Josh Heenan @drjoshheenan Twitter profile | Pikagi

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Josh Heenan

@drjoshheenan

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President of @ATP_community ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Integrated Medicine Doctorate + Strength Coach Creator of the #90mphformula

Denver, CO & Stamford, CT

https://t.co/3uEsm6GwuJ

Joined September 2012

Don't wanna be here? Send us removal request.

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@drjoshheenan

Josh Heenan

4 years

In 5 years, there will be two distinct groups of athletes. Those with memories of sitting on their ass for 4-16 weeks watching Netflix. Those with memories of a less than ideal situation that allowed them to develop more than they every imagined they could. Which one are you?

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@drjoshheenan

Josh Heenan

6 years

Gatorade’s marketing team is pure genius. They took the nutritional value of a cookie, put it in a bottle, and positioned themselves as a health product. Kinda nuts, right?

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@drjoshheenan

Josh Heenan

9 months

“The best baseball players are not playing fall ball, they are playing football.” -Pro Pitcher

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@drjoshheenan

Josh Heenan

5 years

Wearing safety belts increases your odds of survival by 50-80% We have data that shows an increase of 480% of not having a UCL surgery in baseball players if you can deadlift 2x bw, reverse lunge 1.5x bw, & 13 chin-ups. We can’t stop these injuries but we can impact the odds.

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@drjoshheenan

Josh Heenan

5 years

Only 5.6% of high school baseball players ever make a college team. As a high school athlete, are you REALLY outworking the other 95%?

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@drjoshheenan

Josh Heenan

1 year

If you want to play baseball after college, the second you step onto campus, you’re officially on the clock. Here’s a 🧵 on how to maximize your career (especially for you non-D1 guys)

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@drjoshheenan

Josh Heenan

1 year

Pitchers that are highly competitive and win at the 13-17 year old mark that lack velocity are actually at a huge developmental advantage. With great command and pitchability already developed, they absolutely dominate when velo is increased.

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@drjoshheenan

Josh Heenan

2 years

Most athletes and parents have NO IDEA how much exceptional grades/SAT scores can increase your odds of playing at a college above your athletic ability. You may see a “crafty lefty touching low 80s” on a D1 field that got there because he has a 1440 SAT.

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@drjoshheenan

Josh Heenan

4 years

I have a ton of athletes that are telling me they can’t long toss because it’s cold out and there is snow. 1) I completely get it 2) My first win as a Varsity HS pitcher there was snow on the ground 3) Someone else is willing to throw outside and take your job

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@drjoshheenan

Josh Heenan

6 years

Perceived velocity may be the most underrated tool in the pitchers arsenal. @PitchingNinja do you think there was anyone with more terrifying PV than Randy Johnson?

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@drjoshheenan

Josh Heenan

4 years

How to Never Miss a Start 1) Wash your hands 2) Sleep ≥7 hours a night 3) Tie your shoes 4) Use barbell clamps 5) Set rack safeties to mid thigh 6) Monitor bw weekly 7) Always have clear urine 8) Aim for ≥1 💩 a day 9) Limit Alcohol to 1x/week 10) Warm-up with intent

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@drjoshheenan

Josh Heenan

4 years

“Long toss and weighted balls are dangerous” That’s 65 yards with a ball 3x the weight of a baseball.

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@drjoshheenan

Josh Heenan

4 years

This 605lb staggered trap bar deadlift should be a reminder that pitch velo, running speed, & exit velo are about to be commodities at all levels. Here is Henry Strmecki @Middlebury (D3) JR Outfielder 60: 6.3s Exit Velo: 111mph OF Velo: 95mph What do you think @PitchingNinja ?

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@drjoshheenan

Josh Heenan

9 months

The best athletes I’ve worked with are often very good at… Juggling Hacky sack Ping pong Spikeball There are loads of neurological benefits to each of these activities such as increased neuroplasticity and eye tracking. What skills have you noticed with elite athletes?

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@drjoshheenan

Josh Heenan

4 years

Cinco De Mayo lands on taco Tuesday ~15 times in your life. Don’t you dare miss this opportunity.

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@drjoshheenan

Josh Heenan

1 year

Many cite this as “too aggressive” when cupping without any context. This athlete left college because he had unresolved left lower back pain when swinging. This was from our second treatment and got him pain-free for the first time in ~9 months.

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@drjoshheenan

Josh Heenan

10 months

Creatine is arguably one of the most effective supplements on the market. Its benefits include improving cognitive function, depression, muscle mass, and power while potentially reducing degenerative disease symptoms. What questions do you have about creatine?

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@drjoshheenan

Josh Heenan

2 years

Throwing strikes is still wildly underrated.

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@drjoshheenan

Josh Heenan

2 years

Stop comparing against your peers and start comparing against your potential.

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@drjoshheenan

Josh Heenan

4 years

The NCAA just gifted you another 10-weeks for development with an extended dead period. What can you accomplish in those 10 weeks? -Add 20-30lbs of quality mass -Add 5-12mph to fastball -Add 10mph to exit velo -Drop 3-5% bodyfat -Drop your 60 by .2-.3 sec -Develop another pitch

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@drjoshheenan

Josh Heenan

10 months

The 4-year progress of Red’s 2nd round draft pick (slot value $2M) @SamuelStafura utilizing the #90mphformula . Read 🧵 for nuggets from Sammy’s training and work ethic.

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@drjoshheenan

Josh Heenan

6 years

Squatting is great, but lunge and split stance variations will transfer to the field more effectively; it comes down to specificity. Alec can reverse lunge ~90% of his back squat max. The bilateral deficit is real and should be exploited by each athlete.

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@drjoshheenan

Josh Heenan

4 years

10 reasons you “randomly” lose velocity: 1) Dehydration 2) Injury 3) Inadequate work capacity 4) Weight loss 5) New mechanical flaw 6) Inauthentic throwing patterns 7) Inadequate Sleep 8) Inadequate muscle mass 9) Inadequate positional strength 10) Inadequate positional power

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@drjoshheenan

Josh Heenan

3 years

Unfortunately, I get literally thousands of these messages a year. This one comes from a D1 athlete at a well funded university. In short, stop blindly telling athletes ice, stim, ultrasound, or an injection is going to fix the problem.

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Josh Heenan

5 years

One of our D3 guys, Henry Strmecki. Henry’s #90mphformula Metrics 6’ 185lbs Deadlift: 600x8 Reverse lunge: 455x3 Chin Up: 250x4 Long toss: 330feet ⠀ Baseball metrics 60 yard dash: 6.39 Tee exit velo with wood: 103mph His story can be found here:

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@drjoshheenan

Josh Heenan

6 years

The longest play in baseball is under 20 seconds, condition accordingly.

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@drjoshheenan

Josh Heenan

4 years

Why You Are Not Getting Recruited 1) Lack of at least 1 elite tool 2) Lack of size 3) Lack of strength 4) Lack of speed 5) Poor grades 6) Poor SAT/ACT scores 7) Parental red flags 8) Poor teammate 9) Not enough exposure to teams at all levels 10) Coaches won’t vouch for you

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@drjoshheenan

Josh Heenan

6 years

Fortnite and PUBG Circuit Do this 1-2 minute circuit after each round. After nearly a week of visiting with MLB and MiLB Spring Training camps, I can confidently say most pro ball players spend HOURS each day playing these games just like our high school and college guys.

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@drjoshheenan

Josh Heenan

4 years

It’s 6am Monday morning and I’m getting my warm-up in on an open basketball court. 13 yr old boy next to me has taken a few hundred shots super setted with at least 10 all out suicides. He won Monday before his peers got out of bed for school. #winner

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@drjoshheenan

Josh Heenan

3 years

Is velocity the most important pitch quality? No Sure Yes 👇 👇 👇

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@drjoshheenan

Josh Heenan

4 years

10 Ways to Properly Condition Pitchers 1) Flat ground sprints 2) Hill sprints 3) Supine to roll to sprint 4) Split squat holds 5) Push-up holds 6) Farmers walks 7) Sled push 8) Shoulder band work while holding a split squat 9) Single leg bounds 10) Max effort med ball throws

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@drjoshheenan

Josh Heenan

4 years

2021 will be the most competitive amateur baseball season ever Hs guys may be able to reclass. College guys have an extra year of eligibility with potentially no roster expansion. You were all gifted extra months development this spring, time to capitalize on it.

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@drjoshheenan

Josh Heenan

6 years

How many top 25 college baseball programs are not training in-season? ZERO Wanting to play in college vs having a plan are two VERY different things. Training hard 2x a week in-season is a pre-requisite. Stop fooling yourself and put in the work.

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@drjoshheenan

Josh Heenan

6 years

How many can you hit? #90mphformula • Deadlift 400lbs • Chin-up 250lbs • Reverse Lunge (BW on bar 10 reps) • Long toss 300ft • Bodyweight: Height in inches x 2.5

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@drjoshheenan

Josh Heenan

6 years

❌Landing w inverted foot ❌Stride is too long forcing to “paw” the ground/pull himself forward ❌Externally rotated femur on ground contact ❌Overuse of hamstrings (look how he kicks himself during the hip flexion/drive phase of the sprint!) ❌Lots of shoulder/trunk/hip sway

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@drjoshheenan

Josh Heenan

4 years

There is absolutely nothing wrong with just wanting to be a good high school athlete.

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@drjoshheenan

Josh Heenan

6 years

If you are “so sore” from in-season training that it takes away from your on-field performance, you either didn’t prepare properly in the off-season or your program isn’t set-up properly. Either way, it’s on you to make the adjustments.

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@drjoshheenan

Josh Heenan

4 years

5 Ways to Increase Power & Velo 1) Jumps 2) 1RMs 3) 5g Creatine monohydrate daily 4) Decrease bodyfat 5) Sleep 7-10 hours a night

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Josh Heenan

2 years

92% (98/106) of athletes playing in today’s Super Bowl were multi-sport athletes in high school. Not only have the 92% gained neurological and injury reduction benefits from playing multiple sports, but most have been strength training year-round since 9th grade.

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@drjoshheenan

Josh Heenan

2 years

We average +2-4mph for every 10lbs of mass gained and average 20lbs gained in 10 weeks. If you don’t need a 4-8mph increase in your fastball velocity — Cheers! Play fall ball and compete. If you need +4-8mph to compete at the next level why are you playing fall ball?

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@drjoshheenan

Josh Heenan

3 years

I have a feeling over the next 24-months, Eric is going to help explode the quality and exposure of JUCO baseball. Why would someone go to JUCO? -Often wildly cheap or free -Lower academic standards -Very good competition -Immediately draft eligible What did I miss?

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@drjoshheenan

Josh Heenan

3 years

Things that can increase health: • Drinking more water • Removing processed carbohydrates • Creatine, fish oil, and Vitamin D • Regular exercise • Regular sleep • Increased healthy fats • Meditation

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@drjoshheenan

Josh Heenan

3 years

Strike 1: Lactate concentrations after pitching are not high enough to cause muscle fatigue or decrease pitching velocity. Strike 2: Utilizing modalities with ROM, energy systems and muscle recruitment not used on the mound will hurt performance. Strike 3: They are not fun.

@KingofJUCO

KingofJUCO

3 years

The only thing running poles get rid of is love for baseball not lactic acid.

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@drjoshheenan

Josh Heenan

2 years

Skipping school to go see @JGrayy_ >>>>

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Josh Heenan

6 years

We average 2-4mph for every 10lbs of mass gained and average 20lbs gained in 10 weeks. If you don’t need 4-8mph this off-season and haven’t been overused this past year, cheers! Play fall ball and compete. If you need 4-8mph to turn heads, why are you playing fall ball?

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@drjoshheenan

Josh Heenan

4 years

What you should know about long toss (1/11) #pitchingtwitter #baseballtwitter

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@drjoshheenan

Josh Heenan

6 years

Adequate stability allows for optimal mobility. Athletes that can birddog row 1/3 of their bodyweight for 10 reps on each side rarely have mobility restrictions in their neck, shoulders, or thorax/ribs.

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Josh Heenan

6 years

Weighted balls have taken over the baseball community and everyone has a stance. ⠀ Stop thinking in absolutes, these are all tools. When used properly, overweighted/underweighted balls can dramatically enhance your career. However, when used negligently, can end it.

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Josh Heenan

3 years

“I can’t gain weight because of my fast metabolism”

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@drjoshheenan

Josh Heenan

6 years

If you have arm, control, or velocity issues; try to reverse bear crawl. If you can’t do so with ease, I promise at some level this is directly impacting your issue. You want to throw 100mph, but don’t have the coordination, stability and strength of a BABY!

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@drjoshheenan

Josh Heenan

1 year

10 Ways to Properly Condition Pitchers 1) Flat ground sprints 2) Hill sprints 3) Supine to roll to sprint 4) Split squat holds 5) Push-up holds 6) Farmers walks 7) Sled push 8) Shoulder band work while holding a split squat 9) Single leg bounds 10) Max effort med ball throws

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Josh Heenan

4 years

If your goal is to run, swing, or throw as a career, you damn well better prioritize lunging over squatting in your program.

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@drjoshheenan

Josh Heenan

5 years

There are 99mph free agents and we are developing mid 90s P and sub 6.5 Pos Players at DIII schools. In the next 10 years, I’m confident we will see JUCO and DIII programs buy in and pump out draft picks at near same rates as some SEC schools. Time stamp this.

@dj_edwards9

DJ Edwards

5 years

Watching a JuCo in CA warm up. They have development on lock. Each guy has their own long toss, plyo balls, hitting program,etc. Better than most big D1 universities who rely on talent alone. Go to a school that focus on development. A lot of these kids will be dudes at a D1.

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Josh Heenan

6 years

Heavy Strength Training ⬆️ Force Production ⬆️ Muscle Mass ⬆️ Movement Efficiency Those factors help your move faster, throw harder and decrease injury risks. Any counter argument against heavy strength training in-season defies science or is an excuse. GET IT IN!

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Josh Heenan

6 years

Most College and HS baseball seasons are OVER. It’s time to re-evaluate what your biggest domino is to reach your ULTIMATE athletic goals. Most common goals for our new athletes: 1) Get Healthy 2) Add 20-50lbs of Mass 3) Increase Lunge/Chin-up 4) Refine Swing/Throwing Mechanics

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Josh Heenan

5 years

UCL Injury Thread (Some research backed, some thoughts) -Pitching mechanics get the blame for most of these injuries. IME it's hard to have horrific biomechanics if you are proficient in a balanced training program (like #90mphformula ) and long toss with high intent/volume.

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Josh Heenan

6 years

Throw Harder Tip #17 Weighted balls are an amazing tool for arm health and performance. As with all tools, it comes down appropriate application. Be wary of individuals or systems that immediately throw out a tool; it may be exactly what you need. #90mphformula

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Josh Heenan

6 years

Throw Harder Tip #1 Increase bodyweight It is one of the most predictable metrics to blindly guess how hard someone can throw. Use this to your advantage. I believe optimal weight (lbs) for a pitcher is 2.75-3.25x height in inches. #90mphformula

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Josh Heenan

5 years

Are you or one of your athletes having UCL reconstruction surgery? Just a reminder that no surgery is going to fix your weak ass or garbage mechanics.

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@drjoshheenan

Josh Heenan

5 years

2018 Weighted On-base Average vs Fastball Velocity Less than 90 mph: .379 90-92 mph: .365 92-94 mph: .355 94-96 mph: .335 96-98 mph: .281 More than 98 mph: .270 Velocity is not the only quality that matters, but dismissing it as a highly indicative metric is foolish.

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@drjoshheenan

Josh Heenan

5 years

D1 pitcher at one of the most prestigious universities in the world just told me he has been out for much of the fall because he pulled his groin during the teams “mile test”. As a strength coach/therapist, how can I help you athletes/coaches/parents prevent this?!

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@drjoshheenan

Josh Heenan

5 years

Let’s change the terminology from “overuse injury” to “inadequately progressed with volume and intensity” This puts everyone that touches an athlete (Ortho, Therapist, Strength Coach, Sport Coach) on the hook and should force us to better collaborate. RT if you are in

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@drjoshheenan

Josh Heenan

4 years

When I was a collegiate baseball strength coach, Friday’s were work capacity/team building for us. By far our most productive day of the week. Here is how we structured those days. 👇Thread below👇

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@drjoshheenan

Josh Heenan

6 years

Athlete before ball player

@ShtBallPlayrsDo

Baseball Fam

@ShtBallPlayrsDo

6 years

This is insane. He threw a bullet to first opposite handed

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Josh Heenan

5 years

Doing a clean for a baseball player when we know jumps have the same effect without any of the potential wrist injury is like riding a bike without a helmet; you are foolishly rolling the dice with your future.

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@drjoshheenan

Josh Heenan

6 years

Reverse throws may my favorite exercises over the past few years. Most are so incredibly weak with concentric external rotation. Fix that and a lot of good things happen, especially for those in pain.

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@drjoshheenan

Josh Heenan

1 year

If you want to significantly improve your odds of playing a sport at the professional level, your habits must reflect that goal. Here are 4 ways to prepare like a pro and separate yourself from your peers:

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Josh Heenan

4 years

Amateur baseball players looking for a competitive advantage, read this text I got from a pro baller today. “The last 5 years I’ve learned baseball players do not want to do anything. Literally. Not “some” I’m talking 90% of PRO baseball players do not want to do anything. 1/

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@drjoshheenan

Josh Heenan

2 years

Want to make the jump from HS to college sports? Lock in your strength training Want to make the jump from college to pro sports? Lock in your nutrition

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@drjoshheenan

Josh Heenan

1 month

Pitchers, repeat after me… I’m NOT sore from lactate buildup; I'm sore from muscular damage. My nutrition, sleep, and volume tolerance, both in throwing and the gym, are what dictate if I'm going to be sore the next day.

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@drjoshheenan

Josh Heenan

4 years

Made a bet $1000 bet with 2 of my friend that I’d hit the size and strength metrics of the #90mphformula in 2019. Mission Complete 🚀 #90mphformula metrics: Height/weight: 5’9 180lbs Coefficient: 2.6 ✅ Deadlift: 405lbs ✅ Chin-up: 250lbs ✅ Lunge: 180lbs x 10/side ✅

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@drjoshheenan

Josh Heenan

8 months

“How big should I be as a baseball player?” This is one of the most common questions I get. For those of you have have followed the #90mphformula , you’ll know that the minimum bodyweight required is your height in inches multiplied by 2.5. That 2.5 coefficient is our bare…

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Josh Heenan

6 years

There are only 3 ways to increase throwing velocity: 1) increase mechanical efficiency 2) increase bodyweight to enhance momentum 3) increase strength/RFD/power The #90mphformula cuts to the chase and forces athletes to be accountable for the metrics that produce results.

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@drjoshheenan

Josh Heenan

6 years

If you can’t do a proper push-up, you have no business throwing a ball. The push-up has so many stability requirements making it is one of my favorite exercises. Unfortunately, it’s one of the most butchered exercise in sports performance. More here:

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Josh Heenan

6 years

Want to increase stability, force production, movement quality, set PRs all while decreasing your risk of injury in the gym? TIE YOUR DAMN SHOES

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@drjoshheenan

Josh Heenan

6 years

10-Yard Dash Benefits 1) Train first step power 2) Train acceleration 3) Great indicator of athleticism 4) Correlated to throwing velocity 5) Correlated to exit velocity Thanks to @PitchingNinja for chart.

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Josh Heenan

6 years

Reasons why I love sprints 1) RFD posteriorly 2) Near full range of motion 3) More muscle + less fat 4) Can help increase #velo 5) Great conditioning 6) Is a single leg power exercise 7) Self-limiting 8) Most pure form of athleticism Implementation here:

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@drjoshheenan

Josh Heenan

6 years

Want to be a pro? Start preparing like one. #90mphformula

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@drjoshheenan

Josh Heenan

5 years

If you are a pitcher on an MLB roster, there is about a 75% chance you weigh more than 200lbs.

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@drjoshheenan

Josh Heenan

5 years

Cervical rotation is important.

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@drjoshheenan

Josh Heenan

4 years

Mid 90s Draftable College Pitcher just texted me after his first day on a new campus. “4-mile run time test mental toughness today” Awesome.

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@drjoshheenan

Josh Heenan

5 years

I’m a believer that run & gun or long toss paint a nice picture of what we have in the tank as throwers. That mound is usually where stability issues shake out. Attached is a great example of this. Watch the trail leg rob the throwing arm of forward momentum (velocity).

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Josh Heenan

2 years

You didn’t lose mobility because you… -bulked -benched -squatted -deadlifted You lost mobility because you moved poorly and didn’t challenge your joint mobility.

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Josh Heenan

4 years

Random #90mphformula thoughts Correlation to increased velo: 1) bodyweight 2) reverse lunge 3) chin-up 4) deadlift

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Josh Heenan

5 years

Throw Harder Tip #35 Hill sprints are an amazing tool for strength, power and conditioning. The powerful hip extension used in a hill sprint is the same movement used to throw hard. Steep Hill 6-20 sets of max effort 20-30 yards uphill 3 min of rest #90mphformula

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Josh Heenan

6 years

What supplements do I recommend? Real Food Sleep Real Food Naps Real Food Protein powder for convenience Real Food Creatine Real Food

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Josh Heenan

4 years

First game back. 2IP 0H 4K 1BB

@MikePinto3

Mike Pinto

4 years

Couldn’t be happier for former @SIMiners @RobbyRow_12 . First time in a game tonight after 2 years rehab following a horrible injury and surgery. Hardest worker I have been around and one of my very favorite players all time. #AlwaysaMiner .

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@drjoshheenan

Josh Heenan

6 years

Parents, All college bound athletes are juggling practices/games/school/college boards. “Not having time to train” is based on priorities, not lack of time. I’d rather they state “I currently don’t want to prioritize my development”. That should spark some deep conversations.

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@drjoshheenan

Josh Heenan

1 year

Most elbow issues are scap stability issues Most scap stability issues are trunk stability issues Most trunk stability issues are rooted in the pelvis Most pelvic stability issues are rooted in glute dysfunction

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Josh Heenan

5 years

Gym Rules #1 : Don’t get injured #2 : Move better #3 : Move more weight/powerfully #4 : Have fun

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@drjoshheenan

Josh Heenan

4 years

How to run a 6.5 60-yard dash (Position players) 1) Add plyos and sprint into your daily warm-up. 2) Hit the #90mphformula 3) Get your reverse lunge to 1.75x your bodyweight with exceptional form 4) Add in 20-40 yard max effort hill sprints Questions? Ask in thread

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Josh Heenan

6 years

Redshirts and bench warmers you should be in the gym more than your peers. Our position players that reverse lunge 1.75x bw can all run a 6.5 or less. Our pitchers gain an average of 2.5mph for every 10lbs of bodyweight gained while increasing the metrics on the #90mphformula .

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Josh Heenan

4 years

Not the PR he was looking for.

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@drjoshheenan

Josh Heenan

6 years

Throw Harder Tip #14 STOP RUNNING POLES! #90mphformula

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Josh Heenan

6 years

Velo is great. Velo without adequate strength is a liability and must be earned. #90mphformula

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Josh Heenan

5 years

Stop Running Poles! Attached are some alternatives we use. Want more details on what the research says about poles/jogging? Click here:

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Josh Heenan

4 years

Throwers! As your throwing volume increases be sure to increase dedicated concentric external rotation drills. Example drills would include reverse plyoball throws, side lying external rotations and incline bench T’s (featured here).

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Josh Heenan

4 years

How does anyone expect a post-op UCL to make an optimal recovery if the athlete is following a throwing protocol that completely omits assessing their mechanics? Limiting throwing to 120 ft with the same mechanics that got him injured in the first place doesn’t fix the problem.

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Josh Heenan

5 years

::Harvard rejects kid because their GPA and SAT scores are sub par:: “Makes sense, he’s just not Harvard material” ::Harvard Baseball rejects kid because they can’t break 80:: “They just don’t understand how good his 72mph curve ball is”

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