Weeks 1 - 2
Velocity Enhancement Program
Applications & Requirements
AGE & LEVEL SPECIFICATIONS
Ages 9 & up. Pro to Youth. Baseball pitchers. Workloads, hitting ratings, recovery times, & swing intensities vary – depending upon age. Check the program’s daily workloads for your specific age directives.
PROGRAM DIRECTIVES
Abide by all program directives 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 still 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. Pitchers who are actively in their seasons need to carefully monitor game work loads & ensure proper recovery level
This is a fully encompassing velocity enhancement program that was developed by MLB player developers to help pitchers of all levels compete for the win. Although velocity is the #1 pitching tool, this program trains pitch-ING and not just velocity. Over 15 years of data, research, & on field results have gone into this program to help pitchers maximize their mound performance.
Equipment Requirement
This program should be used with the prescribed equipment (see below) to maximize its results. Proper form & sensory feedback is required during all workloads & routines, which can be attained with prescribed equipment or a trained player developer.
Each week of this program includes daily routines (listed below). Follow all daily routines exactly in their printed form to optimize this program’s performance – unless you are experiencing recovery or health issues. There are 9 different training components PER DAY included in this plan:
DAILY WARM UP CIRCUITS
Active Warm Up: Gets you ready for the day’s workload.
Flex Traction Routine: Stretches your body out for the day’s training.
DAILY PITCHING & THROWING ROUTINES
Pattern sequencing drills: Sequences your delivery’s kinetic chain reactions.
Delivery enhancement drills: Optimizes lower half movements of your delivery.
Velocity Enhancement drills: Builds velocity, arm strength, & pitching specific skills.
DAILY RECOVERY & CARDIO MANAGEMENT PLANS
Daily arm, cuff, & scap traction: Increases cuff strength, scapula load rates, recovery, & arm health.
Daily recovery management: Increases athleticism, recovery rates, and pitching endurance.
DAILY STRENGTH WORKOUTS
Strength program: Strength program specifically designed to increase velocity and support.
Back Hip Usage (BH)
One bungee contours your back hip & one bungee runs from middle of waist to inside of back ankle. Trains linear drive force, ground force reaction (GFR), & sync of front foot strike to hip rotation.
Front Hip Usage (FH)
One bungee contours your front hip & one bungee runs from middle of waist to inside of front ankle. Trains rotational torque & sync of lower-to-upper half kinetic chain reactions.
Perceived Effort Level (PEL)
The amount of effort or intensity level per rep. 100% is max intensity pitching. 90% is controlled high intensity pitching. 80% is medium intensity pitching that feels your hand throughout its entire ROM. 70% is a phase specific pitching that feels your entire delivery’s movement planes.
“Clipped” or “Unclipped”
This is regarding your VPX Harness specialized bungees. “Clipped” means you would have the specialized bungees attached to the VPX Harness waist belt & foot strap, & are utilizing the resistance to train. “Unclipped” means you would keep the specialized bungees unclipped so no resistance is felt.
Warm Up
1VPX Activation Warm Up Circuit
You will utilize your Torsion Hip Loop with the following routines. The following circuit will get your motor patterning warmed up and provide the necessary blood flow to ensure your body is optimized for the day’s work. ‘THL’ denotes exercise usage with the VPX Torsion Hip Loop.
2min jogs: Light jog for 2min straight.
5 90′ sprint/walks: 70% PEL. Walk back to start.
2 high knees: 70% PEL. No return walk.
2 high bounders: 70% PEL. No return walk.
2 side shuffles (THL): 70% PEL. No return walk.
2 side lungers: 70% PEL. No return walk.
2 karaoke twists: 70% PEL. No return walk.
2 backwards run: 70% PEL. No return walk.
2 jumping jack side shuffles: 70% PEL. No return walk.
2 leg swings (alternate legs): 70% PEL.
4-6 sprints: 90% PEL. No return walk.
2VPX Daily Flex Traction Series
Application & Directives
After you have completed your Daily Activation Warm Up Circuit (listed above), you will conduct this Daily Flex Traction Series, which works towards improving your flexibility & mobility. This enhances muscular response, motor pattern sequencing, & increases your ROM’s (range of motion). The more degrees of mobility, the higher potential for increased athleticism & balanced force loading.
Things to Consider
Ensure your breathing is steady, deep, & exhales entirely. Hold each pose for a minimum of 15-20sec. To increase each pose’s flexibility properties, flex muscles at the top & bottom of each pose to increase blood flow. Repeat Series #1 – #9 two times to complete one flex traction circuit.
3VPX Arm, Shoulder, & Scapula Warm Up Routine
All exercises have been provided an instructional video – which are located here.
Overview & Usage
After you have completed your Daily Flex Traction Series, it is time to start getting your arm & body conditioned for the day’s workload. This VPX Arm, Shoulder, & Scapula Series requires our Torsion Velocity Band System to optimize arm & shoulder mobility & recovery.
Application & Directives
Each exercise (in the playlist) should be done 8-10x with a 2-3sec count on the eccentric movement (decel or return-to-starting-position move). A minimum 80% PEL with no more than 90% PEL is required for all exercises.
Things to Consider
Ensure your breathing is steady, deep, and exhales entirely. Do NOT overextend the bungee resistance, but ensure it has tension at the start of each exercise. Do NOT allow the bungee resistance to “sag” or become disengaged throughout the entire ROM of each exercise. Ensure proper form and follow all directives within the video to maintain posture and proper stress loads.
Daily Pitching and Throwing Routines
1Overview & Recovery
You will utilize your VPX Baseball Harness for all daily throwing routines. After you finish your daily warm up (routines listed above under ‘Warm Up’), your body will be prepared. If you cannot conduct the full daily pitching workload (due to pain, fatigue, or injury), cut back throw reps FIRST, then drill or distance amounts SECOND. Always pay close attention to the PEL % ratings of each drill or exercise to ensure proper recovery rates. After you finish your daily pitching & throwing routine, you will then move onto your DAILY RECOVERY and DAILY STRENGTH routines.
2Pattern Sequencing
Frequency
Mon, Tues, Thurs, Fri, Sat.
Drills
10reps clipped in / 5reps unclipped per drill. Do dry – no throwing. Choose 2 drills from the playlist here.
3Delivery Enhancement
Frequency
Mon, Tues, Thurs, Fri, Sat.
Drills
10reps clipped in / 5reps unclipped per drill. Choose 2 drills from the playlist here.
Distance
50′ for HS & above. 40′ for Youth.
Workload
70% PEL (perceived effort level). Refer to ‘Program Key’ tab above.
4Velocity Enhancement
Frequency
Mon, Tues, Thurs, Fri, Sat.
Application
10reps clipped in / 5reps unclipped per distance rating listed below.
Distances & Workload
3min throwing intervals. Rest of 60sec in between each interval. Youth ages reduce distances by 10′.
80′ @ 80% PEL.
90′ w/ crow hop @ 80% PEL.
80′ @ 80% PEL.
20 pitch flat ground bullpen @ 90% PEL.
No flat ground on Tues or Fri.
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 pitching & throwing training is completed – depending upon what phase of the season or off 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:
If you are currently in your season, then you will conduct the IN SEASON program (listed below).
If you are currently in your off season, then you will conduct the OFF SEASON program (listed below).
The following playlists are of each Shoulder Traction Series that you will utilize for your IN SEASON or OFF SEASON shoulder recovery program:
2In Season Shoulder Traction Series
The following is to be conducted AFTER you finish your daily pitching 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 30+ pitches w/ 2+ days rest between appearances: Series 1-3. 10reps per exercise. 3 count decel pace. 80% PEL.
After long toss or bullpen: Series 3. 8reps per exercise. 3 count decel pace. 80% PEL.
Day after long toss or bullpen w/ 1+ days rest between 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 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.
3Off Season Shoulder Traction Series
The following is to be conducted AFTER you finish your daily pitching routines. 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.
Mondays: Series 1-3. 10reps per exercise. 3 count decel pace. 80% PEL.
Tuesdays: Series 1-2. 8reps per exercise. 3 count decel pace. 90% PEL.
Thursdays: Series 1-3. 10reps per exercise. 3 count decel pace. 80% PEL.
Fridays: Series 1-2. 8reps per exercise. 3 count decel pace. 90% PEL.
Saturdays: Series 3. 10reps per exercise. 3 count decel pace. 70% PEL.
Daily Cardio Management Routines
1Overview
This daily cardio management plan provides a fully encompassing cardio workload for pitching enhancement. Monitor & ensure proper recovery rates. Conduct the entire day’s cardio workload on the specified day. If outdoors, use age specific field dimensions to conduct daily cardio circuits. Refer to ‘Treadmill Usage’ section (below) if you cannot run outdoors.
Outdoor Usage
Jog/Sprint/Walks and Center & Gaps circuits are to be conducted entirely on the warning track. Starting position will be a foul line with your ending position being the opposite foul line. Use age specific field dimensions to conduct daily cardio circuits. Use ONLY plans that denote OUTDOOR usage if you are running outdoors.
Treadmill Usage
If you cannot get outside and must use a treadmill to conduct your day’s cardio plan, utilize ONLY plans that denote TREADMILL usage. When running on a treadmill, ensure you are utilizing a minimum of 3-incline setting.
2In Season Treadmill Cardio Plan
After 30+ pitch appearance (2+ days rest between appearances): 25min cardio flush on minimum incline 3+ setting w/ minimum 6+ speed setting.
After long toss or bullpen day: Eight 30/30/30s on minimum incline 3+ setting. 30sec 90% PEL sprint (8+ speed setting), 30sec 80% PEL jog (6+ speed setting), 30sec walk. Repeat with no rest.
Day after long toss or bullpen (1 day rest between appearances): Four 2min runs on minimum incline 3+ setting. 2min 90% PEL sprints @ 7+ speed setting. Rest for 120sec between.
Day after full practice day w/ 1+ days between games: Six 2min runs on minimum incline 3+ setting. 2min 90% PEL sprints @ 7+ speed setting. Rest for 120sec between.
Day before appearance: Eight 60/60s on minimum incline 3+ setting. 60sec 100% PEL sprints @ 7+ speed setting. Rest for 60sec between.
Post game cool down: 20min cardio flush on minimum include 3+ setting.
3In Season Outdoors Cardio Plan
After 30+ pitch appearance (2+ days rest between appearances): 25min cardio flush or 12 poles @ 90% PEL w/ 60sec rest in between poles. 80% PEL. Refer above for treadmill application.
After long toss or bullpen day: 8 jog/sprint/walks. 90% PEL jog to gap, 100% PEL sprint to opposite gap, walk to foul line. Repeat w/ no rest. Refer to above for start & end instructions.
Day after long toss or bullpen (1 day rest between appearances): 4 two minute runs. 80% PEL running for 2min straight. Rest for 120sec. Repeat. Refer above for treadmill application.
Day after full practice w/ 1+ days rest between games: 6 two minute runs. 90% PEL running for 2min straight. Rest for 120sec. Repeat. Refer above for treadmill application.
Day before appearance: Ten 100% PEL sprints from foul line to center field. Walk back & then repeat. Refer above for treadmill application.
Post game cool down: 20min cardio flush. Refer above for treadmill application.
4Off Season Treadmill Cardio Plan
Mondays: 25min cardio flush on minimum incline 3+ setting w/ minimum 6+ speed setting.
Tuesdays: Five 2min runs on minimum incline 3+ setting. 2min 90% PEL sprints @ 7+ speed setting. Rest for 120sec between.
Wednesdays: Ten 30/30/30s on minimum incline 3+ setting. 30sec 100% PEL sprint (8+ speed setting), 30sec 80% PEL jog (6+ speed setting), 30sec walk. Repeat with no rest.
Fridays (see circuit below): Agility & fast twitch muscular response circuit. 85% PEL for 10 total minutes. Rest 30sec between exercises.
Saturdays: 20min cardio flush on minimum include 3+ setting.
Sundays (see circuit below): Agility & fast twitch muscular response circuit. 85% PEL for 20 total minutes. Rest 30sec between exercises.
5Off Season Outdoors Cardio Plan
Mondays: 25min cardio flush. 80% PEL.
Tuesdays: Eight 2min runs. Run @ 90% PEL for 2min straight. Rest for 120sec between. Repeat.
Wednesdays: 10 jog/sprint/walks. 90% PEL jog to gap, 100% PEL sprint to opposite gap, walk to foul line. Repeat. No rest between.
Fridays: 12 poles @ 90% PEL. Must conduct pole within 30sec or less. 60sec rest between. Repeat. One pole is foul line to foul line.
Saturdays: 12 center & gaps. 100% PEL sprint to center, walk to gap, 90% PEL sprint to foul line. 60sec rest between. Repeat.
Sundays (see circuit below. Red oval is lead foot): Agility & fast twitch muscular response circuit. 85% PEL for 20 total minutes. Rest 30sec between exercises.
Recovery & Strength
1Daily Recovery Management Plan
Overview & Usage
This daily recovery management plan is to be utilized once you finish your Post Shoulder Traction and Cardio Management training (listed above). It will assist in arm & overall body recovery rates. This recovery management plan is NOT to be utilized or substituted for prescribed therapy or post surgery physical therapy. Consult a certified physician for such plans. You can conduct all the below or a portion of it – depending upon how your arm or body is feeling.
Pre-Ice Prep
5min comfort icing on areas you are sore or want accelerated recovery from.
60/60 Compressions
60sec of heat / 60sec of ice. Best results when using heated & iced water that is constantly circulating. Repeat for a minimum of 5min with a maximum of 20min (if soreness exists).
Ice Massage (5min per area)
Massage area that is sore or needs attention for 5min with ice cup. Ice cups can be made by freezing water in a “peelable” cup. “Peelable” can be styrofoam or paper.
Activating Tissue Massage
Massage area that is sore or needs attention with activating balm. Deeper tissue massage can lead to next day soreness, so monitor massage intensity for optimized recovery rates.
20min Post Ice Recovery
Wrap your entire shoulder & scapula areas with an icing pack for 20min. You can also do this for your elbow region.
2Daily Strength Workouts
Follow the VPX Torsion Strength Program, its directives, & guidelines for all your daily strength workout routines. Ensure that you are doing Weeks 1-2 workout plans within the VPX Torsion Strength Program.
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
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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.
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