what would be the best workout, conditioning program, throwing program to increase velocity and/or improve core strength

What are you doing now and how long have you been doing it?

iv been long tossing at least 200ft 3x a week since march.

You haven't been lifting or running at all?

i havent been lifting during my season and i havent ran. during the winter i did weight training from november to early february

What's your weight training program look like?

I used this workout for the offseason last winter

UPPER BODY WORKOUT

warmup[B]
5minute run
5minutes of stretching

shoulders
dumbbell lateral raises- 10reps 3sets
dumbbell front raoses- 10reps 3sets
dumbbell rear delt raises- 10reps 3sets
dumbbell military press- 10reps 3sets

back
seated row- 10reps 3sets
Lat pulldown- 10reps 3sets

tricep
tricep pushdown- 10reps 3sets

bicep
alternating dumbbell curls- 10reps 3sets

wrist/forearms
t-bar supination- 10reps 3sets
t-bar pronation- 10reps 3sets
t-bar chop- 10reps 3sets
wrist roller- 10reps 3sets

abdomen
crunches- 10reps 3sets
medicine ball situp & toss- 10reps 3sets
medicine ball russian twist- 10reps 3sets
seated kick tuck- 10reps 3sets
horizontal swing- 10reps 3sets

LOWER BODY WORKOUT

warmup[B]
5minute run
5minutes of stretching

legs
squat- 10reps 3sets
leg extension- 10reps 3sets
leg curl- 10reps 3sets
calf raises- 10reps 3sets

abdomen
crunches- 10reps 3sets
medicine ball situp & toss- 10reps 3sets
medicine ball russian twist- 10reps 3sets
seated kick tuck- 10reps 3sets
horizontal swing- 10reps 3sets

medicine ball
wood chop jump- 10reps 3sets
leg seperation with lunge- 10reps 3sets
lunge with twist- 10reps 3sets

plyometrics
rapid box jumps- 10reps 3sets

cardio
20minute run