Ok 1st part is workout.
My view on workout is you need to train fast to throw fast. Meaning do weight training but really focus on sprints and plyometrics. Tuff Cuff is a good book but I don't like the two legged machine exercises so I do lunges on different planes for them. Beside that i have the same view as every one else on this site.
Pitching is a speed/power sport not an strength sport.
If it was a strength sport then why can small pitchers throw fast. You need strength but not to much just a nice base to build explosiveness off of.
Also pitching has to deal with moving the body fast and rotating the body fast to get fast arm speed if you gain to much strength and muscle then that is not possible. Thats why tim lincecum, Tim Hudson and Roy Oswalt with Dice-k throw so hard.
My view is gain momentum towards home as son as you lift the foot up. While moving fast and in control like justin verlander or roy oswalt.
The faster you can go linear the more power you can produce rotationally up to the arm. With out a fast movement you realy to much on the arm to produce the power and not enough of the body.
So move fast in control and do it with your own style.
If you want to throw hard then THink Throw harder. All the weighted baseballs do is say wow this regular baseball is light I feel like I Now can throw harder. So you try to throw harder then before and the MPH goes up. Why do you need to think something is light to throw hard just throw harder. Weighted baseballs trick the mind in thinking the regular baseball is lighter and that makes you change your thinking of how to throw the ball hard.
All the weighted balls are good for is tricking the brain into getting you to throw harder. When you can just say to your self I'm going to throw this ball hard. Also the effect of the weighted baseball goes away after about 15 pitches like that helps LOL.
Something to be done in off-season for conditioning. Not to be done in-season when you need to work on pitching mechanics from a mound. Off-season it's ok but in-season work off a mound to get the location of your pitches and off-speed stuff down.
I want you all to tell me what you do not like of my views and your view on it in detail.
Thank you Ristar