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...
More Cool Stuff You'll Like

7 Exercises That Safely Build Shoulder Strength

Blast Through Plateaus with Tempo Sets

3 Nordic Hamstring Curl Exercises to Boost Your Performance

5 Softball Catcher Drills for Throwing Power

Kyle Lowry's 12-Week All-Star Training Program

7-Exercise Core-Blasting Workout

Build Full-Body Strength With 5 Suspension Trainer Exercises

Make Lifts More Challenging With Resistance Bands

How Often Should You Vary Your Exercise?

4 Exercises to Build True Lacrosse Power

4 Deadlift Variations to Increase Your Pull

How Functional Training Has Overly Complicated Strength Training

Perfect Your Squat Technique With the Unloaded Squat

7 Strategies for Faster Workout Recovery

Female Athletes: Get Strong, Not Bulky, With These Workouts

Get a Ripped Core With 6 Advanced Dead Bug Variations

A Better Way to Train Your Core

Notice On-Court Results With This Basketball Core Workout

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Don't Train Your Arms Until You Can Do These 4 Things

Build Powerful Pecs With This Multi-Angle Chest Workout

These 3 Single-Leg Movements Will Improve Your Squat Technique

7 Ways to Work Out Competitively Without CrossFit

4 Lifts to Build Wrestling Strength

3 Explosive Exercises Designed to Increase Pitching Power

Master the Lateral Lunge to Improve Your Hockey Stride

The Best Single-Leg Exercises for Youth Athletes

4 Sure-Fire Ways to Build a Strong Core

How to Design a Greco-Roman Wrestling Training Program

Improve Your Back Strength with the Inverted Row

7 Strategies for Dealing With a Meathead in Your Gym

The Simplest Bodyweight Workout Ever

Get Faster by Improving Your Core Mobility

7 Best Lower-Body Strengthening Exercises

Break Through Plateaus With the 1-10 Drop Set Method

Top 5 Baseball Strength Training Myths

Dominate Your Bench Test With This Strategy

10 Ways to Get Stronger With a Sandbag

Bench Press Grip Guide: How Hand Placement Changes the Exercise

5 Isolation Exercises Your Workout Is Missing

3 Post-Activation Potentiation Combos for Explosive Strength

Never Bench Press With Your Feet in This Position

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

3 Sandbag Training Mistakes Athletes Make