A Javelin Throwers Return

Goals for next 6 weeks: Consistency, Increase RFD, Increase Max Strength Levels, Increase Throwing Health

Aims: 2 daily sessions, Train with purpose and at max speed, Ensure good technique, Work hard on sprints which will aid anaerobic capacity and keep body composition in check

(Medium Week / Heavy Week)

Monday
Session 1: Cardio/RFD
Sprint 30/30
Speed Clean - 3x3 (50kg)
Speed Jerk - 3x3 (50kg)

Session 2: Max Strength
Clean - (4x5 - 80kg / 4x3 - 95kg)
Back Squat - (4x5 - 170kg / 4x3 - 200kg)
Deadlift - (4x5 - 140kg / 4x3 - 160kg)
Pull-overs - (4x5 - 50kg / 4x3 - 70kg)
Step Jumps - BW 8x10
Rotator Cuff Curcuit


Tuesday
Session 1: Cardio/RFD
Sprint 30/30
Speed Clean - 3x3 (50kg)
Speed Jerk - 3x3 (50kg)

Session 2: Energy Mix
Squat Jumps - 3x6 BW
Hang Cleans - 3x6 50kg
Back Squat - 3x3 160kg
Bench Press - 3x3 150kg
Pull Ups - 3x6 BW
One Arm Rows - 3x6 40kg
Dumbell Pullovers - 4x8 40kg
Dumbell Flys - 4x8 18kg


Wednesday
Session 1: RFD
Bench Press Throw - 4x6 20kg
Barbell Squat Jumps - 4x6 50kg
Hang Cleans - 4x6 50kg
Back Extensions - 4x6 10kg
Step Jumps - 4x6 each leg
Bounding - 4x6 (3 jumps from standing)
Drop Holds from Step - 4x6 (2 and 1 leg)
Seated Bounding - 4x6

Session 2: Energy Mix
Squat Jumps - 3x6 BW
Hang Cleans - 3x6 50kg
Back Squat - 3x3 160kg
Bench Press - 3x3 150kg
Pull Ups - 3x6 BW
One Arm Rows - 3x6 40kg
Dumbell Pullovers - 4x8 40kg
Dumbell Flys - 4x8 18kg


Thursday
Session 1: Max Strength
Clean - (4x5 - 80kg / 4x3 - 95kg)
Back Squat - (4x5 - 170kg / 4x3 - 200kg)
Deadlift - (4x5 - 140kg / 4x3 - 160kg)
Pull-overs - (4x5 - 50kg / 4x3 - 70kg)
Step Jumps - BW 8x10
Rotator Cuff Curcuit

Session 2: Energy Mix
Squat Jumps - 3x6 BW
Hang Cleans - 3x6 50kg
Back Squat - 3x3 160kg
Bench Press - 3x3 150kg
Pull Ups - 3x6 BW
One Arm Rows - 3x6 40kg
Dumbell Pullovers - 4x8 40kg
Dumbell Flys - 4x8 18kg


Friday
Session 1: Cardio/RFD
Sprint 30/30
Speed Clean - 3x3 (50kg)
Speed Jerk - 3x3 (50kg)

Session 2: Max Strength
Clean - (4x5 - 80kg / 4x3 - 95kg)
Back Squat - (4x5 - 170kg / 4x3 - 200kg)
Deadlift - (4x5 - 140kg / 4x3 - 160kg)
Pull-overs - (4x5 - 50kg / 4x3 - 70kg)
Step Jumps - BW 8x10
Rotator Cuff Curcuit

Session 3: Conditioning
Medicine Ball workout #1


Saturday
Day off


Sunday
10x20m Sprints
Run-up workout - with weighted drag bag
Medicine Ball workout #2
Throwing ball workout
Javelin workout



Medicine Ball Circuit #1 (96 reps)
Overhead (forward) 3x10 w/2kg
Overhead (forward) 2x10 w/3kg
Overhead (forward) 2x8 w/4kg
Double arm stand throw 3x10 w/3kg
Overhead (backward) w/7.26kg (x7)

Medicine Ball Circuit #2 (72 reps)
Three-step w/1.6kg 2x10
Three-step w/1kg 2x10
One-arm throw from shot ring w/2kg (3x6)
One-arm throw from shot ring w/3kg (x7)

Rotator Cuff Circuit
Lateral Arm Raises 3x8
Bent-over Dumbbell Flys 3x8
Dumbell Rows
Lat Pull-downs 3x8
Internal Rotator Curls 3x8
Shrugs 3x6
Lying Flys 3x10
Behind the neck press 3x8