Training Program For Javelin Throwers

Dan Labbadia
Apr 16
2 min read

Nevan Burke, Dan Labbadia, & Jordan Davis

Offseason training programs are essential to level up your physical capabilities to enhance your javelin throw. To be an elite level javelin athlete you need to possess the following: Strength, Stability, Mobility, Explosiveness, Running ability, Jumping ability, & Throwing ability.

This may seem over whelming and you may not know where to start. Heres the thing, I did the work, so you wont have to.

Offseason months 1-3

Goals: Build muscle, Target weak areas

Strength Development: High-rep, low-intensity weightlifting to increase muscle mass and overall strength.

• Mobility & Stability: Static stretching, joint mobility exercises, and foundational movement drills to prevent stiffness.

• Elasticity & Tendon Health: Incorporating pogo jumps and light plyometrics to maintain springiness without excessive fatigue.

• General Conditioning: Low-effort running and aerobic work to build a base level of endurance and build the feet and ankle stiffness.

This phase lays the groundwork for more dynamic and high-intensity work in the later offseason months.

Weight room focus: Bench, Squat, & Deadlift in the 5-8 rep range

Offseason Months 4-6

Goals: Increase Strength, Introduce Power & Speed movements

Lifting Adjustments:

• Medium volume, higher intensity

• Introduction of Olympic lifts (cleans, snatches)

• Drop catches and other rapid eccentric loading movements

Plyometrics & Elasticity:

• More demanding plyometrics (depth jumps, bounding, hurdle hops)

• Continued use of pogos, but with increased intensity

Speed & Running:

• Medium-distance sprints (50m-100m)

• More explosive acceleration work

Mobility & Stability:

• Progressive static stretching, working more in the unilateral position and using strength through length movements

• Continued focus on joint integrity and elasticity

This phase transitions the foundation built in Months 1-3 into more explosive, sport-specific strength and speed, preparing the body for peak performance in later training cycles.

Here we spend a lot of time in the unilateral position, with movements such as reverse lunges and Bulgarian split squats, which are very similar to the position you will be throwing in.

Offseason months 7-9

Goals: Maintain strength, improve power, increase mobility, power sprints, more complicated plyometrics

Training Focus:

• Lifting Adjustments:

• Strength maintenance with lower volume, higher intensity

• Throwing Technique becomes the priority

• Still pushing hard in the weight room, but avoiding excessive soreness that could impact throwing

Plyometrics & Explosiveness:

• More advanced, sport-specific plyometrics

• Unilateral-focused movements to mimic the javelin throwing action

• Heavy emphasis on stretch-shortening cycle development

Mobility & Recovery:

• Increase static mobility work for improved recovery

• Helps optimize positions down the runway

Sprinting:

• Shift from medium-distance running to power-focused sprints

• Higher intensity, explosive sprint work

• Still incorporating a mix of relaxed sprinting for balance

Throwing Progression:

• Follows the same pattern as lifting:

• Early offseason = Higher volume, lower intensity

• Later offseason = Lower volume, higher intensity

This phase ensures peak performance readiness, focusing on power, technique, and efficient movement, setting up a strong transition into competition season.

To check out a video where I go over this in a bit more detail, check it out below