The 2021/2022 offseason was, once again, met with adversity as athletes navigated the landscape of training while under COVID-19 restrictions. Despite the challenges they faced, both our Top Guns and Young Guns groups were able to achieve significant results once again.
Top Guns is our headline high performance program and has seen multiple 90+ mph arms develop over its 4-year lifespan. This program is reserved for dedicated high school athletes (15u-18u and gap year) that aspire to play college and/or professional baseball. These athletes are exposed to a training regimen that’s centred around improving overall movement capabilities while boosting performance on the mound.
Young Guns is a youth high performance program and is for athletes that are aged 12u-14u. This program prepares athletes for the Top Guns program once they enter high school. The program provides skill development in the areas of hitting and pitching as well as general throwing, plus a significant amount of time spent learning the fundamentals of strength and conditioning.
Athletes that participate in any of our high performance training programs receive the following:
Throwing program
Strength & conditioning plan
Personalized arm care program
Personalized corrective exercises
Full access facility membership for duration of the program
Mizuno gear package (2 shirts + 2 shorts)
TIME COMMITMENT
Our goal with these programs is to groom athletes for the demands that come along with competing at a high level and expose them to the required level of commitment that coincides with it.
Top Guns:
Throwing: 4-6* days per week
Strength & Conditioning: 2-4* days per week
Overall: 4-6 days per week, 1-3* hours per day
*Programming for Top Guns athletes is provided outside of coach-led sessions. Athletes are expected to utilize their facility membership to perform the assigned workouts.
Young Guns:
3 sessions per week
2 hours per session
6 hours total training time per week
RESULTS FOR 2021/2022
Weight Gain/Loss
Average weight gain: +15 lbs (among athletes with a weight gain goal)
Max weight gain: +26 lbs (among athletes with a weight gain goal)
Average weight loss: -14 lbs (among athletes with a weight loss goal)
Strength
Average grip strength increase: +34 lbs
Max grip strength increase: +77 lbs
Average isometric chest press increase: +45.2 lbs
Max isometric chest press increase: +118.0 lbs
Average anti-rotational core strength increase: +17.7 lbs
Max anti-rotational core strength increase: +31.0 lbs
Power
Average med ball sit up and throw velocity increase: +3 mph
Max med ball sit up and throw velocity increase: +6 mph
Average vertical jump height increase: 3.57"
Max vertical jump height increase: 7.14"
Average reactive strength index (RSI) increase: +1.07
Max reactive strength index (RSI) increase: +1.60
Shoulder Health
Average external rotation strength increase: +10 lbs
Max external rotation strength increase: +21 lbs
Average internal rotation strength increase: +6 lbs
Max internal rotation strength increase: +13 lbs
Velocity
Average mound velocity increase with regulation 5oz. baseball: +5.0 mph
Max mound velocity increase with regulation 5oz. baseball: +8.1 mph
Max mound velocity with regulation 5oz. baseball: 90.1 mph
Average shuffle throw velocity increase with regulation 5oz. baseball: +3.1 mph
Max shuffle throw velocity increase with regulation 5oz. baseball: +10.0 mph
Max shuffle throw velocity regulation 5oz. baseball: 92.0 mph
Average pulldown velocity increase with regulation 5oz. baseball: +2 mph
Max pulldown velocity increase with regulation 5oz. baseball: +2.5 mph
Max pulldown velocity with regulation 5oz. baseball: 97.5 mph
RESULTS FOR 2021/2022
Weight Gain/Loss
Average weight gain: +5.18 lbs
Max weight gain: +9.6 lbs
Strength
Average grip strength increase: +16 lbs
Max grip strength increase: +100 lbs
Power
Average vertical jump height increase: +2.9"
Max vertical jump height increase: +6.2"
Max vertical jump height: 17.8"
Shoulder Health
Average external rotation strength increase: +4 lbs
Max external rotation strength increase: +8 lbs
Average internal rotation strength increase: +5 lbs
Max internal rotation strength increase: +9 lbs
Throwing Velocity
Average mound velocity increase with 5oz. baseball: +4.0 mph
Max mound velocity increase with 5oz. baseball: +8.0 mph
Max mound velocity with 5oz. baseball: 71.1 mph
Average shuffle throw velocity increase with 5oz. baseball: +4.1 mph
Max shuffle throw velocity increase with 5oz. baseball: +8.0 mph
Max shuffle throw velocity with 5oz. baseball: 74 mph
Hitting Exit Velocity
Average tee exit velocity increase: +7.0 mph
Max tee exit velocity increase: +22.0 mph
Max tee exit velocity: 80 mph
Average front toss exit velocity increase: +4.0 mph
Average BP exit velocity increase: +10.0 mph
Interested in joining the program? Register online
Have questions? Contact us
