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Download The Jacked Javelin App! Apple: https://apps.apple.com/us/app/jacked-... Android: https://play.google.com/store/apps/de... Download our free Javelin course!: https://www.jackedjavelin.com/free-ja... Purchase one of our Training Programs!: https://www.jackedjavelin.com/trainin... Jacked Javelin Plyo Balls: https://www.jackedjavelin.com/plyo-balls Subscribe to My Podcast! @TheGapPod IG: jacked.javelin Chapters: 0:00 Intro 1:06 Monday Throwing Day + Upper Body Lift 3:05 Tuesday Sprints, Plyometrics, Approach Work + Lower Body Lift 3:43 Jacked Javelin Program Overview 4:25 Wednesday Ball Throws + Arm Care 5:40 Arm Care + Recovery Methods 7:07 Thursday Upper Body Explosive Lift 8:22 Friday Approach Work, Sprints & Jumps, CNS Primer in the form of Olympic Lifts 11:00 Jacked Javelin Program Overview This complete weekly javelin throw training program is designed to help athletes throw farther, move faster, and stay healthy throughout the season. Whether you’re a beginner learning proper technique or an advanced thrower chasing new PRs, this schedule blends throwing practice, sprint work, explosive jumps, strength training, and recovery in a balanced way to maximize performance. Monday focuses on technical javelin throwing paired with upper body lifting to build power, stability, and control. Tuesday shifts to sprints, plyometric jumps, approach drills, and lower body lifting to develop runway speed, block leg strength, and explosive takeoff. Wednesday is dedicated to medicine ball throws, weighted ball drills, and arm care exercises to increase rotational speed and protect the shoulder and elbow. Thursday returns to upper body strength work to enhance force transfer from the block side to the throwing side. Friday combines sprint training, plyometrics, Olympic lifts, and approach work to fine-tune power, timing, and rhythm before competition. Saturday is meet day—executing full throws under pressure and applying all the week’s training in competition. Sunday is a recovery day with mobility, soft tissue work, and mental review to prepare for the next week. This javelin training plan builds every key component—speed, strength, technique, and recovery—so you can improve your runway acceleration, block timing, whip speed, and throwing distance. Perfect for high school, college, and professional javelin throwers who want a proven structure to develop their throwing potential.