pitching workouts

I know this has been asked on here many different times, but i was just wondering if there are any workouts that i could be doing to get my velocity up. I am 16 years old, 6’2, 185 pounds and i want to gain some more weight. right now i dont really have a workout plan. i go to the gym and just do random lifts, most just legs and abs. and use a theraband for my shoulder. does anyone have any workouts that i could do that could help. any and all help is appreciated.

CF’s log is probably the best example of a well thought out weight gain program in action. http://www.letstalkpitching.com/phpBB2/viewtopic.php?t=3743

Since you are close to the season you may need to make some adjustments, dropping the volume a bit and focusing more on nutrition.

wow that is a great workout, thanks.