Jeff Francouer Workout
Known for his strong throwing arm and his French last name, the Kansas City Royals’ outfielder is a weight room junkie. With natural speed and a tireless work ethic, Francouer’s routine in the gym is shown evident in the outfield. He put on 15 pounds of muscle in the 2006 off-season, and has only been getting bigger and better with age. Let’s take a look at some of Francouer’s upper body workouts.
Francouer is an old-fashioned athlete. He’s scrappy and unpretentious - just like his workouts. Taking advantage of the parallel chin-up bar in the gym, Francouer favors the pull-up as his back and arm workout of choice. With a fairly wide grip, Francouer hangs from his fingers on a standard pull-up bar. Without rocking or kicking, Francouer pulls himself up so that his chin is elevated above the bar. After holding his position for a second or two, Francouer slinks back down to hanging position and repeats the pull-up again. He will do as many pull-ups as he can for two sets. Body weight exercises are great for building strength and preventing overtraining. By pulling himself up as many times as possible for two sets, Francouer not only strengthens back, shoulder, and scapula muscle, but he also fatigues these muscles which allows for them to grow.
If you’ve ever seen a guy in the gym tirelessly working out his forearms, chances are that he is probably a baseball player. Francouer is no exception, and utilizes the forearm curl exercise to strengthen his lower arm muscles. For this routine, Francouer sits on a bench holding either dumbbells or a weight barbell in his hands and resting on his thighs. With only his wrists as the power source, he will curl the weight upwards toward his chest. After reaching peak elevation, he will release the curl and lower the dumbbells or barbell as far as he can extend it on his lap. Francouer will complete two sets of 20 reps for this exercise. Building forearm muscles is crucial for baseball players. It increases grip strength for improved batting control and power.
Like any smart baseball player, Francouer makes sure not to neglect working out his core. With the help of a partner, Francouer completes the partner medicine ball rotation. For this exercise, Francouer will hold a medicine ball extended in his hands while standing back to back with a partner. Rotating to his right, Francouer will hand the ball to his partner who has also rotated right to meet him. The partner, now holding the ball, will rotate to his left to hand the ball back to Francouer. The partners will complete two sets of this exercise for ten reps on each side. Working out the core in this manner establishes the explosiveness that is necessary for both batting power and injury prevention.
In the video below, Francouer’s wicked throwing arm is analyzed by ESPN’s Sport Science. This throw exemplifies Francouer’s dedication to building muscle mass for his cannon of a right arm.
NOTE: This is only part of Jeff Francouer's workout routine, in which we offer some additional commentary to his regimen. To see the whole routine and to go more in-depth with athlete workouts, be sure to check out STACK Magazine
If you are an athlete and want to improve in your sport, you must follow a precise strength training, conditioning, and nutrition program. MP45 is a step-by-step athlete workout program that walks you through exactly what to do to excel as an athlete. This is the type of training and nutrition followed by many of the world's top professional athletes.
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