Javelin Throwers Off Season Oct. - Dec.

1st
(SB) = Straight Bar
(DB) = Dumbbells
Everyday: Dynamic Warm Up
Stretch for 10 - 15 Minutes
Lift
Quick Feet Drills
Stretch for 5 - 10 minutes
Day 1
Date: __________
Lifts
Set/Reps
Bench Press (SB)
3 X 12
Incline Bench Bar Pulls
3 X 12
Back Squats
3 X 15
Triceps (your choice)
3 X 12
Upright Rows
3 X 12
Lunges (SB-DB)
2 X 20
Calve Raises (SB)
3 X 30
ABS
X 500
Dot Drills
X5
Ladder Drills
X 10

(V) = Deadlift bar

(H) = Hex bar

set 1

Set/Reps
3 X 10
3X8
3 X 10
2 X 15
2 X 15
3 X 12
2 X 20
3 X 15
X 500
X5
X 10

Day 3

Date: __________

set 1

set 2

set 2

set 3

set 3

Game Day & Pre game Lifting or third Lifting Day

Can do Medicine Ball Workout instead of lifts
Set/Reps
3 X 12
3 X 12
3 X 12
5mins
3 X 30

50 - 75% of Max
Lift to Failure

Flexibility is just as important as lifting

Day 2
Date: __________
Lifts
Power Clean (SB DB)
Snatch
Dead Lift (SB-H)
Seated Rows
Lat Pull Downs
Bicep Curls (SB - DB)
Step Ups (DB)
Back Extensions
ABS
Dot Drills
Ladder Drills

Lifts
Overhead Squats (SB)
Dumbbell Bench
Box Squat- Explosive (SB)
Forearm/Grip Exercises
ABS
Complete any missed lifts

Name: ______________________________

set 1

Day 4

Date: __________

Lifts
Bench Press (SB)
Incline Bench Bar Pulls
Back Squats
Triceps (your choice)
Upright Rows
Lunges (SB-DB)
Calve Raises (SB)
ABS
Dot Drills
Ladder Drills

Set/Reps
3 X 12
3 X 12
3 X 15
3 X 12
3 X 12
2 X 20
3 X 30
X 500
X5
X 10

Day 5

Date: __________

Lifts
Power Clean (SB DB)
Snatch
Dead Lift (SB-H)
Seated Rows
Lat Pull Downs
Bicep Curls (SB - DB)
Step Ups (DB)
Back Extensions
ABS
Dot Drills
Ladder Drills

Set/Reps
3 X 10
3X8
3 X 10
2 X 15
2 X 15
3 X 12
2 X 20
3 X 15
X 500
X5
X 10

Day 6

Date: __________

set 1

set 1

set 2

set 3

set 2

set 3

set 2

set 3

Game Day & Pre game Lifting or third Lifting Day

Can do Medicine Ball Workout instead of lifts
set 2

set 3

Lifts
Set/Reps
Overhead Squats (SB)
3 X 12
Dumbbell Bench
3 X 12
Box Squat- Explosive (SB) 3 X 12
Forearm/Grip Exercises
5mins
ABS
3 X 30
Complete any missed lifts

set 1