Arm Care Program

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✓  Recommended For:

This Arm Care Program was developed for shoulder, rotator cuff, and scapula strengthening and health. There are different routines within this program that coincide with your (1) game day, (2) day before a game, and (3) training day requirements. Your arm health is comprised of different muscle groups that require stability and muscular support training. This program maximizes all aspects.

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1.0 Specifications:

» Age: 9 & up.
» Level: Pro to Youth.
» Type: All positions.
» Sport: Any sport with a throwing motion.

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2.0 Requirements:

» Intensity: Abide by program directives to ensure proportionate recovery & workload rates.
» Equipment: Program requires usage with prescribed equipment for maximum results.

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3.0 Recovery & Injury Prevention Guidelines:

→     If you experience extended soreness during this program:   ←

✓ Cut back on rep amounts or intensities FIRST.
✓ Cut back on drill amounts SECOND.
✓ If soreness still persists, take days off & then start again THIRD.
✓ If you experience sharp pain or injury, seek medical advice or stop the program until re-evaluation.
✓ Athletes actively in season must carefully monitor recovery rates.

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1.0 Development Team:

» Developer: VPX Baseball.
» Consultants: Jim Parque (MLB player & current trainer), Sean Taunt (NCAA baseball coach), Allan Wirtalla (MLB strength coach), Gerard Cressey (kinesiologist),
Simeon Walker (baseball analytics), and Jayson Roublette (pro hitting coach).

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2.0 Program Overview:

Over 15 years of data, research, and on field results have gone into this program's development. A complete pro grade arm, shoulder, and scapula care program that strengthens and stabilizes your throwing shoulder. Developed from MLB experience and expertise, this program has different plans that compliment the phase you currently are participating in.

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3.0 Performance Benefits:

» Focus: Shoulder, rotator cuff, & scapula.
» Muscle Groups: Targets entire rotator cuff, shoulder stabilizers, forearm flexors, & scapula loading rates.
» Improvements: Strengthens & conditions your throwing shoulder.

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✓  Directives:

This VPX Arm Care Program has three plans designed for the specific part of the season you currently are in. Refer to the specific plan that meets you performance requirements.

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1.0 Training Components:

» Day Before A Game: Gets your arm conditioned for your next day's game.
» Game Day: Includes pregame warm up & post game cooldown routines.
» Training Day: For any day you train, but do not play.

→   The following are explanations of the acronyms utilized within this program that denote usage, intensity, and effort directives.   ←

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(BH) Back Hip VPX Training Harness Usage:  

1. Put the VPX Training Harness foot strap on your back foot and secure.
2. Strap the VPX Training Harness waist belt over your belly button and secure.
3. Make sure the belt's D-rings are located on the bottom of the waist belt and pointed downwards. Ensure the belt is snug around your waist.
4. Position the waist belt D-rings to be located on your (1) back hip and (2) middle of your back. There are 2 D-rings sewn into the waist belt.
5. Attach one bungeee to the waist belt D-ring located on your back hip. Clip the bottom of this bungee to the D-ring (of your foot strap) located on the outside of your back foot's ankle.
6. Attach the second bungee to the waist belt D-ring located in the middle of your back. Clip the bottom of this bungee to the D-ring (of your foot strap) on the inside of your back foot's ankle.
7. Ensure there is little to no sag of your waist belt. A little sagging is okay, but too much sagging requires tightening of your waist belt.

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(FH) Front Hip VPX Training Harness Usage:  

1. Put the VPX Training Harness foot strap on your front foot and secure.
2. Strap the VPX Training Harness waist belt over your belly button and secure.
3. Make sure the belt's D-rings are located on the bottom of the waist belt and pointed downwards. Ensure the belt is snug around your waist.
4. Position the waist belt D-rings to be located on your (1) front hip and (2) middle of your back. There are 2 D-rings sewn into the waist belt.
5. Attach one bungeee to the waist belt D-ring located on your front hip. Clip the bottom of this bungee to the D-ring (of your foot strap) located on the outside of your front foot's ankle.
6. Attach the second bungee to the waist belt D-ring located in the middle of your back. Clip the bottom of this bungee to the D-ring (of your foot strap) on the inside of your front foot's ankle.
7. Ensure there is little to no sag of your waist belt. A little sagging is okay, but too much sagging requires tightening of your waist belt.

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(PEL) Perceived Effort Level:

The amount of effort or intensity level per rep. 100% is max intensity pitching. 90% are controlled high intensity swings. 80% are medium intensity swings that feel your hands throughout their entire ROM. 70% are phase specific swings that feel your entire swing’s movement planes

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Clipped or Unclipped:

» Clipped: Refers to actively having your VPX Training Harness bungees clipped for either (BH) or (FH) usage - as described above.
» Unclipped: Refers to unclipping all VPX Training Harness bungees so that you are not actively training with any harness resistance.