Strong-Armed Jeff Francoeur's Upper-Body Workout | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Strong-Armed Jeff Francoeur's Upper-Body Workout

May 28, 2011

Must See Baseball Videos

Respect the arm. It’s the code of the basepaths for runners thinking of challenging outfielders who have rocket arms. Only a handful of outfielders command that kind of fearful respect, but lucky for you, STACK has a key to joining them: high-powered workouts used by big leaguers who turn aggressive base runners into cautious pedestrians.

In our first post, we showed you the lower-body and core-strengthening series used by Hunter Pence, the Houston Astros right fielder who makes sport of gunning down base runners. Here, we bring you Jeff Francoeur’s upper-body workout routine.

The strong-armed Francoeur has played for four different teams since the start of the 2009 season, but one thing has remained constant: since his big league debut in 2005, he has ranked among the top three in outfield assists.

Says Francoeur, “I know I have a strong arm, but I do a good job of getting rid of the ball quick. I think it just comes from working on it. Our outfield coach will hit us 10 to 15 ground balls before the game, just working on staying down and coming up at full speed. We do it so much that we don’t think about it during games. You just see the ball and react.”

His arm fires like an automatic weapon, but it is Francoeur’s off-season training that provides the ammo. The Kansas City Royals right fielder performs exercises that strengthen his shoulders and their stabilizer muscles, increasing shoulder stability for added arm strength and injury prevention.

Try performing Francoeur's mini-routine during your next workout:


  • Grip bar with overhand grip, hands shoulder-width apart
  • Without using momentum, pull yourself up until your chin is just above bar
  • Lower with control until arms are straight; repeat for specified reps

Sets/Reps: 2x max reps


  • Grasp handles of dip stand or machine, extending arms straight to support body
  • Lower with control until chest is at hand level
  • Drive up until arms are straight; repeat for specified reps

Sets/Reps: 2x max reps

Shoulder Raise Circuit

Holding light dumbbells in each hand, perform 10 reps of the following exercises:

  • Front Raise [pictured, top of post]
  • Side Raise
  • Empty Can [thumbs pointed toward ground]

Sets/Reps: 2x circuit

Return next week for the third installment of STACK's Golden Arms Club series, highlighting the workout routine of another strong-armed corner outfielder.

Photos:  Bob Chapman

Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Must See
Dashon Goldson: "You Just Gotta Have Heart"
Views: 3,145,208
Brandon Jennings: "Always Improve"
Views: 2,736,968
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 4,093,103

Featured Videos

Dwight Howard Ab Workout Views: 62,465
John Wall Elbow-to-Elbow Shooting Drill Views: 186,408
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,719
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,311
Dwight Howard Stays in the Gym All Night
Views: 3,974,807
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,504
Antonio Brown Juggles 3 Footballs
Views: 1,173,968

Load More
More Cool Stuff You'll Like

How to Improve Shoulder Strength and Flexibility

Want to know what the weakest joint in the body is? The shoulder joint. I can't tell you how many athletes I have seen who had to experience shoulder...

5 Ways to Get a Higher Vertical Jump

Get a Full-Body Workout With Just 2 Exercises

Train Like a Pro: Peyton Manning's Core Workout

3 Habits of Highly Successful Coaches

Posterior Chain Fixes to Improve Your Game

3 Simple Strategies for a Better Workout

6 Gym Machines That Are Actually Worth Your Time

Build Strong Legs with the Leg Press Lockdown Workout

How You Can Olympic Lift With an Injury

The Best Lower-Body Landmine Exercises

Train Like a Pro: Los Angeles Lakers Strength Training Program

Abby Wambach's Soccer Power Workout

Jump Higher After a Month With These 3 Exercises

When Not to Try Unstable Hockey Training

Build Bulletproof Chest Strength With This Unconventional Method

3 Tips to Blast Through Training Plateaus

Save Your Shoulders With These Barbell Landmine Exercises

Train Like a Pro: Damian Lillard's Basketball Core Workout

Evan Longoria's Off-Season Strength and Resistance Workout

5 Quick Workout Fixes for Faster Muscle Growth

3 Keys to In-Season Baseball Training

3 Tricks for a Stronger Front Squat

Build Awesome Arms With This 15-Minute Workout

Train Like a Pro: MLS Soccer Strength Program

Add Surprise Sets for a Great Workout Finisher

Todd Durkin

Build Wrestling Strength With the Gable Lock Isometric Hold

Use Eccentric Lifts to Increase Size and Strength

The Top 10 Mistakes Athletes Make in the Weight Room

What Happens When You Do The Same Exercise Every Day?

Can You Survive This Insane 100-Rep Push-Up Challenge?

3 Keys to Better Softball Workouts

Grab a Broom for This Fast-Paced, Full-Body Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

7 Farmer's Walk Variations for Improved Core Strength

4 Exercises From NFL Players to Build True Game Speed

The 3-Minute Total Arm Pump

Todd Durkin's Complete Football Strength Training Program

Putting Together an Off-Season Workout for Point Guards

Prevent Volleyball Shoulder Injuries With These Exercises

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Deadlift Grip Guide: How Hand Placement Changes the Exercise

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

How Strength Training Changed Rory McIlroy's Game

The 4 Best and Worst Cable Machine Exercises