Rowan MacRae

Alright Rowan, here's your Road to 90. You're currently sitting at 76 mph, which means you need about 14.0 mph to hit your target of 90. Your profile is in the 46th percentile overall, which means there's significant room to grow. The good news? Every improvement you make will translate to velocity.

Rowan, let me break this down for you. You're sitting at 76 mph right now, and our AI model — which has analyzed over 800 elite athletes — predicted 74.4 mph based on your physical metrics. You're actually beating that prediction by 1.6 mph. That means your mechanics are doing their job. You're not leaving velocity on the table from inefficiency.

Your mechanics efficiency is at the 62th percentile — that's solid, right around average for our database. You're neither leaving a ton on the table nor maximizing everything. This is a good sign because it means improvements in BOTH your physical profile AND your mechanics will translate to velocity.

Based on the AI analysis, here are your biggest opportunities to add velocity:

The AI also identified some mechanical variables from your motion capture data. There's about +6.1 mph worth of mechanical improvements available. These are things like trunk rotation speed, pelvis rotation, and arm timing — exactly what the 3X Pitching Velocity Program is designed to fix. The Trunk Excelerator specifically trains that rotational sequencing, and the Stride Excelerator grooves the lower half mechanics. This is where the real velocity unlocks.

Here's the best part — the math works. You need +14.0 mph to hit 90, and the improvements above give you +16.6 mph of potential. This is achievable. It's not going to happen overnight, but if you commit to the training and stay consistent, 90 mph is absolutely in reach.

Based on everything I'm seeing here, here's what I recommend: The 3X Pitching Velocity Program is exactly what you need. This isn't just a throwing program — it's a complete system that addresses mechanics, strength, power, and motor learning all in one. You've got some physical development to do, and the 3X Program includes the strength and power protocols to build that foundation while you're learning elite mechanics. To accelerate your results, I highly recommend using the TopVelocity training devices that are built into the program: The Trunk Excelerator teaches you to generate and transfer rotational power through your core — this is where velocity lives. The Stride Excelerator builds explosive leg drive and proper stride mechanics, which is the foundation of the 3X approach. The Impulse Ground Force Trainer develops your ability to create force into the ground, and the TopVelocity Sled builds the specific strength patterns you need for a powerful delivery. These aren't gimmicks — they're tools designed to train the exact movement patterns that separate high-velocity pitchers from everyone else. Combine them with the 3X Program and you'll see results faster than training alone.

The two biggest physical drivers for you right now are broad jump and Body Height. Together, these account for about 0.6 mph of your velocity gap.

After that, it's about the supporting package: Left Hip Abduction, Left Hip External Rotation (mobility), Left Grip Strength (power/stability). These aren't the headline levers, but they raise the floor and make your mechanics easier to execute.

Mechanically, the key focus is Dominate Arm External Rotation Front Foot Strike and Dominate Arm External Rotation Maximum External Rotation. Most of the energy to the ball comes through the trunk, so trunk acceleration and sequencing are the big rocks to move.

Movement Cues:

Training Priorities: