Throw harder. Put on muscle. Stay off the injured list.
A full year of strength and conditioning written for pitchers, chosen by your own self-assessment. By Dr. Josh Heenan, the strength coach behind Division I pitching staffs and the pro and college arms below.
Get Building the Perfect Pitcher
- Download in two minutes
- Secure checkout
- 30-day money-back guarantee
- Used by college and high school programs
Most pitching programs hand every arm the same workout. This one starts with yours.
Pitchers break down in the same places: a hip that will not rotate, a shoulder that will not reach, a trunk that cannot hold its position in the sixth inning. The assessment in this program finds those limits before you touch a bar. Your results pick your training track and the corrections you run before every session. The lifting fixes the weak link while it builds the rest.
It was written for high school and college pitchers. Coaches have run it with whole staffs, and position players use it for strength, speed and arm strength.
I wrote Building the Perfect Pitcher for the athletes, coaches and parents who asked for what we do at ATP but could not get to Stamford. It is the system I used as head strength coach at Sacred Heart and still use with our throwers: assess first, fix what the assessment finds, then train hard and consistently for a year.
If you follow it, you will get stronger, you will put on weight that helps you, and your arm will feel better in April than it did in September. If you have questions along the way, email me. I answer.
Josh HeenanDr. Josh Heenan, IMD, MS, CSCS. President, Advanced Therapy and Performance
What is in the download
The 52-Week Strength and Conditioning Program
Thirteen four-week phases covering off-season, pre-season and in-season. Over 300 training days, each with its warm-up, corrections, strength work and conditioning written out, with sets and reps for every week. Two complete tracks: one for pitchers with limited hip rotation, one for everyone else. Every exercise links to a video.
The Assessment
A self-assessment of your fundamental movements. It shows where you are strong and where you are not, rules out the exercises that would hurt you, and tells you which track and which corrections are yours.
The Methodology
The research behind the program. Posture, durability, power, speed and strength for pitchers, and why each is trained the way it is.
Rocking the 60-Yard Dash
What a fast 60 is made of, with the mini tests and training targets Dr. Heenan uses with athletes getting ready for a 40 or 60.
-
Warm-ups and corrections
Warm-ups and movement corrections
A ground-based warm-up and a movement-based warm-up to alternate, plus correction routines for the hips, shoulders, ankles and trunk, prescribed by your assessment.
-
Bonus
5 Keys to Playing College Baseball
By Wayne Mazzoni, pitching coach at Sacred Heart University. What college coaches look for and how to get in front of them.
A training day, straight from the program
Off-Season Phase 1, Day 1. Every day looks like this: exercises grouped in pairs, sets and reps for each of the four weeks, and boxes to write down what you lifted.
- Each exercise name is a link to a video, so you see the movement before you load it.
- The numbers change every week. You know what to do the moment you walk in.
- Your corrections from the assessment go in before the warm-up, so the day is built for your body.
What this system has done for pitchers
These athletes trained with Dr. Heenan at Advanced Therapy and Performance on the methods written into this program. Velocity readings are from Perfect Game, Prep Baseball Report or ATP’s radar.
- Fastball74 to 101.7 mph
Bryce Hill, Stanford signee
“In just 3 years I put on over 60 lbs of muscle and completely changed the trajectory of my baseball career. Since I joined ATP I added 25 MPH to my fastball, landing me my dream commitment and turning me into a nationally ranked professional prospect.”
- Fastball80 to 93 mph
Clark Gilmore, Dartmouth and Notre Dame
“Within just six months, my work in the weight room led to a 35-pound increase in bodyweight (155 to 190 lbs) and a 7 mph jump in fastball velocity (80 to 87 mph). That improvement helped me commit to my dream school, Dartmouth College.”
- Fastball79 to 94 mph
Chris Yannella, University of New Haven
“My recovery time for my UCL strain only took a couple months. My velocity jumped from 79 to 91 in 1 year and my ERA dropped from upper 3 to 1.06.”
- Exit velocity75 to 100 mph
Sammy Stafura, 43rd pick, 2023 MLB draft
“Following the Instagram pages for Dr. Heenan, the 90 mph formula, and ATP has had major impacts on every aspect of my baseball ability. The exercises, formulas, and all the knowledge they provide helped me get significantly stronger, faster, more powerful.”
How it works
- Take the assessment. About 20 minutes with a phone camera and a doorway. Score your hips, shoulders, trunk and ankles the way the book shows you.
- Pick your track. Your scores send you to one of the two full-year tracks and tell you which corrections to run before every session.
- Follow the phases. Start at the phase that matches your calendar, off-season, pre-season or in-season, and follow the days in order. Retest at the end of each phase.
After you pay: you land on your download page in seconds, your receipt arrives by email, and you can be reading the assessment tonight.
A good fit if
- You can get to a standard weight room: rack, barbell, bench, kettlebells or dumbbells.
- You can train three to five days a week in the off-season and two in season.
- You want the plan written down, day by day.
Not a fit if
- You are hurt right now and have not been cleared to train.
- You want a quick fix. Velocity is months of consistent work.
- You want someone watching every rep. That is coaching, and it costs far more.
From the pitchers and coaches who have trained with Dr. Heenan
“Since I started with him I have gained over 10 mph on my fastball, played in the historic Cape Cod League and most recently signed with the Brewers.”
Alex FarinaPitcher, Milwaukee Brewers organization
“Josh has trained me for two years, and have helped me gain a total of 60 lbs, 35 of those in my first 12 weeks of training. This weight has taken stress off my elbow and shoulder while allowing me to increase my velocity by upwards of 10 MPH, touching 90 MPH.”
Tom HendersonPitcher, Marist College
“In my four years of college baseball there was no one as dedicated and passionate about their work than Josh. He not only physically prepared me for every season but mentally as well. That is why I continue to see him in my professional off-season.”
Troy ScribnerPitcher, Arizona Diamondbacks organization
“Since my Sophomore year in high school I’ve trained with Josh and his team. In my first three years of training, I’ve added nearly 10 MPH to my fastball while garnering numerous accolades such as All-State (2x) and 2016 Connecticut MVP.”
Reece ManiscalcoPitcher, Wofford College
“In my 3 years training with Josh and his staff I added 40lbs of muscle, dropped .75 seconds on my 60-yard dash (now a consistent 6.8), and added 12 MPH to my throw from the outfield (now sitting just below 90MPH).”
Mike ArmanOutfielder, Central Connecticut State University
“Josh is really one of a kind. He is an amazingly talented strength coach who knows above and beyond what is needed in that position. He is as good a coach, strength or otherwise, that we have had here at Sacred Heart University.”
Wayne MazzoniPitching Coach, Sacred Heart University
“I use him on a consistent basis for knowledge to help our entire pitching staff. He is extremely knowledgeable with the full needs of a pitcher and communicates well. His research on developing pitchers, and knowledge of how the body works is top notch.”
Jason BurkeHead Coach, Lander University, formerly pitching coach at Wofford College
“In my ten years of collegiate baseball, Josh is the best strength and conditioning guy I have been around. The gains the guys attained under his supervision were tremendous.”
J.J. EdwardsAssociate Head Coach, Wofford College
“Josh is the most genuine person I know and puts that characteristic into all of his athletes. As long as I am in coaching, Josh will continue to get as many of our players as possible.”
Steve TedescoHead Baseball Coach, San Pedro High School, former professional outfielder
Who wrote it
Dr. Josh Heenan is the president of Advanced Therapy and Performance in Stamford, Connecticut, where he oversees the treatment and training of hundreds of throwers a year. He is a strength and conditioning coach and a board certified doctor of integrated medicine.
As head strength coach for Division I Sacred Heart University, he ran the program through a 101-53 conference record, a school record for wins set or tied in four of five seasons, and a conference championship appearance every season. The pitching staff set the program’s record for fewest missed starts.
Building the Perfect Pitcher is that system written out for athletes, coaches and parents to run on their own. It has been used by college and high school programs and by pitchers in dozens of countries.
Josh Heenan, IMD, MS, CSCS. Advanced Therapy and Performance
Questions
What makes this program different?
It is written specifically for high school and college pitchers, and it is customized by your own self-assessment. Most strength e-books hand every reader the same workout. This one puts you on the track your body needs, so you throw harder and build a body that holds up.
What kind of results do pitchers get?
Many athletes have gained 10 or more mph and 30 pounds of muscle in as little as three months on this system. Over a year, individuals average about 12 mph and 100 to 200 pounds on their squat and deadlift maxes. Your results depend on how consistently you train and eat.
I have never lifted before. Is this for me?
Yes. Every exercise has a video, the explanations are written for a beginner, and the program has variations for athletes with no training history.
I have trained for years. Will I still see results?
Yes. The program has been tested with athletes from a training age of zero to ten years of hard lifting. All saw significant gains in the weight room, and those gains carried over to velocity on the mound.
I play other positions too. Can I use it?
Yes. It is optimized for pitchers, but position players who want power, strength and speed see significant gains with it.
Will it help with injuries?
Get cleared to train by your doctor before starting any program. Many players have used Building the Perfect Pitcher to train around injuries and reduce pain, and the assessment is built to steer you away from exercises that could aggravate a problem.
What equipment do I need?
A standard weight room: a squat rack, a barbell and plates, a bench, and kettlebells or dumbbells. A high school gym or any commercial gym has everything the program uses.
Is this a subscription?
No. One payment of $199, and the files are yours to keep. There is nothing to cancel.
I coach a team. Can I use it with my players?
Coaches have run the program with entire staffs. Buy one copy to see it, then email Dr. Heenan at jheenan@advancedtherapyperformance.com about using it with your team.
How do I get the program after I pay?
Right after checkout you land on a download page with one zip file, about 3.6 MB, holding every guide and training phase as PDFs. Your receipt comes by email. If anything goes wrong, email Dr. Heenan directly at jheenan@advancedtherapyperformance.com.
What is the guarantee?
If Building the Perfect Pitcher is not the most individualized pitching strength and conditioning program you have ever seen, email within 30 days of purchase for a full refund.
Get the program and start this week.
One payment. The whole year of training, the assessment and every video link, downloaded in the next two minutes.
Get Building the Perfect Pitcher, $199
Secure checkout through HubSpot Payments. Card, bank or Google Pay.