Josh Gessner
@GessnerJosh
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Former @Phillies,@Rangers | Training to Throw 100mph in 100 weeks | FREE Throw 95mph Guide👇
Joined August 2023
In 2017 I was a 16 yr old throwing 78mph. Fast forward 2 years, I’m consistently hitting 95mph. Here's how I increased my pitching velocity (step by step):
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Navy SEALs are the most elite warriors on Earth. Here's one thing their taught early on. The Backwards Law (how to get what you want by letting go):
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This is Glen Mills. The man behind Usaine Bolt's world records. He taught Bolt a technique that made him the fastest man of all time. Here's the technique:
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In 2019, I signed a contract with the Philadelphia Phillies. 5 years later, I haven't played in a single MLB game. Here's how the Minor Leagues work (and what it's like to be one):
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This is Mason Miller. He went from Division III and Type 1 Diabetes to sitting 100mph in the MLB . Yet - most don't know how he got there. Here's his behind the scenes story (that you need to hear):
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In 2019, I signed a contract with the Philadelphia Phillies. 6 years later, I hadn't played in a single MLB game. Here's how the Minor Leagues work (and what it's like to be one):
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Hip Flexors are an incredible performance enhancer. After 6 months of training them, the performance benefits exceeded my expectations. How I'm training them (and its incredible benefits): 🧵
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This is Blake Treinen. The Closer for the Los Angeles Dodgers. He went from having juvenile arthritis and borderline diabetes to throwing 100mph. Here's his behind the scenes story (that you need to hear):
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Most people are unhappy. So, I've spent 100 hours studying Naval Ravikant over 2 years . What I found?. Naval's Happiness Theory:
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In NAVY SEALs training, there’s a thing called Drown Proofing. The instructors tie your hands and feet…. And throw you into a 9 feet pool. The objective is to survive for 5 minutes.
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This is Bob Bowman. The man behind Michael Phelp's world records. He taught Michael a technique that made him the greatest of all time. Here's that technique:
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This is Willie Calhoun. He went from getting cut, visiting death row to becoming an 8 yr MLB player. All while being one of the shortest players in the league. Here's his comeback story (that you need to hear):
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This story perfectly summarizes the backwards law. The Backwards Law:. When more effort means less reward. An example with athletes:.
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What you wanna do is completely relax, and let yourself sink. When you reach the bottom, kick yourself back up to catch air. Repeat.
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Most people are horrible at building muscle. So I spent 10+ hours binging Andrew Huberman podcasts. What I found?. The Huberman Muscle-Building Protocol:
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The second - the more you panic, the more oxygen you burn. The paradox is brutal:. The more you try to live, the less likely you are to stay alive.
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This is Bryce Harper. We all know his story as the 17 yr old phenom drafted 1st overall out of JUCO. Yet - most don't know what actually led up to that day. Here's his behind the scenes story (that you need to hear):
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This is Tim Grover. The man behind Michael Jordan's legacy. He taught Jordan a concept that made him the greatest of all time. Here's that concept:
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Shohei Ohtani just became the only member of the 50/50 Club. I've spent *hours* binging Japanese video to study him. Here's 7 things he does (that makes him so great):. #ohtani #大谷翔平
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Once you see it, you can't unsee it. The Prisoner's Dilemma. Let's start with the most non-obvious example:
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When I asked him about it, he explained:. It means they’re less worried about failure or the outcome. They try less by caring less. And by caring less, they're able to take risks, play freely and to their potential.
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So. this sounds nice and all, but what can we do about it?. As an athlete - the best way to take advantage of the backwards law:. Give. Less. Fucks. Yup.
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I've listened to 100s of podcasts. This one's easily in my Top 5. Here's 10 controversial truths about life (that you've never heard):
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Navy SEALs are the most elite warriors on Earth. Here's one thing their taught early on. The Backwards Law (how to get what you want by letting go):
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Some - panic, and need to get lifted out. They’ve even been some who’ve died. But many pass, because they know the secrets behind the test:
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This is Mark Appel. The #1 overall pick in the 2013 MLB Draft. Bleacher Report called him the "Biggest Bust in MLB history". 1 year ago, I had a conversation with him that completely changed my perspective. Here's the 5 main takeaways (that you need to hear):
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In 2019, I was plagued by the 'Yips'. For 3 years, I struggled with the crazy phenomenon. Here's what it is (and how to overcome it):
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This ties in perfectly with the Failure Paradox:. The more you’re afraid of failing, the more likely you are to fail. And from what I’ve seen in sports, this is absolutely true.
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The first - the more you try to keep your head above the water:. The more likely you are to sink. With both your hands and feet tied. It’s impossible to keep yourself afloat for 5 minutes.
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A saying from a coach that's always stuck with me:. “The best players I've seen don’t care as much when they compete”. WTF?.
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In 2019, I was plagued by the 'Yips'. For 3 years, I struggled with the crazy phenomenon. Here's what it is (and how to overcome it):
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The area where the Backwards Law kicks in. The mental side.
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Most people are horrible at building muscle. So, I binged Andrew Huberman podcasts to learn the science behind it. What I found?. The Huberman Muscle-Building Protocol:
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Main Lesson:. Take advantage of the Backwards Law by giving less f*cks. Give less f*cks by exposing yourself to thing you're worried about.
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In Beijing, Bolt started a celebration at the 70m mark. Yet - he ran just as fast!. Notice how early he starts his celebration:
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Boom. That's it!. If you liked this thread you would love my newsletter. I do deep dives on evidence-based frameworks and tools for personal growth. Fuel your Learning Engine ⬇️:
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Throughout my career I thought that more effort = more reward. And that’s true for most part, in the physical domains. The more you lift, the stronger you become. The more you practice a skill, the better you become. The more mobility work you do, the more mobile you become.
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You're constantly moving. There are 6 levels in the Minor Leagues:. Rookie ball.A .A+ .AA.AAA.MLB. Each level has a team in a different location - many in small, remote towns. At any time you can be sent up or down.
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When I was struggling to throw strikes as a pitcher:. I tried even harder to throw strikes. The result? Less strikes. During my best outings, I was trying less and performing better.
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In Beijing, Usaine Bolt ran a 9.69. Then he beat his record when he ran a 9.58. In both races, his time from the 70m mark to 90m is nearly identical. Why's this so surprising?
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One reason Bolt struggled was because he tried too hard. He gave his all, thinking it'll lead to the best times. In reality: It backfired, and his muscles tensed. Glen Mills tells him to "Relax". ⬇️
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In 2021, I had surgery to repair a BADLY herniated disk in my spine. 2 years later, I struggled to touch my knees with straight legs. Now - I can get my knuckles to the floor. Here's exactly what I did (full back mobility program):
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It's humbling. Out of Australia, I was the best pitcher on every team. As a Minor Leaguer - I was no longer special. Everyone was the best player on their previous team.
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Yamamoto just signed a 12 year, $325 million contract. So I spent *hours* binging Japanese video to study him. What I found?. • Why he eliminated the leg lift.• Why he throws javelins.• Grips and Cues for his pitches. Let’s Dive In ⬇️:. Powered by @FlatgroundApp .#Dodgers
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In 2019, I was plagued by the 'Yips'. For 3 years, I struggled with the crazy phenomenon. Here's what it is (and how to overcome it): .@FlatgroundApp
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Whatever you’re a little bit worried will happen, or care too much about. Do it. Do that embarrassing thing, on Purpose. Why?.
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You compete agaisnt the opponent - and your teammates. When I signed my contract in 2019, I was thrust into a harsh reality:. There are ~200 minor leaguers competing for 1 spot in the MLB team.
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He implemented:. The Law of Reversed Effort. The more effort you put in, the less reward you get. We see this play out with Bolt's mechanics:
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They're also your best friends. Despite competing against each other, it doesn't feel like it. You spend more time with your teammates than your family and friends. They become your best friends, and the best part of being a baseball player.
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The most powerful mental state for a Baseball Player:. Flow State. Here's how you can enter flow states (on command):
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Baseball Players:. We just created a FULL 4 week program to Increase Velocity. We've had athletes go from:. 83-92.66-85.92-97.83-92.92-98 (pulldown).91-95. Want it for FREE?. Like + comment 'VELO'. (Must be following so I can DM you)
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You're constantly moving. There are 6 levels in the Minor Leagues:. Rookie ball.A .A+ .AA.AAA.MLB. Each level has a team in a different location - many in small, remote towns. At any time you can be sent up or down.
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When sprinters tense up, they:. • Lose range of motion.• Disrupt the fluid motion.• Lead to worse times. Bud Winter was the first to discover this phenomenon in sprinters. .
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It shows you that it isn’t that bad. Most people didn’t even notice. And if they did - they forget about it in 5 minutes.
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Bud Winter, a sprinting coach who trained 27 Olympians:. Wrote a book called 'Relax and Win'. In it, he describes how sprinters should only use 90% effort when sprinting. Why?
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The Law of Reversed Effort teaches us that less effort can mean more reward. Main Lesson:. Instead of trying so hard. Relax. You might find that it helps you perform better.
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Glen Mills knew he had potential. But he also noticed how poor Bolt's sprinting mechanics were. "His poor mechanics stood out like a sore thumb.". How did he fix it?
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Most. Won't make it. There are 5500+ minor leaguers for 780 spots in the Big Leagues. On top of that, the draft occurs every year. New players come in, underperforming players get cut.
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You travel to places. you've never heard of. In 2022 and 2023 I spent most of my time in Kinston, NC playing for the Down East Wood Ducks. Without baseball - I wouldn't have known it existed.
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Most people are unhappy. So, I've spent 100 hours studying Naval Ravikant over 2 years . What I found?. Naval's Happiness Theory:
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The ideal scenario is that you move up 1-2 levels each year. But sometimes injuries and bad performances get in the way. My career trajectory:. 2019: Rookie Ball.2020: COVID cancelled season.2021: Rookie Ball.2022: A.2023: A/ A+.2024: A+
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Sometimes - you'll hate baseball. In 2021 I had a bad case of the throwing yips. Basically, I couldn't throw a baseball remotely accurately. I not only hated my job - I dreaded it.
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The goal is worth it. Financially, minimum wage in the MLB is $740,000. A couple years can change your life.
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It's humbling. Out of Australia, I was the best pitcher on every team. As a Minor Leaguer - I was no longer special. Everyone was the best player on their previous team.
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"Only throw hard at foot plant". One of the best cues that helped me throughout my career. Be relaxed, smooth until your foot lands. Then explode like your life depends on it.
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Baseball becomes your job. When you sign, you receive a bonus ranging from $5k - $8 million+. I signed for $1.2 million. With it, I placed expectations on myself and turned into a job rather than a passion. The best ones are able to keep it fun.
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But even more meaningful:. You get to call yourself a Big Leaguer for life.
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It's not glamorous - but it's not bad either. Recent changes have made it so that teams cover housing and most food. Our salary ranges from 25k-35k for a season to cover other expenses.
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Most people have horrible flexibility. So, I turned to the science behind muscle flexibility. What I found?. The Optimal Stretching Protocol:
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Happiness is a skill that can be learned. Over the years, Naval went from a 2/10 to 9/10 in happiness. "Happiness. is a highly personal skill that can be learned, like fitness or nutrition.
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You compete agaisnt the opponent - and your teammates. When I signed my contract in 2019, I was thrust into a harsh reality:. There are ~200 minor leaguers competing for 1 spot in the MLB team.
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Ok… so I know that telling you to care less doesn’t do anything. I got told that way too many times and didn’t have a clue what to do with that information. So I’m going to give you something actionable.
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They're also your best friends. Despite competing against each other, it doesn't feel like it. You spend more time with your teammates than your family and friends. They become your best friends, and the best part of being a baseball player.
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In 2023, the 'Sweeper' became its own pitch type. It dominated baseball and created a 'Sweeper Craze'. Here's what it is (and how to throw it):
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If you're a Baseball Player in your teens. Let me save you 100+ hours. Here's the 3 things I'd do to get recruited to a D1 school (if I started over):
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You're constantly moving. There are 6 levels in the Minor Leagues:. Rookie ball.A .A+ .AA.AAA.MLB. Each level has a team in a different location - many in small, remote towns. At any time you can be sent up or down.
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You learn valuable lessons - the hard way. Work ethic, Discipline, Emotional Control. The best lessons come from being humiliated on the baseball field.
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I Played 6 yrs of Professional Baseball. I've seen hundreds of player's MLB dreams get crushed. Here's how Minor League Players get released (and what it's like):
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The additional 10% effort caused unnecessary muscles to fire. Slowing the sprinter down. We see this the power of the 90% rule when Usaine Bolt ran in Beijing:.
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You get every chance to reach your potential. The organizations provide you with every resource. • Coaches.• Technology.• Knowledge and Support. Teams spend millions on getting their minor league players better.
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Once you see it, you can't unsee it. The Prisoner's Dilemma. Let's start with the most non-obvious example:
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All the elite athletes look like this. They look relaxed, smooth and fluid. This allows them to play at their highest potential.
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Every pitcher can throw 90+ mph. But most don't give themselves the chance. Here's 1 thing you NEED to do (how I gained 16mph in 16 months):
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A Japanese Philosophy for Exponential Improvement in Life. The Kaizen Mentality:
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What worked:. Relaxing my whole body throughout my pitching delivery. And only putting in effort when I was about to release.
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Happiness is a choice. Nature has no concept of happiness or unhappiness. You’re born, you have a whole set of sensory experiences and then you die. How you choose to interpret them is up to you - its your choice.
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Happiness is when nothing is missing. It's when you remove the sense that something is missing from your life. We constantly walk around thinking:. "I need this, I need that". Which keeps us trapped in unhappiness.
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This is Ben Patrick. The man behind KneesOverToesGuy. I met him to learn how he’d train Baseball Players. Here are 5 exercises Baseball Players need to try (to throw harder and stay healthy):
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I just read about a phenomenon:. The Cobra Effect. Here's the crazy origin story (and the power of second-order thinking):
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Your body will hurt more than it doesn't. Squeezing performance out of your body day in and day out - means you'll be hurting. It becomes the norm. Any day you're good enough to compete is a good day.
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You travel to places. you've never heard of. In 2022 and 2023 I spent most of my time in Kinston, NC playing for the Down East Wood Ducks. Without baseball - I wouldn't have known it existed.
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Most. Won't make it. There are 5500+ minor leaguers for 780 spots in the Big Leagues. On top of that, the draft occurs every year. New players come in, underperforming players get cut.
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The best thing to do as a Baseball Player:. Work on your Mobility. Here’s my favorite list of 10 mobility exercises:. 1) DB Pullover:
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You compete agaisnt the opponent - and your teammates. When I signed my contract in 2019, I was thrust into a harsh reality:. There are ~200 minor leaguers competing for 1 spot in the MLB team.
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I experienced the law of reversed effort during my professional baseball career. The times I tried to throw as hard as possible:. I would tense up. And throw slower.
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