Long Toss

there is no way to answer this question without knowing more about your training background, your strengths, and your weaknesses. You could be a guy who can put on weight or someone who needs to become more athletic to move faster down the mound. As far as throwing programs go, i would read stuff from the driveline baseball blog. lots of free info and a free weighted baseball ebook that has an 11 week plan.

Find a reputable pitching coach whose philosophy is great mechanics and high velo - and who you can understand.

Building velo is a long term process which cannot be rushed.

Very true.  

All of the ads you see for add 10 mph in 12 weeks....I am sure there are guys who have this happen but that is not the usual I wouldn't think...the old "results may vary". 

For most guys it is a mix of physical maturity, physical conditioning, mechanics, arm conditioning and genetic ceiling....not in any order.  

At 87 MPH you have a very good velo (unless you are in or trying to play pro ball).  It does take time for most guys.  Set short term goals and long term goals.  Plus 2 MPH on your sitting fastball over the next three months,  Make a plan and stick with it.  

In my experience long toss is great for arm conditioning and health, you may see a slight uptight in velo but if you are at 87 you may not.  

There are no silver bullets for most guys. It takes research, time and work to improve velo for most guys. 

The first question I would ask is why do exercises that came from the physical therapy/shoulder care world hurt your cuff? 

This should be a bumper sticker.  

I think the risk of injury increases with the desire to throw harder in a short amount of time.  Sometimes a change in mechanics can create a decent jump in velocity but your body still has to get use to the extra force induced.