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  HITTING  
 PERFORMANCE 

PROGRAM

Hitting Performance program

VPX is the official training institution of Velopro Baseball. Used by 20 MLB orgs, 70+ NCAA teams, & over 10,000 athletes worldwide.

Program Details & Applications

Program Details
& Applications


Recommendations: 
Ages 9 & up. MLB to Youth. For hitters who are free of injuries, at least 10 months post surgery, and are not currently experiencing fatigue or chronic soreness.

Research & Development: 
Designed by MLB hitting coaches & personnel in conjunction with biomechanists, kinesiology experts, & nationally acclaimed hitting developers. Over a decade of research, analytics, and empirical data supports this program's applications and curriculums.

Usage Requirements: 
To be utilized with the Velocity LOAD Harness. Can be combined with other training systems or aids, but the VL Harness is required to maximize gains and movement performance. Usage without the VL Harness would not support work loads, training goals, & oversight requirements set forth by this program.

What You Need: 
To gain the biggest benefits from this program, we recommend the following equipment be utilized:

  • VPX Torsion Velocity Band System - torsion arm care, scap loading, torsion shoulder stability, core power, and torsion cuff strength applications.

  • VPX Foam Roller - specialized grid pattern concentrates muscular response and mobility rates.

  • VPX Flexor Band - Develops fast twitch muscular response and activates core power within lower half and hips.

60 DAY HITTING PERFORMANCE PROGRAM


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This data driven hitting program is a movement enhancement performance tool for hitters that develops:

» Swing efficiencies.
» Power & hand speed.
» Hitting approach.
»
Heel connection & exit velo.


This program will teach you to compete for the at bat and support your upper half rotation with lower half drive by syncing your kinetic chain reaction (KCR), improving ground force reaction (GFR), and aligning linear-to-rotational movement planes to your upper half tempo.

All drills and workloads are geared towards counterbalancing barrel weight, centripetal force, and accelerative power against lower half support.

A good swing does not necessarily correlate to producing a good hitter. MLB hitters have "holes" in their swings, but their hitting approach is how they overcome any swing deficiencies.

Offensive prowess comes in the form(s) of power, hand speed, & approach - all of which will increase plate coverage in every plate or spray chart zoning.

Over 10 years of analytical hitting data (from the University, lab, and on field levels) support this program and its usage.

Data is INDEPENDANTLY obtained by VPX Baseball, which is extremely important to the accountability and integrity of this program. USAGE OF THIS PROGRAM DURING YOUR SEASON REQUIRES RECOVERY RATE OVERSIGHT. 

  • What's Included »
  • How To Use »
  • Program Videos »
  • Disclaimer & Terms »
  • Program Key »

Program Key:


Always use your Velocity LOAD Harness with every aspect of this program. To upgrade this program to the VPX Force LOAD Hitting Program CLICK HERE » .

There will be two ways to use your VL Harness - as denoted in the program key. To better understand how each usage application is administered into your training process, refer to 'Program Videos' tab above.

» Back Hip Usage (BH): 
One bungee contours your back hip and one bungee runs from middle of waist to inside of back ankle. Trains linear drive force, ground force reaction (GFR), and sync of front foot strike to hip rotation.

»       Front Hip Usage (FH): 
One bungee contours your front hip and one bungee runs from middle of waist to inside of front ankle. Trains rotational torque and 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 and intent. 90% is controlled high velocity swings with batted ball placement intent. 70% is medium intensity swings with barrel mobility intent. 50% is a medium intensity swings that are trying to feel lower half movement planes, front foot strike force, & hip rotation initiation.

» Reps or throwing amounts denoted as "clipped" or "unclipped":
This is regarding your VL Harness specialized bungees. "Clipped" means you would have the specialized bungees attached to the VL Harness waist belt and foot strap, and are utilizing the resistance to train. "Unclipped" means you would keep the specialized bungees unclipped so no resistance is felt. 

IMPORTANT:  You do NOT have to take your entire VL Harness off every time you switch from being clipped-to-unclipped. Instead, just detach the specialized bungees from your foot strap, but leave the bungees clipped to your VL Harness waist belt. Additionally, clip the ends of the bungees (that were attached to your foot strap) to the VL Harness waist belt. This ensures unclipped bungees do not "fly around" and cause injury when you are pitching or training. This method optimizes time and improves ease of use.

PRE-HITTING &
WARM UP CIRCUIT

PRE-HITTING & WARM UP CIRCUIT


Before every work day, you will conduct Steps 1 - 3 (below) BEFORE you start the day's hitting regimen. 

#1 - Active body warm up:
Conduct an active body warm up. 5min of agility and flex warm up, 5min of static stretching of both upper and lower half, and 5min of band work for your shoulder and scapula load patterning.

Agility and flex warm up exercises can include high knees, bounders, jogging, side shuffling, etc. Band work needs to include rotator cuff protraction, retraction, and scapula load drills.

Ensure you activate internal and external ROMs for all cuff muscles - IN ALL BODY POSITIONS.

Use VPX Torsion Velocity Band System for all arm/shoulder motor patterning, and the VPX Foam Roller and VPX Flexor Band during any agility/flex warm up.

#2 - Interval KCR warm up:
It is important to get your entire body working as one unit to sync your kinetic chain reaction (KCR) - once it is stretched and you have blood flow.

To do this, do about 5-10 sprints at 90' length. Conduct them wherein you sprint the 90' and then walk back to your start position. Repeat.

#3 - Active swing warm up
Conduct a basic tee routine to get your swing warmed up. We suggest to hit off a tee with (1) both hands, (2) top hand, & (3) bottom hand drills to get all muscular response activated for the day's work load. 

Do all of this BEFORE you start with any daily hitting routines that will include all training component of that day. See below for specific routines.

BEFORE YOU START THIS PROGRAM

BEFORE YOU START THIS PROGRAM


PREREQUISITES:
Must have a full 2 months to commit towards swing and hitt-ing enhancement.

Ensure your recovery rates are synced to game workloads. MUST BE IN OPTIMAL STRENGTH AND CARDIO SHAPE BEFORE STARTING THIS PROGRAM. Not recommended for post surgery or "recovering from injury" hitters.

APPLICATION:
The different aspects of the program are described below - with the actual daily hitting, arm care, lifting, cardio, and recovery plans listed under "Week 1" to "Week 8".

Read over all the information BEFORE you start and ensure you conduct all aspects of every daily training workload.

USAGE:
Use your VL Harness (as directed by the program) with all aspects of hitting.

It provides the necessary sensory feedback and peaked athletic movement required to develop a (1) proper swing, (2) increased plate coverage, (3) improved swing plane, and (5) enhanced offensive tools of barrel speed, power, and quickness to the pitch.

RECOVERY MANAGEMENT: 
Ensure your recovery is peaked. If you cannot finish out the day's workload requirements, cut back and re-evaluate to ensure proper recovery.

"Recovery" is defined as your body feeling fresh the next day. Some days, you will feel a bit tired or sore. Cut back on that day's workload to ensure your following day's workload is not effected.

To aid in recovery - ice or do therapy only AFTER you have finished out your running and lifting for that day. Monitoring your recovery rates is how you will discover at what levels your body can be utilized.

Additionally, this is NOT a post surgery hitting program. 

OVERSIGHT:
Follow these steps (IN ORDER) to procure recovery/work load ratio(s).

  • If you are experiencing too much "day after" soreness/tightness, back off on rep amounts - not frequency.
  • If you still are not recovering (after completing Step 1), back off one drill per training section of each day's hitting regimen. Repeat until proper recovery levels are attained and work from there.
  • No matter how your body recovers, if you feel pain - stop and re-evaluate frequency, fitness levels, and recovery times.
  • When evaluating, know the differences between (1) fatigue, (2) soreness, (3) tightness, (4) achiness, and (5) pain. Some soreness and fatigue is good, but too much will lead into post hitting achiness that does not subside (which is tendonitis). 
  • "PAIN" is a sharp painful sensation when you perform a certain movement. 
  • "FATIGUE" is your body feeling tired.
  • "SORENESS" is similar to 
  • "TIGHTNESS", but the later does not loosen itself out or subside quickly. 
  • "ACHINESS" is a throbbing sensation -  indicating the presence of tendonitis or start of such.
  • Remember that your body needs to be used, but NOT overused.
  • Proper monitoring of recovery rates will require you to stop hitting once you feel like your body is used. Stop after you feel this "sensation" - as it is the start of fatigue. Do NOT push past this, or your next day's workload will suffer.
  • Build and plateau your hitting frequency and reps to maximize recovery rates.
  • It will take about a week to fully understand how your body is responding to the below training regimens.
  • Adhere to all rest requirement(s) between drills, exercises, or sets - even if you feel you are recovered.


Week #1 Daily Training »

Week #2 Daily Training »

Week #3 Daily Training »

Week #4 Daily Training »

Week #5 Daily Training »

Week #6 Daily Training »

Week #7 Daily Training »

Week #8 Daily Training »

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