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High Performance Programs 2021-2022: Summary of Results

Tyler Soucie

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