I am looking for an offseason workout regimen that will help aid me in gaining velocity, and a workout that will help me get into great pitching shape. I have been looking for awhile and I haven't stumbled across any. Would anyone, ANYONE, have a simple, but effective workout that I can use to help aid me in my quest for more velocity? I am 17 years old, am 5'9, and weigh 174 lbs. Also, another thing. Last summer, I worked out around 4 days a week at the local gym. I did an Upper/Lower split. But I didn't really feel like I was in good shape and I didn't feel much stronger. So once again, could someone please give me a workout with exercises, sets, and reps, that will aid me gain velocity. And yes, I fully understand that weight training will not give me more velocity, but I do understand that it aids you and it is a required asset. So please, I need a training program.