, fitness, or sports training programs, seek clearance from a qualified health care professional.
Copyright & Distribution
Velopro Sports US, LLC owns the copyright and distribution rights (written and unwritten) of all programs and information contained with programs on this website and any affiliated sites or written materials this program and its contents appear upon. All Rights reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the Velopro Sports US, LLC. The authors and publishers disclaim any responsibility for any adverse effects or consequences from the misapplication or injudicious use of the information presented in this text. Inquiries should be addressed to Velopro Sports US – a Washington State limited liability corporation.