SAMPLE WORKOUT FOR JAVELIN (Level MSSG)

DAY 1
Warm-Up
Mobility
Speed
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Sprint standin x &0m x & reps.
Sprint standin x 80m x & reps.
Sprint standin x '0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
Warm-Up
Mobility
Strent#
+e"#ni,-e
Speed
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
.lyometri"s wor/ 0
1ross steps wit# implement x )0m x
& reps.
Speed bo-nd x )0m x & reps.
2i# /nee wit# implement x 30m x &
reps.
Sprint standin x &0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
DAY 3
Warm-Up
Mobility
+e"#ni,-e
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
4-n--p per(e"tion x 30 reps.
1ross steps r-n wit# implement x 30
reps.
4-n5 "ross steps and t#row 6wit#
tennis7#o"/ey ball8 x 10 reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
Warm-Up
Mobility
Strent#
+e"#ni,-e
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Med-9all wor/ 0
) steps o:er#ead t#row 6wit#
re"o:ery8 x 10 reps. x 3 sets.
1ross steps r-n x )0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
DAY )
Warm-Up
Mobility
Strent#
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Wei#t %xer"ises 0 10 reps. x 3 sets
9en"# .ress5 S#o-lder .ress5 .ower
1lean5 Snat"#5 2al( S,-at5 ;e 1-rls5
;e .ress5 1r-n"# 630 reps.8
1& mins. Join ! Stret"#in
Warm-Up
Mobility
+e"#ni,-e
Speed
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
& steps o:er#ead t#row wit# #ea:y
implement x 10 reps.
& steps o:er#ead t#row wit# li#t
implement x 10 reps.
Sprint standin x &0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
DAY *
Warm-Up
Mobility
Speed
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Sprint standin x &0m x & reps.
Sprint standin x 80m x & reps.
Sprint standin x '0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
Warm-Up
Mobility
Strent#
+e"#ni,-e
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
.lyometri"s wor/ 0
1ross steps wit# implement x )0m x
& reps.
Speed bo-nd x )0m x & reps.
2i# /nee wit# implement x 30m x &
reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
1
DAY &
Warm-Up
Mobility
Strent#
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Wei#t %xer"ises 0 10 reps. x 3 sets
9en"# .ress5 S#o-lder .ress5 .ower
1lean5 Snat"#5 2al( S,-at5 ;e 1-rls5
;e .ress5 1r-n"# 630 reps.8
1& mins. Join ! Stret"#in
Warm-Up
Mobility
+e"#ni,-e
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
4-n--p per(e"tion x 10 reps.
F-ll t#row 6,-ality t#row8 x ' reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
DAY '
Warm-Up
Mobility
Speed
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Sprint standin x &0m x & reps.
Sprint standin x 80m x & reps.
Sprint standin x '0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
Warm-Up
Mobility
Strent#
+e"#ni,-e
Speed
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
.lyometri"s wor/ 0
1ross steps wit# implement x )0m x
& reps.
Speed bo-nd x )0m x & reps.
2i# /nee wit# implement x 30m x &
reps.
Sprint standin x &0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
DAY <
Warm-Up
Mobility
+e"#ni,-e
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
4-n--p per(e"tion x 30 reps.
1ross steps r-n wit# implement x 30
reps.
4-n5 "ross steps and t#row 6wit#
tennis7#o"/ey ball8 x 10 reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
Warm-Up
Mobility
Strent#
+e"#ni,-e
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Med-9all wor/ 0
) steps o:er#ead t#row 6wit#
re"o:ery8 x 10 reps. x 3 sets.
1ross steps r-n x )0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
DAY 8
Warm-Up
Mobility
Strent#
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Wei#t %xer"ises 0 10 reps. x 3 sets
9en"# .ress5 S#o-lder .ress5 .ower
1lean5 Snat"#5 2al( S,-at5 ;e 1-rls5
;e .ress5 1r-n"# 630 reps.8
1& mins. Join ! Stret"#in
Warm-Up
Mobility
+e"#ni,-e
Speed
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
& steps o:er#ead t#row wit# #ea:y
implement x 10 reps.
& steps o:er#ead t#row wit# li#t
implement x 10 reps.
Sprint standin x &0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
DAY =
Warm-Up
Mobility
Speed
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Sprint standin x &0m x & reps.
Sprint standin x 80m x & reps.
Sprint standin x '0m x & reps.
Warm-Up
Mobility
Strent#
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
.lyometri"s wor/ 0
1ross steps wit# implement x )0m x
& reps.
2
Flexibility
Warm-Down
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in +e"#ni,-e
Flexibility
Warm-Down
Speed bo-nd x )0m x & reps.
2i# /nee wit# implement x 30m x &
reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
DAY 10
Warm-Up
Mobility
Strent#
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Wei#t %xer"ises 0 10 reps. x 3 sets
9en"# .ress5 S#o-lder .ress5 .ower
1lean5 Snat"#5 2al( S,-at5 ;e 1-rls5
;e .ress5 1r-n"# 630 reps.8
1& mins. Join ! Stret"#in
Warm-Up
Mobility
+e"#ni,-e
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
4-n--p per(e"tion x 10 reps.
F-ll t#row 6,-ality t#row8 x ' reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
DAY 11
Warm-Up
Mobility
Strent#
+e"#ni,-e
Speed
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
< steps o:er#ead t#row wit# #ea:y
implement x 10 reps.
< steps o:er#ead t#row wit#
"ompetition x 10 reps.
Sprint standin x &0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
Warm-Up
Mobility
Strent#
+e"#ni,-e
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Med-9all wor/ 0
) steps o:er#ead t#row 6wit#
re"o:ery8 x 10 - 1& reps.
1ross steps r-n x )0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
DAY 13
Warm-Up
Mobility
+e"#ni,-e
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
4-n--p per(e"tion > F-ll t#row
6distan"e meas-red8 x ' reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
Warm-Up
Mobility
Strent#
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Wei#t %xer"ises 0 10 reps. x 3 sets
9en"# .ress5 S#o-lder .ress5
.ower 1lean5 Snat"#5 2al( S,-at5
;e 1-rls5 ;e .ress5 1r-n"# 630
reps.8
1& mins. Join ! Stret"#in
DAY 1)
Warm-Up
Mobility
Strent#
+e"#ni,-e
Speed
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
.lyometri"s wor/ 0
1ross steps wit# implement x )0m x
& reps.
Speed bo-nd x )0m x & reps.
2i# /nee wit# implement x 30m x &
reps.
Sprint standin x &0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
Warm-Up
Mobility
Speed
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Sprint standin x &0m x & reps.
Sprint standin x 80m x & reps.
Sprint standin x '0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
3
DAY 1*
Warm-Up
Mobility
Strent#
+e"#ni,-e
Speed
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
< steps o:er#ead t#row wit# #ea:y
implement x 10 reps.
< steps o:er#ead t#row wit#
"ompetition x 10 reps.
Sprint standin x &0m x & reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
Warm-Up
Mobility
Strent#
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
Wei#t %xer"ises 0 10 reps. x 3 sets
9en"# .ress5 S#o-lder .ress5
.ower 1lean5 Snat"#5 2al( S,-at5
;e 1-rls5 ;e .ress5 1r-n"# 630
reps.8
1& mins. Join ! Stret"#in
DAY 1&
Warm-Up
Mobility
Speed
+e"#ni,-e
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
< steps o:er#ead t#row wit# li#t
implement x 10 reps.
< steps o:er#ead t#row wit#
"ompetition x 10 reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
Warm-Up
Mobility
+e"#ni,-e
Flexibility
Warm-Down
8-10 mins. Join ! Stret"#in
$eneral %xer"ises ! Drills
4-n--p per(e"tion x 10 reps.
F-ll t#row 6,-ality t#row8 x ' reps.
Spe"i(i" %xer"ises
)-* mins. Join ! Stret"#in
4