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1) What can I expect for velocity gains?

-It’s really impossible to say how much velocity each individual will gain.  Age, muscular strength, leverage (height/length), and throwing mechanics are just a few factors that contribute to velocity and training gains. 
With that said most players should be able to gain in the 2 – 4 mph range.  When I started overload-underload training I was stuck at a consistent 86/87 mph.  6 months later I was topping out in the low 90’s.  In Dr. Coop DeRenne's famous research study on overload-underload training players using the underload baseballs were able to gain an average of 4.72 mph on their fastballs.  Players with proper throwing mechanics will see the biggest gains.  Players with VERY poor throwing mechanics should fix those first or else the gains from this program will be somewhat limited.

-It should be pointed out the average major league fastball is right around 90 mph. 

-The average D1 College fastball comes in at the mid 80’s

A gain of 3 – 5 mph in throwing velocity is TREMENDOUS.   For a major leaguer or potential draft pick that could be the difference in millions of dollars.  Programs that claim 10 – 15 mph gains in throwing speed are setting people up for severe disappointment.  (10 – 15 mph in bat speed is no problem.  I have more players reach 90 mph then players who don’t but that is in bat speed.......I’ve always been big on under promising and over delivering.  Don’t fall for the hype out there.  I have used this program with tremendous success.  It will work as good or better then anything on the market for a fraction of the cost.

2)  Is overload-underload training safe for all ages?

I have used overload-underload training with players as young as 12 with much success.  I have NEVER had a player suffer an injury during training with overload-underload baseballs.  With that in mind, though, I feel strongly that players should be able to throw 120 feet on a line before beginning overload-underload training.  I feel long tossing daily is the best method to get to this point.  Once a player has the arm strength to do this and the arm durability to do this for 30 or so throws on a daily basis they are ready to begin overload-underload training if they choose to.  If they have arm pain or discomfort they should NOT begin the program.

3) Can I use the overload-underload program without doing all the other workouts?

-Yes.  The program works best when all of the workouts are followed in conjunction. However, I have had players use only the overload-underload program with success.  In addition, numerous scientific studies have shown overload-underload training to be effective for improving throwing velocity even when no additional training was done. 

4) Can I use the off-season program during my competitive season?

If you play a position other than catcher or pitcher and your arm is in good shape, yes, you can use the off-season plan during the season.  The best time to use the off-season program is typically 12 - 15 weeks prior to the start of  your main season or immediately after your season concludes.   It is extremely important to be able to throw the underload baseballs at 100% intensity.  Therefore if you can not commit at least 2 - 3 days per week to the program, making throws at 100%, you should wait until your schedule allows for it. 

5) How long does the program typically take?

There are a number of different portions that combine to make up the full program.  How long the program takes will depend on rest periods and a number of other factors.  Overall, if you choose to take part in the entire program you will need to budget roughly 90 minutes for 5 days of the week.

If this is too much time for whatever reason it is recommended to do the overload-underload trianing, long  toss, and stretching mobility work.  This will take roughly 40 minutes per day.

The overload-underload program will typically take 10 - 15 minutes  3 days per week

The long toss program should be done 5 - 6 days per week and will take anywhere from 10 - 15 minutes. 

The weight training program will take roughly 30 - 45 minutes, 3 times per week

The core training program will take around 10 minutes 3 times per week.

The arm maintenance program will take roughly 15 minutes 3 times per week

The stretching/mobiltiy work will take around 15 minutes and should be done daily.

The speed/explosive work will take roughly 15 minutes 3 days per week.