Throwing during off season

I’ve heard different view on throwing during the off season.
I heard that I should not throw because it my arm requires a break every year.
And I’ve also heard that throwing long toss during the off season means you come back next year with plus ten mph on your fastball.

What do you guys think?

Long Toss does improve mph on a fastball. Also, it is good to give your arm a rest during the year so that you dont run the risk of an elbow or shoulder injury when you start throwing with your team or something.

For offseason it should really be only 2-3 times a week. Not overdoing it.

Usually, I would take a month or two off from throwing every off season. I would start my throwing in december to get me ready for march and a new spring training.