I have been using Driveline's free weighted ball ebook for my throwing workout and so far my arm feels great. I'm doing some type of plyocare throws almost everyday. For working out I've found that it is best to compound weight training with exercises to enhance overall athleticism and explosiveness like plyometrics, sprints and medball training. I've recently added battle rope slams to my workout days as a cardio finisher and it has quickly become my favorite exercise. Cressey is a reliable source for baseball workouts so you should check out his site. T-nation also has some great articles on strength-training but they don't necessarily focus on baseball. It also all depends on how old you are and your training background.
Take a look at Driveline's Hacking the Kinetic Chain. It has suggested strength workouts as well as medball, plyoball and weighted ball routines, etc. And, it's all based on where you are as far as your pitching situation...not one size fits all. Probably the best all inclusive material out there for velo work.
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