Javelin Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

This Javelin Training Program is a straightforward plan to increase your strength and power. A competitive javelin thrower must harness power from every muscle in their body. For this reason, these javelin throwing workouts focus on total-body training every working day. If you are looking for a ... more

This Javelin Training Program is a straightforward plan to increase your strength and power. A competitive javelin thrower must harness power from every muscle in their body. For this reason, these javelin throwing workouts focus on total-body training every working day. If you are looking for a serious javelin workout that will take you to the top of your sport, read on.

The Javelin Workout Program

Three days a week and three different workouts are what you will commit to for the weight lifting javelin workout program. You will notice intense dedication to effective compound movements in each session. As a thrower, the muscles work synergistically to provide maximum power. Therefore, it makes perfect sense to train them together as much as possible.

True javelin fitness revolves around different ideals. The three workouts included in the javelin weight lifting regimen are: the Full Body Workout, the Power Workout, and the Explosiveness Workout. Each workout will help you realize maximum potential in each area.

Variations within the Javelin Exercises

Not only will each workout be different, but the goals for each workout will be varied as well. For instance, you will move between heavy sets with low reps to higher repetition moves with lighter weights. You should spend a good deal of time determining appropriate resistance for each exercise before starting the workouts. This will avoid long delays during workouts and keep every session maximally effective.

Javelin Throw Exercises Are Not Enough

Strength and skill are just two factors involved in becoming proficient in this sport. Outside of the javelin thrower workout and practice, you need to focus on taking care of the body. Muscles, nerves, and connective tissue are all taking a beating during hard training. Neglecting care outside the gym can impede progress and lead to dangerous and lasting injury.

Feed Yourself

One of the ways you can ensure optimum performance is by feeding yourself with only the best nutrition and supplements available. High quality proteins and complex carbs are essential to the elite athlete. Hydrate with plenty of fluid on a regular basis, especially during and after workouts.

Take Time Away

Recovery time and sleep are also instrumental in achieving maximum rewards. Stretch every single day to make sure you remain as flexible as possible. Tight muscles are certainly not a javelin thrower’s friend. Perform these workouts on non-consecutive days and take time away from weights and practice altogether to allow maximum recovery. Remember, muscles grow when they are allowed to repair themselves from being destroyed in the gym!

Explosive power and strength are yours for the taking with the Javelin Workout Plan. Commit to the program and you will see great increases in strength and muscle that will carry over into competition. If you are serious about being the best, get started on this plan today!

Javelin Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Javelin Workout Plan

Javelin Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

This Javelin Training Program is a straightforward plan to increase your strength and power. A competitive javelin thrower must harness power from every muscle in their body. For this reason, these javelin throwing workouts focus on total-body training every working day. If you are looking for a ... more

This Javelin Training Program is a straightforward plan to increase your strength and power. A competitive javelin thrower must harness power from every muscle in their body. For this reason, these javelin throwing workouts focus on total-body training every working day. If you are looking for a serious javelin workout that will take you to the top of your sport, read on.

The Javelin Workout Program

Three days a week and three different workouts are what you will commit to for the weight lifting javelin workout program. You will notice intense dedication to effective compound movements in each session. As a thrower, the muscles work synergistically to provide maximum power. Therefore, it makes perfect sense to train them together as much as possible.

True javelin fitness revolves around different ideals. The three workouts included in the javelin weight lifting regimen are: the Full Body Workout, the Power Workout, and the Explosiveness Workout. Each workout will help you realize maximum potential in each area.

Variations within the Javelin Exercises

Not only will each workout be different, but the goals for each workout will be varied as well. For instance, you will move between heavy sets with low reps to higher repetition moves with lighter weights. You should spend a good deal of time determining appropriate resistance for each exercise before starting the workouts. This will avoid long delays during workouts and keep every session maximally effective.

Javelin Throw Exercises Are Not Enough

Strength and skill are just two factors involved in becoming proficient in this sport. Outside of the javelin thrower workout and practice, you need to focus on taking care of the body. Muscles, nerves, and connective tissue are all taking a beating during hard training. Neglecting care outside the gym can impede progress and lead to dangerous and lasting injury.

Feed Yourself

One of the ways you can ensure optimum performance is by feeding yourself with only the best nutrition and supplements available. High quality proteins and complex carbs are essential to the elite athlete. Hydrate with plenty of fluid on a regular basis, especially during and after workouts.

Take Time Away

Recovery time and sleep are also instrumental in achieving maximum rewards. Stretch every single day to make sure you remain as flexible as possible. Tight muscles are certainly not a javelin thrower’s friend. Perform these workouts on non-consecutive days and take time away from weights and practice altogether to allow maximum recovery. Remember, muscles grow when they are allowed to repair themselves from being destroyed in the gym!

Explosive power and strength are yours for the taking with the Javelin Workout Plan. Commit to the program and you will see great increases in strength and muscle that will carry over into competition. If you are serious about being the best, get started on this plan today!

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Cable Machine
  • Agility Ladder
  • Roman Chair
  • Weight Plates
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Obliques / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Outer Thighs / Beginner
3 sets, 5 reps, 00:30 rest
3 -- --:--:-- 5 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

As important as it is to lift, it is equally as important to maintain your flexibility. For this reason you need to be stretching everyday to maintain flexibility as you get bigger and stronger.

This javelin workout is designed to help you become stronger and build explosiveness. Along with practice, it is important to have a weight program that is going to give you the chance to succeed and that is what this program is designed to do. If you want to have maximum strength and muscle gains, it is important that you are eating the right way and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Quads primary Triceps primary Outer thighs primary Obliques primary Abs primary Calves primary Hamstrings primary Middle back primary Lats primary Forearms primary Glutes primary Biceps primary Shoulders primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Expert
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Obliques / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Glutes / Intermediate
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Quads / Beginner
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Outer Thighs / Beginner
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure you learn the correct form for some of these more complex, compound exercise like the power clean and power snatch. Explode with power when performing these exercises. Also, be sure to thoroughly warm up before starting any of these workouts.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Quads primary Triceps primary Outer thighs primary Obliques primary Abs primary Calves primary Hamstrings primary Middle back primary Lats primary Forearms primary Glutes primary Biceps primary Shoulders primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When you do the box squats make sure that you explode up off the box. This is a great exercises for building your fast twitch muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Quads primary Triceps primary Outer thighs primary Obliques primary Abs primary Calves primary Hamstrings primary Middle back primary Lats primary Forearms primary Glutes primary Biceps primary Shoulders primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Calves / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Obliques / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Outer Thighs / Beginner
3 sets, 5 reps, 00:30 rest
3 -- --:--:-- 5 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

As important as it is to lift, it is equally as important to maintain your flexibility. For this reason you need to be stretching everyday to maintain flexibility as you get bigger and stronger.

This javelin workout is designed to help you become stronger and build explosiveness. Along with practice, it is important to have a weight program that is going to give you the chance to succeed and that is what this program is designed to do. If you want to have maximum strength and muscle gains, it is important that you are eating the right way and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Quads primary Triceps primary Outer thighs primary Obliques primary Abs primary Calves primary Hamstrings primary Middle back primary Lats primary Forearms primary Glutes primary Biceps primary Shoulders primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Expert
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Obliques / Beginner
3 sets, 50 reps
3 -- --:--:-- 50 -- --:--
Default
Abs / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Glutes / Intermediate
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Quads / Beginner
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Outer Thighs / Beginner
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure you learn the correct form for some of these more complex, compound exercise like the power clean and power snatch. Explode with power when performing these exercises. Also, be sure to thoroughly warm up before starting any of these workouts.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Quads primary Triceps primary Outer thighs primary Obliques primary Abs primary Calves primary Hamstrings primary Middle back primary Lats primary Forearms primary Glutes primary Biceps primary Shoulders primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When you do the box squats make sure that you explode up off the box. This is a great exercises for building your fast twitch muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Quads primary Triceps primary Outer thighs primary Obliques primary Abs primary Calves primary Hamstrings primary Middle back primary Lats primary Forearms primary Glutes primary Biceps primary Shoulders primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 24 reps, 01:00 rest
3 -- --:--:-- 24 -- 01:00
Default
Calves / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 60 reps
3 -- --:--:-- 60 -- --:--
Default
Obliques / Beginner
3 sets, 60 reps
3 -- --:--:-- 60 -- --:--
Default
Abs / Beginner
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
Default
Quads / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Outer Thighs / Beginner
3 sets, 6 reps, 00:30 rest
3 -- --:--:-- 6 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

As important as it is to lift, it is equally as important to maintain your flexibility. For this reason you need to be stretching everyday to maintain flexibility as you get bigger and stronger.

This javelin workout is designed to help you become stronger and build explosiveness. Along with practice, it is important to have a weight program that is going to give you the chance to succeed and that is what this program is designed to do. If you want to have maximum strength and muscle gains, it is important that you are eating the right way and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Quads primary Triceps primary Outer thighs primary Obliques primary Abs primary Calves primary Hamstrings primary Middle back primary Lats primary Forearms primary Glutes primary Biceps primary Shoulders primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 24 reps, 01:00 rest
3 -- --:--:-- 24 -- 01:00
Default
Lower Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 60 reps
3 -- --:--:-- 60 -- --:--
Default
Obliques / Beginner
3 sets, 60 reps
3 -- --:--:-- 60 -- --:--
Default
Abs / Beginner
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
Default
Glutes / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Outer Thighs / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure you learn the correct form for some of these more complex, compound exercise like the power clean and power snatch. Explode with power when performing these exercises. Also, be sure to thoroughly warm up before starting any of these workouts.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Quads primary Triceps primary Outer thighs primary Obliques primary Abs primary Calves primary Hamstrings primary Middle back primary Lats primary Forearms primary Glutes primary Biceps primary Shoulders primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Forearms / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Forearms / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Forearms / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Forearms / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When you do the box squats make sure that you explode up off the box. This is a great exercises for building your fast twitch muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Quads primary Triceps primary Outer thighs primary Obliques primary Abs primary Calves primary Hamstrings primary Middle back primary Lats primary Forearms primary Glutes primary Biceps primary Shoulders primary Lower back primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 24 reps, 01:00 rest
3 -- --:--:-- 24 -- 01:00
Default
Calves / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 60 reps
3 -- --:--:-- 60 -- --:--
Default
Obliques / Beginner
3 sets, 60 reps
3 -- --:--:-- 60 -- --:--
Default
Abs / Beginner
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
Default
Quads / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Outer Thighs / Beginner
3 sets, 6 reps, 00:30 rest
3 -- --:--:-- 6 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

As important as it is to lift, it is equally as important to maintain your flexibility. For this reason you need to be stretching everyday to maintain flexibility as you get bigger and stronger.

This javelin workout is designed to help you become stronger and build explosiveness. Along with practice, it is important to have a weight program that is going to give you the chance to succeed and that is what this program is designed to do. If you want to have maximum strength and muscle gains, it is important that you are eating the right way and getting enough sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Quads primary Triceps primary Outer thighs primary Obliques primary Abs primary Calves primary Hamstrings primary Middle back primary Lats primary Forearms primary Glutes primary Biceps primary Shoulders primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 24 reps, 01:00 rest
3 -- --:--:-- 24 -- 01:00
Default
Lower Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 60 reps
3 -- --:--:-- 60 -- --:--
Default
Obliques / Beginner
3 sets, 60 reps
3 -- --:--:-- 60 -- --:--
Default
Abs / Beginner
3 sets, 60 reps, 01:00 rest
3 -- --:--:-- 60 -- 01:00
Default
Glutes / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Beginner
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Outer Thighs / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Be sure you learn the correct form for some of these more complex, compound exercise like the power clean and power snatch. Explode with power when performing these exercises. Also, be sure to thoroughly warm up before starting any of these workouts.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Quads primary Triceps primary Outer thighs primary Obliques primary Abs primary Calves primary Hamstrings primary Middle back primary Lats primary Forearms primary Glutes primary Biceps primary Shoulders primary Lower back primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Forearms / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Forearms / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Forearms / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Forearms / Very Easy
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

When you do the box squats make sure that you explode up off the box. This is a great exercises for building your fast twitch muscles.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Quads primary Triceps primary Outer thighs primary Obliques primary Abs primary Calves primary Hamstrings primary Middle back primary Lats primary Forearms primary Glutes primary Biceps primary Shoulders primary Lower back primary Muscles diagram

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Cable Machine
  • Agility Ladder
  • Roman Chair
  • Weight Plates
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74 people started this plan

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Javelin Workout Plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Cable Machine
  • Agility Ladder
  • Roman Chair
  • Weight Plates
Show All

74 people started this plan