Javelin Training Plan

Training ideas for the javelin throw by Scott Cappos

Day 1: Javelin, Jumps and Sprints
Javelin or Specific Throws
x20 1-3 steps (javelin or single arm ball)
x20 short approach (javelin or single arm ball)
x10 long to full approach — or x30 2 arm MB 3-5 step throws
Jumps and Sprints
Standing triple jump x5 each way
5 double leg jumps – low to medium obstacles x10
5 single leg hops  x5 each leg
5 double leg jumps to 20m sprint
Jog 10 meters into continuous bounding for 20m x10
5x50m easy acceleration runs
Day 2: Explosive Throws and Javelin Running
Medicine Ball Throws x5 each or x10
1 forward jump to front throw for height
1 forward jump to front throw for distance
1 backward jump to overhead back throw
Heavy MB shot put throw
Clean and throw forward
Clean and throw for height
Jumps and Sprints
Hop L-L-R x10 and R-R-L x10 alternates with javelin 5 x30m each way
3-5 meters of dynamic skips into power position with barbell 10x30m
30m of single leg easy hops with barbell (withdrawn) x5  each leg
4x20m javelin runs starts
4x20m javelin runs withdrawn
4x full approach
5x20m sprints
Day 3: Easy Specific Throws and Non-Throwing Medicine Ball
Specific Throws (Medicine Ball)
x10 Kneeling (double arm)
x10 3 step – walking (double arm)
x10 3 step – walking (single arm)
x10 3 step – dynamic (single arm)
Non-Throwing MB Circuit
Standing twist x10 each way
Deep squat to press up x20
Javelin power position to press up x10 each
Single leg RDL to hold to press ball out x10 each way
Walking 3 step to javelin power position to press ball out x20
Walking lunges with twist with ball out x10 each way
Backward lunges with twist with ball out x10 each way
Around the world with ball out x10 each way
Day 4: Explosive Throws and Javelin Specific Training
Overhead back throw x10
Forward throw for height x10
Forward  Javelin Style Throws x10
Hop L-L-R x10 and R-R-L x10 alternates with javelin 5 x30m each way
3-5 meters of dynamic skips into power position with barbell 10x30m
30m of single leg easy hops with barbell (withdrawn) x5  each leg
4x20m javelin runs starts
4x20m javelin runs withdrawn
4x full approach
Other Training
20 minutes biking easy or other recovery methods
Gymnastics
Day 5: Javelin, Medicine Ball, Jumps and Sprints
Javelin or Specific Throws
x20 1-3 steps
x20 short approach (javelin or single arm)
x10 long to full approach — or x30 2 arm MB 3-5 step throws
MB Throws/Combo’s
Kneeling overhead backward toss x10
Kneeling chest pass for distance x10
Deep squat to chest pass forward x10
3 way slam down throws x5 each way
Jumps and Sprints
Jog 10 meters into bounding for 20m x5
Easy bounding for 20m into sprinting for 10m x5
3 double leg  jumps to 20m sprint x5
5x20m sprints
Day 6: Recovery Day
Recovery Circuit
Slow split squats x5 each
Plank with single leg lift x5 each x5 seconds
Side leg lifts x10 each
Plank with single arm lift x5 each x5 seconds
Pulsing push ups (1/2 push ups)
Sit up position – hip arches up x10
Slow split squats x5 each
V-Ups x20
5x60m easy accelerations