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3X Pitching Goals [Important]
3X Goals: Power Clean 1.5X Body Weight – Back Squat 2X Body Weight – Bench Press 1.5X Body Weight – Vertical Jump 30-40 inches – Broad Jump 9-10 feet – 60 yard dash <7.0 seconds – Med Ball Chest Up 40+mph – Med Ball Separation 45+mph – Target Throws Chest Up 75+mph – Target Throws Separation 85+mph –
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Brent Pourciau USAW Certified
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May 26, 2012 – 12:41 am
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https://www.youtube.com/watch?v=HjYpnoPM5xc

It is extremely important that you put down your 3X Goals before you start the programs. These goals will make a major difference in your success. I highly recommend that those of you who are in the 3X program post your 3X Goals here. I will start the post with my goals from my career which I met. I will also post Mitchell Sewald’s 3X Goals here which he met as well. He has had the most success from the 3X programs as of today.

It is recommended that any pitcher who has been through the first 8 weeks of the Fusion System, or who has come from a previous strength and conditioning program and is close to their 3X Goals, use their 3X Goals when calculating their percentages.

V = Vertical Jump, B = Broad Jump, 60 = 60 yard dash, BS = Back Squat, BP = Bench Press, PC = Power Clean, BW = Body Weight, Velo = Pitching Velocity

3X Goals Brent Pourciau

V = 34

B = 10

60 = 6.8

BS = 450

BP = 350

PC = 285

BW = 235

Velo = 94

3X Goals Mitchel Sewald

V = 34

B = 11

60 = 6.6

BS = 350

BP = 225

PC = 250

BW = 215

Velo = 94

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norcalRHP
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May 26, 2012 – 1:25 am
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My 3X Pitching Goals and progress. Progress is June through December, February is my goals for this season. 

Age: 19   Ht: 5’10”   Wt: 155 – 160         

June 2012            16 week Goal            Feb 2014           Goals April 2014

V = 21                 V = 30                      V = 32                V = 35

B = 8’4”               B = 10                      B = 10′                B = 10.5

60 = 7.5             60 = 6.8                   60 = 7.2              60 = 6.8

BP = 165             BP = 205                  BP = 210             BP = 220

PC = 155             PC = 205                 PC = 205             PC = 215

BS = 235             BS = 285                  BS = 315             BS = 325

BW = 155            BW = 165                 BW = 160            BW = 160

Velo = 84            Velo = 88                Velo = 85-88      Velo = 90-91/ T93

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Brandon

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May 26, 2012 – 11:35 am
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Brent,

So you are saying we shouldn’t use our current maxes to calculate the percentages, but rather use our goal maxes? I was curious because I just completed week 1 and I used my current maxes. Here’s my current maxes and goals…

V= 25 in/30 in
B= 8’4″” /9’4″
60=7.54/7.0
BS=325/400
BP=205/250
PC=165/225
BW=182/190
velocity=77/83

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Brent Pourciau USAW Certified
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May 26, 2012 – 11:51 am
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I really believe the Power Clean must be 1.5 X your Body Weight. Your Vertical Jump needs to be close to 30 inches and your Broad Jump close to 11. Also your 60 needs to be under 7.0 and your Squat max needs to be over 2 X your Body Weight. The taller you are than the average MLB pitcher then the numbers can be lower. The shorter you are than the average MLB pitcher then the numbers must be higher.

You also want to make sure you match up with the other MLB pitchers in the 3X Profile.

https://www.topvelocity.net/for…..-profiles/

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Brandon

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May 26, 2012 – 12:32 pm
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Brent,

I’m going into week 2 of the program this Monday. Do I use my goals to calculate my percentages for all of the lifts, or use my current maxes to calculate percentages? Should you try to match up to a pitcher of similar size as well?

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Brent Pourciau USAW Certified
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May 26, 2012 – 12:48 pm
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Yes, try to use your goals if possible. If it is too hard then use your current max. Always compare yourself to someone with similar build than you.

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norcalRHP
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May 26, 2012 – 4:44 pm
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I am just about the exact same size as Tim Lincecum. This may be obvious, but does this mean I will have to get to his level of athleticism (ex. potential to do a back flip) and mechanics like his if I want his kind of 90+ velocity?  

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Brent Pourciau USAW Certified
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May 26, 2012 – 5:52 pm
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Yes, of course. Here is Lance Lempert who can throw just like Tim Lincecum but doesn’t throw as hard as Tim Lincecum. What is missing? He doesn’t have Tim’s speed and strength or power!

http://www.youtube.com/watch?v…..Y6Jqecvwyk

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