I am a baseball player and I am looking for some shoulder excercises that I can do to help me gain some velocity. I am also looking for some speed workouts that I can do. Do you have any suggestions?
I am pretty advanced in lifting but have never really tried to get sport specific. My one problem is that I have had three knee surgeries and am unable to do squats.

Let me say that shoulder strength is not necessarily the key to throwing velocity. It is the key for injury prevention but again, not velocity. The most important attributes in increasing throwing velocity are leg and torso power. Incidentally, these are also the keys to sprinting speed and quickness.

I have just written a Baseball Program that will encompass all of these needs. Shoulder health, leg power, torso strength etc. I am taking for granted that you are a baseball player but you did not say specifically what sport you are involved in. However, I do not have any specific running or sprinting programs as of yet.

One final thing. You should still be able to do squatting exercises even though you have had 3 knee surgeries. I too, have had a few knee surgeries myself and have continued to squat to this day. It is the best exercise for developing quadriceps strength. And, having strong quads and hamstrings means that the stress to the knee joint will be lessened. You don’t have to go to the gym and try to squat the world, just start light and progress slowly. You can make adjustments to the weight of your program at any time. Try it out!