The following is an example of an annual general training program for the Javelin.
General Period (October to December)
Running
3 x 2 x 200 metres ( 3 sets of 2 repetitions over 200 metres)
3 x 2 x 180 metres
4 x 2 x 150 metres
2 x 2 x 300 metres
20 to 30 minutes Cross country
2 x 6 Hill runs over 150-180 metres
Bounding
Single leg and double leg work
Hurdles bounds - 2 x 3 x 6 hurdles and build up to 4 x 4
Ground bounds - 2 x 3 x 30m and build up to 3 x 3 x 40m
Ball throwing
Free standing position with a 1.5 to 2kg weight
3 x 20 throwing arm
3 x 10 non throwing arm
Medicine ball work
3 x 12 x 3 to 4 exercise and build up to 3 x 15 x 3 to 4 exercise
Javelin Technique
1, 3, 5 strides - number of throws to suit individual
Strength
Circuit Training or Weight training - 2 to 3 sessions a week and focus on strength
Specific Period (January to April)
Running
3 x 2 x 300 metres ( 3 sets of 2 repetitions over 300 metres)
4 x 2 x 200 metres
4 x 2 x 180 metres
6 x 2 x 150 metres
3 x 4 x 100m back to backs
Sprint drills
Bounding
Single leg and double leg work
Hurdles bounds - 4 x 4 x 6 hurdles and build up to 6 x 4
Ground bounds - 3 x 3 x 50m and build up to 3 x 3 x 60m
Ball throwing
Free standing position with a 1.5 to 2kg weight
3 x 20 throwing arm
3 x 10 non throwing arm
Medicine ball work
3 x 12 x 3 to 4 exercise and build up to 3 x 15 x 3 to 4 exercise
Javelin Technique
Run up work introduced
Strength
Circuit Training or Weight training - 2 to 3 sessions a week and focus on strength
Competition Period (May to September)
Running
3 x 2 x 80 metres ( 3 sets of 2 repetitions over 80 metres)
2 x 4 x 60 metres
3 x 4 x 40 metres
2 x 6 x 60m standing starts
Sprint drills
Bounding
Single leg and double leg work
Hurdles bounds - 3 x 2 x 6 hurdles
Ground bounds - 2 x 2 x 30m
Ball throwing
Free standing position with a 1.5 to 2kg weight
3 x 20 throwing arm
3 x 10 non throwing arm
Medicine ball work
1 x 10 x 3 exercise
Javelin Technique
2 to 3 sessions of technique work
Strength
Weight training - 1 to 2 sessions a week and focus on speed
