catch, go to Ron's web site The Athletic pitcher.com. It is way to long and involved to explain on this site. You can also call tham, I have been very happy with the gains from the program. In a nutshell, it is an involved warmup, followed by a series of 10 different stretch cord workouts, followed by medicine ball work, arm care drills and then heavy ball throwing in very specific orders and reps done both up a balance board and down a balance board with and without a weighted vest. The cord work we do on a sort of wobble board. The program has both an in season and out of season workouts. Be advised it takes a while to get through and is a very specific program that should be done while being monitered much like weight training.