I had rotator cuff surgery cuff surgery in college, alot of miles on my arm from pitching. The surgery took away most of the pain and such but my arm strength never came back, still had a decent arm but not what it was. One day I met up with one of my old baseball buds and we chatted about arm strength and what not as i told him i was playing softball and he gave me this throwing program. I started throwing 2 to 3 times a week starting at certain short distances and working my way all the way out to 200 ft. Throwing program took about half hour to complete and I got 80-90 throws in per time. With in weeks I noticed not only was there 0 pain in my arm, but my arm strength came back and then some. I was throwing harder and farther then ever. So just some food for thought, all the years of lifting never did as much to strengthen my arm like the throwing program did. ....