How I Went From 95 - 98mph

written by JOSH GESSNER | The Athletter

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Good morning to all new and old readers! Here is today’s edition of TheAthletter, exploring stories, ideas, and frameworks to be the best athlete you can be —and how you can apply them to your career.

Today, we’re exploring how I went from throwing 95mph to 98mph by incorporating a training method.

If you enjoy this, forward it along to a friend who might too.

What you’ll learn:

Jump - Based VBT Training

How you can apply it to gain velocity

P.S. Send me feedback on how I can improve. I want to be worthy of your time. I respond to every email.

In 2021, I threw 98mph.

Yet - for 2 years before that I couldn't throw over 95mph.

I implemented a training style that led to that increase...

Here's that training style:

Most of the training I did until I touched 95 revolved around increasing absolute strength.

Increasing the maximum amount of weight I was able to lift.

But I made a big change in my training that helped me touch 98...

Jump-Based VBT Training.

What's VBT?

Velocity Based Training (VBT) is a way of training that focuses on:

How fast you move a weight, rather than how heavy the weight is...

So basically you lift a lighter weight as quickly as possible.

Typically there is a device that measures how fast the bar is moving to give you objective measurement.

And you want to be moving it at a certain speed:

Speed in between .8 - 1.25 mps is best for power development.

If you don't have a device to measure speed, this is usually 30-70% of your max lift.

Lifting in this velocity range helps increase power in a couple ways: [img:lk_X61NkW]

1) It trains the 'Power Zone'

The "power zone" refers to the range of velocities (typically 0.75–1.3 m/s) where athletes can generate the most power.

2) Enhanced Neuromuscular Efficiency

VBT enhances neuromuscular efficiency by improving the communication and coordination between the nervous system and muscles.

3) Increased Rate of Force Development (RFD)

VBT increases RFD—how quickly muscles generate force.

This is crucial for athletes requiring speed and explosiveness.

The point: VBT training is important for power development.

Without it, I wouldn't have been able to throw 98mph.

But I put a twist on my Velocity Based Training:

For VBT to be effective, effort levels must be at 100%.

VBT is training how quickly you can fire your muscles, and so if you aren't training at maximal speeds, you don't get the full effect.

So here's how I made sure I was at max effort:

I incorporated 'Jump Based' VBT training.

My 2 favourite exercises for VBT were:

• Trap bar Jumps

• Squat Jumps

When I incorporated a jump, it forced me to put MAX effort in or my feet wouldn't leave the ground.

The trick was to use weight you can barely jump with.

At my peak I could squat and Trap bar jump with over 300lbs.

In hindsight - these were dangerous and contributed to my lower back issues.

So these are some exercises I would do instead:

1) Belt Squat Jumps

This is the best alternative I found for weighted squat jumps.

Takes out the axial loading and load it up even more then a traditional squat.

2) Leg Press jumps

This is one I got from West Side Barbell, and I like it a lot.

I would do these on the leg press machines, not the plate loaded ones.

3) Rhythm Squat

I learned this from some of the best vertical jumpers in the world.

I would be careful because it puts you spine under axial loads.

It's important to note that this type of training is best after you have built a decent strength base.

If you are Squatting less than 315 and Deadlifting less than 405:

Focus on building absolute strength first.

Whenever you’re ready, there are 3 ways I can help you: 

1. Free 9 Week Program: A free generic program for those looking to gain velocity.

2. My Best Thoughts: My past blogs. My very best thoughts.

3. ThePitcherLab: Exclusive group of pitchers looking to work 1-1 with us. Our mission is to help you become good enough to get recruited or signed. Full Stack Program, Full Mechanical Breakdown, Daily Feedback. DM me ‘1-1’ for details.