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EXACTLY How to Add +10 EV in 90 Days (Only 1% do this...) — Transcript

by Kelly Training · 3,037 words · 439 segments · language en · Watch on YouTube

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0:00If you're watching this video, you're
0:01probably wondering how can I get from 90
0:03EV to 100 EV as a junior or senior in
0:07high school? Well, it's really simple,
0:09man, and you can do this if you focus on
0:11these five things. I'm Nate Kelly. I've
0:14helped transform 50-plus remote athletes
0:16online gaining 8 to 10 miles an hour in
0:18exit velocity in 60 to 90 days. All with
0:21the purpose of maximizing on college
0:23opportunities, which sounds great, but
0:26why actually listen to me? Because I was
0:29you, bro. I had what I call a close but
0:32not quite syndrome. My exit velocity was
0:3495. I ran a 7-second flat 60. I had a 92
0:38mile an hour outfield velocity, and my
0:40mental game was absolutely terrible. I
0:42would classify it as the worst mental
0:44game of all time. See, my metrics were
0:46close to undeniable. As you can see
0:49right here, a snapshot from my last PBR
0:51event. But this actually came with a ton
0:54of problems and more than you probably
0:56think. I didn't get enough notice from
0:58D1 coaches, and I got too much notice
1:01from lower-level colleges. And this led
1:03to a severe identity crisis. Was I D1?
1:06Was I D2? D3? Juco level? I didn't
1:10really know. And I trusted a physical
1:12system that got me above average but not
1:15undeniable. And the results of this,
1:17drumroll, please,
1:19D3. Now, this was my journey. I started
1:22my first game as a freshman. I had three
1:24strikeouts, and I'd never started again
1:26that year. I tore my UCL twice, and my
1:29career was effectively over. And I
1:31regret my career every single day. Nice
1:34resume, dude. But I used my time while
1:36injured extremely effectively. I
1:39effectively got indoctrinated into the
1:41coaching staff, and I was named the team
1:43captain my senior year, and I was
1:45completely unable to play. And
1:47I was fed up with being a non-factor out
1:50on the field, so I literally became a
1:52coach and team captain. And with that
1:54came a ton of research, physical
1:57systems, mental systems, and strength
1:59conditioning because I had to face
2:00reality. My career was over, and the
2:03last thing I wanted was a player just
2:05like me following in my footsteps. But
2:08even before and through my injury, I got
2:10myself results. I decreased my 60 time
2:12from 7 seconds flat to 6.7, and I hit
2:15101 EV in college, of course, before I
2:18tore my arm. And I came to the
2:20conclusion that I am a natural leader.
2:22How many people can say that they were
2:24team captain while being unable to even
2:26perform on the field in any capacity,
2:29and that they got indoctrinated into the
2:31coaching staff while still being a
2:33player, which leads me to the present
2:34day. I'm currently the strength
2:35conditioning coach at Anderson
2:37University in Indiana, the same college
2:39I played 4 years at and where my career
2:41severely failed. But all right, you get
2:44the point. That's not really the idea of
2:46the video, which is definitely right,
2:48but at least you know that I know what
2:50I'm talking about. So now, let's talk a
2:52little bit about you because if you're
2:54watching this, you are very similar to
2:56me. Your metrics are close, but not
2:58undeniable. And if you don't figure it
3:00out soon, you'll end up just like me.
3:02And like I said, my mission is to
3:04prevent that because as you can see, it
3:06goes way deeper than just a number on a
3:09radar gun. There's a full psychological
3:11and mental element, and in reality, this
3:13is what destroyed my career. So let's
3:15fix it now before you become another
3:17Kelly training. But how do we actually
3:20do that? Well, step one is to identify
3:22where you're already at, and you have to
3:24run these specific assessments. First is
3:26your power testing, then your strength
3:28testing, your speed testing, your
3:30rotational testing, and your mental
3:32testing. Every 2 to 4 weeks, you must
3:35run an exit velocity test. We have to
3:37see the data and how you're improving or
3:39not improving. We also need to see your
3:41horizontal med ball toss with a radar
3:43gun. Your 60-yard dash must also be
3:45measured. Your one rep max for trap bar
3:47deadlift, your 10 rep max for reverse
3:50lunge, and your vertical and broad jump.
3:52You have to see how your numbers are
3:54moving. If you don't, then you're just
3:56guessing. And what gets measured gets
3:57improved. Your targets should be as
4:00follows. Your exit velocity should be
4:01100, of course. Your horizontal med ball
4:04toss should be at least 30 mph with a
4:066-lb med ball. Your 60-yard dash should
4:08definitely be sub 7 seconds. Your trap
4:10bar deadlift one rep max should be 400
4:12lbs. Your reverse lunge 10 rep max
4:15should be your bodyweight plus the bar.
4:17And your vertical and broad jump should
4:18be about 27 in for for vertical and 9 ft
4:21plus for your broad jump. Awesome. Now
4:23you have some foundational numbers to
4:25start chasing. But how do you actually
4:27get to these numbers? Well, you have to
4:29build around your weaknesses as your
4:31results are your data. And you need to
4:33improve these metrics as they are the
4:35athletic foundation behind a solid
4:37baseball player. This is what your
4:38weekly split will look like. On day one,
4:41it is largely bilateral training. This
4:43is a lower-body workout that focuses on
4:45both legs. For example, your deadlifts,
4:48your squats are both examples of
4:50bilateral exercises. Day two is your
4:53vertical pull and horizontal push. A
4:55vertical pull example is a chin-up, and
4:57a horizontal push example is a bench
4:59press. Day three is your unilateral
5:01work. This is single-leg work. Split
5:03squats, single-leg squats, single-leg
5:06RDLs, just for example. Day four is your
5:09horizontal pull and vertical push. This
5:11is your bent-over row and overhead
5:13press, for example. But the key here is
5:15that your rotational volume must go up
5:18as you progress. This means rotational
5:20strength, which is increasing the weight
5:22and going as heavy as possible on
5:23rotational movements, your rotational
5:25speed, which is dropping the weight and
5:27moving as quickly as possible, and your
5:29max rotational output. This is your
5:31isometrics. And this is pushing the
5:33threshold in which you can actually move
5:35rotationally at one time. But most
5:37importantly, it is incorporating the
5:39triphasic training approach throughout
5:41your whole journey. This is the best way
5:44to give your body the necessary stimulus
5:45to increase these numbers. This is a
5:47proven structure used across the whole
5:49country, and some of the best baseball
5:51players in the world use this approach.
5:54But honestly, guys, I could make a whole
5:56video about the triphasic training
5:57approach alone. So, comment try if you
6:00want to see a full video on this. Once
6:02you've established your training split
6:03and your training program and protocols,
6:06the next step is to get really
6:08nitty-gritty on your hitting mechanics.
6:09Now, listen, you have 90 plus EV, so
6:12your mechanics are already solid. So,
6:14it's going to take some deep analysis to
6:15figure out how to get more power out of
6:17your swing for 100 plus. And I want to
6:20introduce you to the three tension
6:22points. We're going to use Bryce Harper
6:24as an example. The three tension points
6:26ensure that you're maximizing the power
6:28output in your swing. And you're
6:30actually utilizing the strength and
6:31power you're building up in the weight
6:33room into your mechanical swing itself.
6:35Point number one is what I call the
6:37squat and hinge. Listen, man, the ground
6:39is the strongest thing you're in contact
6:41with, and it's an immovable object.
6:43Meaning, you can put infinite force into
6:46it, all the way up to your force
6:47capacity, which you should be building
6:50in the weight room. So, you are your own
6:52limiter with the force you can make and
6:54put into the ground. Meaning, you cannot
6:57sway back in your load anymore. You have
7:00to squat and you have to hinge into the
7:02ground to use that force. So, if you're
7:04still swaying back in your load, you
7:06have a lot to work on. You can see here
7:08in Bryce Harper's load, he is glute
7:10dominant. He is squatting deep into the
7:12backside. 70% of his weight is on his
7:15back leg, and his chest is over top of
7:17home plate. This will give you a free
7:19three to five exit velocity. I am not
7:22kidding. Comment tension number one in
7:24the comments below for the drill to fix
7:26this. The second tension point is what I
7:28call the arm stretch and scap load.
7:31Everybody forgets about the upper body
7:32mechanics as well, and it has to sync
7:34properly. This is called sequencing.
7:37See, Bryce's hands retract and his scap
7:40loads as his front foot is going towards
7:42foot strike. We are creating opposition
7:45between the top and bottom part of his
7:47body. See, your body must be a rubber
7:49band. When you stretch your hands back,
7:51you are creating a rubber band effect.
7:53And when you stretch the rubber band
7:54fully, it shoots out more powerfully.
7:57And this must move opposing from the
8:00front side. So, think about pulling a
8:02rubber band. You got to pull from both
8:04sides simultaneously in opposition to
8:07create the biggest stretch. So, you have
8:09to implement that concept into your
8:12actual body. Right here, Bryce is
8:14creating a massive tension point, and
8:16his body is effectively a fully
8:18stretched rubber band. Comment tension
8:20number two for the drill to fix this, as
8:23well. And finally, point number three is
8:25what I call the front side coil. Just
8:27like the hands, everybody forgets about
8:29the front side. You must create tension
8:32here, so it can prepare the back side
8:34and the hands to fire effectively.
8:36Here's a very simple cue. The pitcher
8:38should be able to see the back pocket of
8:40your front glute, and should be able to
8:42see your last name on your jersey.
8:44We can see here Bryce is internally
8:46rotating his hip to make that possible.
8:48This view is much better. Aaron Judge
8:50does it perfectly. We can see here from
8:52a pitcher's angle that you should be
8:54able to see his last name and his number
8:56on his jersey. You can also see the back
8:58pocket on his front glute. He is
8:59effectively loading his front side coil
9:01right here. He's waiting on the back
9:03side. His front glute is loaded, and
9:05torque and twist is introduced by being
9:07able to see his name and number on his
9:10jersey. Comment tension number three for
9:12the drill to fix this. Now, your swing
9:15looks like Bryce Harper. That's That's
9:16awesome. But, a great swing can be
9:18ruined if you eat like a dumbass. And
9:21that is why step four is nutrition.
9:23Nutrition is the hidden sauce, no pun
9:26intended. And here are the key metrics
9:28you must hit to hit 100 EV. Your body
9:30fat percentage must be between 10 and
9:3212%. If you got too much body fat, man,
9:35it's going to be hard to effectively
9:36move your body. So, make sure you are
9:38leaned out. To find your body weight,
9:41take your height in inches and multiply
9:42it by 2.5. An example of this would be
9:45if you're 5'10", that equals 70 in * 2.5
9:48= 175 lb. You should be eating 1 g of
9:51protein per pound of body weight, which
9:53is pretty mild. And if you want to be
9:55really aggressive, you can up that
9:57between 1 to 1.3 g. You should also
9:59follow the 20 25 and 55% rule. This is
10:03your fat, protein, and carb intake per
10:06day in percent. So, 20% of your daily
10:09diet should be fat, 25% protein, and 55%
10:13carbs. You also have to be tracking your
10:15calories and doing daily weigh-ins every
10:17single day, non-negotiable. There was a
10:19study that I read about in college.
10:21There were two groups of people that
10:22were 400 lb, and both groups wanted to
10:25lose weight. They took one group and
10:27weighed themselves every single day,
10:28twice a day. And the second group
10:30weighed themselves once a month. Which
10:32group do you think effectively lost
10:34weight throughout their journey? The
10:35answer is the group who weighed
10:37themselves every single day. You have to
10:39track your weight and your calories. So,
10:41you're either going to be in a calorie
10:42surplus, which is plus 250 calories per
10:45day, a caloric deficit, which is minus
10:47250 calories per day, or a body
10:49recomposition where you sit at
10:51maintenance and turn your fat into
10:53muscle. This is all based on your goals
10:55and assessment. And listen, man, this is
10:57all about how you treat your body. If
10:59you treat it well, you will improve in
11:01almost every facet, but if you treat it
11:03poorly, it simply won't. Which leads me
11:05to step five, pushing intent and
11:08neuromuscular improvement. Now, EV isn't
11:10so much about putting on a bunch of
11:12muscle. Like, of course, that definitely
11:15helps, but what's really important is
11:16the efficiency in which your brain can
11:18fire signals to those muscles. And many
11:21people refer to this as quick twitch.
11:23You've probably heard that term, but I
11:25like to call it central nervous system
11:27efficiency. Now, you probably play with
11:29a guy who's big, he's muscular, he's
11:31lean, but he still cannot hit the balls
11:34into the gap for power. That is because
11:36you have to train a specific way, like a
11:38baseball athlete, and you have to move
11:40fast. And this all starts with intent.
11:43When you tell your brain to be fast over
11:45and over and over, what do you think
11:47happens over time? It gets pretty fast,
11:50dude. But how do you actually do that
11:51within your training? Here are your
11:53non-negotiables for your intent-based
11:55training. Your workouts got to be 10 out
11:58of 10 intensity. Not a single rep off
12:01and max intent through and through. You
12:03have to incorporate CNS work. This is
12:05bat speed programming, ballistics, aka
12:07med balls, and overload and underload
12:09training. Next, you should be striving
12:11and should be beating previous PRs
12:13within your training. So, you should be
12:15timing everything. You should be
12:17tracking all your loads. Distances
12:19should also be tracked for broad jump,
12:21vertical jump, things like that. You
12:23have to strive to beat these times each
12:25and every time you do your workouts.
12:27This self-competition increases central
12:30nervous system efficiency. You should
12:32adhere to progressive overload. This is
12:34simply increasing the weight each time
12:36you work out. You got to get bigger, you
12:38got to get faster, you got to get
12:39stronger. Your cage swings should push
12:41your bat speed to 100%. Now, this
12:44doesn't mean every single swing should
12:45be out of your shoes, but this
12:47definitely does mean you should reserve
12:49some swings during your training to
12:51really push that bat speed 100%. Whether
12:53it's front toss, underhand toss, machine
12:55work, tee work, you should have five to
12:5710 swings within your training sessions
13:00that are 100% balls to the walls flying
13:03out of your shoes. Of course, you need
13:04to be consistent throughout this
13:06process. You can't do this for two days
13:08expecting plus 10 EV gains. And you got
13:11to be consistent with your sleep. So,
13:12eight hours of sleep at the same time
13:14every single night. Your brain is
13:16powered by sleep. In fact, all of your
13:18gains actually happen while you are
13:20asleep. That is your body's
13:22transformational factor. And if you miss
13:24one of these, you are completely
13:26screwing yourself over. and you probably
13:29won't hit your goals, man. And a quick
13:31bonus is adding a partner to your
13:32workouts because that competition
13:34increases central nervous system
13:36efficiency and also deload weeks every 4
13:39weeks within your programming. And these
13:41five steps in action got Julian to 101
13:44EV off the tee and Julian was stuck at
13:4793 EV for 8 months. Pretty insane. You
13:51can check the description for the
13:52interview where he actually goes through
13:53this process and admits it live on that
13:56interview. And this was all done inside
13:58the Close the Gap protocol within our
14:00three main pillars: Prime Development,
14:02Major League Launch, and the Standard
14:04Separator. You can see right here that
14:05Jay's gained 12 EV throughout the
14:07program. Ryan gained 10 exit velocity
14:10and also committed to a college program.
14:12Dan gained 9 EV in just 5 weeks inside
14:15the Close the Gap protocol and he's also
14:16down a half a second on his 40-yard
14:18dash. Liam got the RBI and hits record
14:21at his high school during his junior
14:22season, all accredited to that plus 9 EV
14:25and the mental systems that we equipped
14:26him with inside the Close the Gap
14:28protocol. Inside Prime Development, this
14:30is your physical personalized
14:31development in the weight room, your bat
14:33speed programming, your nutrition, and
14:35triphasic training approach. Major
14:37League Launch is your personalized
14:38mechanical evaluation. It's your
14:40tailored drill work and your one-on-one
14:42communication with me and Coach Ross
14:44about your approach and in-game
14:45feedback. The Standard Separator is your
14:47mental training with certified mental
14:49performance coach Coach Ross. Your daily
14:51accountability and 24/7 text feedback.
14:54Our weekly group calls and mental
14:55performance lessons and access to 12
14:58individually tailored mental performance
14:59modules inside our school community.
15:01Here's an example of one of our group
15:03calls last week. And you can book a call
15:05with me in the description below if
15:07you're looking for more information on
15:08the Close the Gap protocol. Now, I got
15:10to warn you, this is only for very
15:12coachable players, ones that are very
15:14determined and college aspiring juniors
15:16and seniors. And I want to mention that
15:18this is a tried and true method and
15:20we've seen it work time and time over.
15:23You are no different than these guys.
15:25All you need is the correct system. No
15:27more pointless one-on-one lessons, and
15:29no more spinning in circles saving
15:31Instagram workouts, and using ChatGPT
15:33for your development. You need a
15:34personalized approach. And remember,
15:37stand out and don't settle. I look
15:39forward to speaking with you.

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