1. John Keller
Strength & Conditioning Coach
kellerJa@upenn.edu
University of Pennsylvania

2. U of PENN BASEBALL
Period Month Strength Lift Practice Conditioning
Off Season September Development / Peak 2 3 Practice/ Kick boxing
Fall Ball October
Maintenance
2 Practice/ Games
Off Season November Base / Development 3 2 Agility/ Speed
Off Season December Development 3 0 Agility/Speed/ Sprint
Winter Conditioning
Off Season January Development 2 3 Sprint/ Practice
2 weeks Off Season February Development/ Peak 2 6 Practice
2 weeks Pre Season
In Season March Maintenance 2 Games Practice/ Games
In Season April Maintenance 2 Games Practice/ Games
Post Season or May Post Season or 0 Low Modalities
Transition Active Rest bike, stair climbers, pool
Off Season June Base Development 3 0 Agility / Speed/ Sprints

3. Year Runs Hits 2b 3b HR SB
2008 191 371 67 7 18 23-38
2009 298 439 104 8 39 15-33
2010 337 462 108 13 43 52-65
2011 236 394 77 12 32 48-65
2010SET 5 ALL TIME RECORDS
HITS HR'S DOUBLES TOTAL BASES RUNS
Last Two Years
Ivy
League 1 or 2 In All Catagories

4. Year ERA Strike Outs
Comp.
Game
2008 5.08 243 4
2009 6.74 241 5
2010 5.88 242 9
2011 4.65 269 9

5. Vince Voiro
2009
Velocity 82
mph
2011
Velocity 92
mph Strike Outs
2010 47
2011 57
Paul Cusik
2011
Pitcher of
Year ERA. Strike Outs
2010 6.45 2009 43
2011 2.70 2010 42
2011 80

6. Baseball
11/8/2010
Position Players Pitchers
Day 1
Exercise Warm Up Sets & Reps
Wall Slides 3x10
Y-T-W-L 2x10 add weight
Snatch Balance 5x4 OHS 5x5
Power Clean 50x5 60x3 75 5x2
Box Jumps 30 reps w med
ball
Squat 50x5 60x3 85% 4x2
Lunges 5x5 55% bwt lateral lunge bar 5x5
Chins 20 reps
Thai Push Ups 3x10
Day 2
Exercise Warm Up Sets & Reps
Wall Slides 3x10
Houston I -Y-T-W 2x10
Incline Bench 70% bench max 85% 4x4 Incline Bench 5x5
Front Press 5x5 Press 5x5
Up Right Row 5x5
Weighted Push Ups 5x10
Throw downs 3x10
Day 3
Exercise Warm Up Sets & Reps
OHS/ Snatch Balance/ BS 3x3
HC/FS/PP/BOR 3x3 50% bwt
60 Scap Push Ups

7. Baseball 9/13/2010
Position Players Pitchers
Day 1
Exercise Warm Up Sets & Reps
Wall Slides 3x10
Y-T-W-L 2x8 each
Over Head Squats 5x5 Med Ball OHS
Cleans 50x5 60 8x3 Box Jumps 20 reps
Squat 50x5 60x3 65 5x5
Bent over Row 5x5
Glute Hams 5x5
Weighted Push Ups 5x10
Day 2
Exercise Warm Up Sets & Reps
Wall Slides 3x10
shoulder circuit internal/ external rot 2x8
Bench Press 50x5 60x4 70 5x4 Db Incline Bench 4x10
Front Press 4x10 Db Shoulder Press 4x10
Lateral Raises 3x10
Push Ups Scap 3x10 Weight Push Ups 3x10
Throwdowns 3x15

8. Day 1
Exercise Warm Up Sets & Reps
Wall Slides 3x10
Y-T-W-L 2x10 each
Over Head Squats 5x5 Med Ball OHS
3 postion clean 50% bwt 3x3 Box Jumps 20 reps
Squat 50x5 60x3 65 6x5
Chins 20 reps
Rdls 5x5
Weighted Push Ups 5x10
Day 2
Exercise Warm Up Sets & Reps
Wall Slides 3x10
shoulder circuit internal/ external rot 2x10
Bench Press 50x5 60x4 70 5x5 Db Incline Bench 5x10
Front Press 5x10 Db Shoulder Press 4x10
lateral raises 3x10 lateral/ front Raises 3x10
1/2 Dips scap shrug 3x12 Scap Push Ups 3x10
Throwdowns 3x15

9. Day 3
Exercise Warm Up Sets & Reps
OHS/ Snatch Balance/
BS 3x3
HC/FS/PP/BOR 3x3 50% bwt
60 Scap Push Ups

10. Baseball 2/11/2011
Position Players
Day 1
Exercise Warm Up Sets & Reps
Wall Slides 3x10
Lateral / Front/ Rear Raises 3x10 each
Snatch Balance 5x3
Complex 50%
HCx3 / FSx3 / PPx3 3x3
Cubans 5x10
Scap + Push Ups 5x10
Day 2
Exercise Warm Up Sets & Reps
Wall Slides 3x10
Houston I -Y-T-W 3x10 weight
Close Grip Bench use 80% BP Max 50x5 60x4 70 6x4
Front Press 5x5
Plate Raises 3x10
Dips 40 reps
Curls 5x10

11. Baseball 2/14/2011
Position Players
Day 1
Exercise Warm Up Sets & Reps
Wall Slides 3x10
Lateral / Front/ Rear Raises 3x10 each
OHSx3 / Snatch Balance x3 3x3
Complex 50%
HCx3 / PPx3 / FSx3 /RDLx3 3x3
BB Shrugs 5x10
Scap + Push Ups 5x10
Day 2
Exercise Warm Up Sets & Reps
Wall Slides 3x10
Houston I -Y-T-W 3x10 weight
Close Grip Bench use 80% BP Max 50x5 60x4 70x3 75 5x3
Front Press 5x5
Up Right Row 4x8
Thai Push Ups 3x10 each
Curls 5x10