Javelin Training to Build an Athletic Butt

Updated on October 30, 2016
Kevin McClernon profile image

A fitness enthusiast & retired U.S. Marine, Kevin enjoys teaching others about body composition, military fitness & sports conditioning.

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The Javelin Throw

The javelin throw is an Olympic Track and Field event dating back to the ancient Olympics. The event is conducted by throwing an eight-foot long spear as far as possible after running for a short distance. Additionally, the javelin throw is one of seven events of the heptathlon.

Javelin throwers come in all shapes and sizes. Along with the discus and shot put, the javelin is a throwing event. Javelin throwers tend to be significantly leaner than their throwing counterparts.

This article will not involve the technical aspects of javelin throwing. Rather, information concerning the general strength and conditioning drills and strategies used by javelin throwers will be presented. This training involves core conditioning, plyometrics, running, stretching and weight training. Due to the nature of the event, core and glutes development is essential.

So it's time to build your own athletic physique with a javelin thrower's training plan. No spear slinging is involved!

Physical Skills Development

Developing a general fitness base is important for both health and performance. The health-related fitness components include body composition, cardiovascular endurance, flexibility, muscular endurance and muscular strength and should be emphasized in the early phases of training.

Many factors have been considered important for sports conditioning and performance. Each sport or activity places specific emphasis on skills development depending on the physical characteristics of success performance. The critical components of fitness for javelin throwers include:

  • Agility - the ability to quickly change directions;
  • Coordination - the ability to combine simple movements into an efficient complex movement;
  • Flexibility - the ability to move joints through a full range of motion;
  • Muscular Strength - the ability to produce force;
  • Power - the ability to quickly produce maximal force.

Javelin throwers ability to stay physically fit and perform explosive throws is based on their sport-specific skills and physical conditioning. Your athletic skills including agility, strength and power will be enhanced using the training activities conducted by these athletes.

Core Strength and Stability

Training the body's midsection is much more than working to get a six-pack stomach. Core training for javelin throwers is critical for good performance. The core section connects the body's upper and lower limbs and acts as the body's power regulator. In throwing events such as the javelin, the efficient transfer of force determines the acceleration in which the javelin is thrown and subsequently the distance it is thrown.

Three separate core training cards will be used during this program to address core strength, core stability and core rotation.

Core Card
Emphasis
Exercises
I
Core Strength
Abdominal Crunch, Dorsal Raise
II
Core Stability
Front Plank, Left Plank, Right Plank, Bridge
III
Core Rotation
Broomstick Twist, Seated Twist
Each core card is done as a compound set with no rest between exercises.

.

Push-up with a hand clap.
Push-up with a hand clap. | Source

Plyometrics

One method athletes use to develop power are plyometrics. Plyometrics are bodyweight drills whose objective is to instill explosiveness. Two exercises; box jumps and push-up with a hand clap, are used in the program. These exercises depend on quality of movement as speed-strength, not endurance, is essential to the javelin thrower's success. Therefore, one or two repetitions will be used with the box jump and no more than four repetitions will be used with the hand clap push-ups. In addition to developing power, box jumps are a great exercise for getting a round and tight butt.

Plyometrics will not be used as a stand-alone workout during this program. They will be included as part of cross-training sessions coupled with agility and core stability drills and exercises. These workouts are key in improving athletic skills while developing a sporty physique.

If you are new to plyometrics, take it slowly. The idea is to develop power, not to get injured. Start the box jumps with a low height, such as six inches (6") or a single stair. Start the hand clap push-ups from your knees rather than the regular push-up position. As you become accustomed to these drills, gradually increase the intensity.

Speed, Agility and Quickness

It is important for javelin throwers to be able to move effectively in order to launch their spear forcefully. These athletes use a thirty-to-forty meter run-up in order to gain momentum to help maximize the distance of their throws. Maximum speed is not the objective, their run-up use a controlled stride, skipping and cross-stepping known as carioca. In addition to developing more agility, these drills activate the glutes and will enhance both booty form and function.

The controlled stride is running which is faster than a jog but slower than a wind sprint, say fifty to sixty percent of maximum speed. Carioca is a cross-stepping movement with the feet alternating in front and behind each other. Somewhat difficult, carioca will likely take some time to master.

Multi-step drills combine striding, skipping, left carioca and right right carioca in a single drill each moving ten meters, respectively.

Weight Training

The development of power is essential for the success of javelin throwers. These athletes, like most athletes, use a methodical weight training program to best develop strength and power. A five phase training progression typically is designed as follows:

  • Phase I: Muscular Endurance. Used to prepared the body for more strenuous training to follow. Total body exercise sessions are conducted using light weight and a high number of repetitions.
  • Phase II: General Strength. This training provides the foundation for the exertion of maximal force. All muscle groups are trained. During this phase, the weight is increased while the number of repetitions are decreased.
  • Phase III: Maximum Strength. Power is the combination of speed and strength. The goal of this phase of training is maximize the strength component of power. Compound exercises; the squat, bench press, seated row and military press, are utilized using heavy loads and a low number of repetitions.
  • Phase IV: Speed Strength: This is a transition phase adding speed with strength moving the training towards the development of explosive power. During this phase the same exercises and repetitions are used as in Phase III. The difference is that the weight is slightly decreased while repetition speed is increased.
  • Phase V: Power. The cumulative phase of the strength and power program. Explosive lifts; the clean and jerk, and the thruster, are used using moderate weight executed in an explosive manner.

PHASE
GOAL
EXERCISES
REPETITIONS
I
Muscular Endurance
Bench Press, Biceps Curl, Heel Raise, Leg Curl, Military Press, Seated Row, Squat, Triceps Extension
20-30
II
General Strength
Bench Press, Biceps Curl, Heel Raise, Leg Curl, Military Press, Seated Row, Squat, Triceps Extension
8-15
III
Maximum Strength
Bench Press, Military Press, Seated Row, Squat
1-5
IV
Speed Strength
Bench Press, Military Press, Seated Row, Squat
1-5
V
Explosive Power
Clean and Jerk, Thruster
1-3
Source

Phase I Training Schedule

WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
Weight Training 1 x 30
Box Jumps 3 x 1
Weight Training 1 x 30
Jog x 1.0 mi
Hand Clap Push-ups 3 x 2
Weight Training 1 x 30
 
Core Card I 3 x 10
Core Card II 3 x 10 seconds
Core Card III 3 x 10
 
Core Card I 3 x 10
Core Card II 3 x 10
 
Jog x .5 mi
Strides 4 x 10m
 
 
Skipping 4 x 10m
Carioca 2 x 10m each
 
 
 
 
 
 
 
2
Weight Training 1 x 20
Box Jumps 1 x 2
Weight Training 1 x 20
Jog x 1.0 mi
Hand Clap Push-ups 2 x 3
Weight Training 1 x 20
 
Core Card III 3 x 10
Core Card I 3 x 10
Core Card II 3 x 10 seconds
 
Core Card III 3 x 10
Core Card I 3 x 10
 
Jog x .5 mi
Strides 2 x 20m
 
 
Skipping 2 x 20m
Carioca 1 x 20m each
 
 
 
 
 
 
 
3
Weight Training 2 x 30
Box Jumps 4 x 1
Weight Training 2 x 30
Jog x 1.5 mi
Hand Clap Push-ups 1 x 4
Weight Training 2 x 30
 
Core Card II 1 x 15 sec
Core Card III 1 x 15
Core Card I 1 x 15
 
Core Card II 3 x 10 sec
Core Card III 3 x 10
 
Jog x .75mi
Strides 5 x 10m
 
 
Skipping 5 x 10m
Carioca 3 x 10m each
 
 
 
 
 
 
 
4
Weight Training 2 x 20
Box Jumps 2 x 2
Weight Training 2 x 20
Jog x 1.5 mi
Hand Clap Push-ups 3 x 2
Weight Training 2 x 20
 
Core Card I 1 x 20
Core Card II 1 x 20 seconds
Core Card III 1 x 20
 
Core Card I 3 x 10
Core Card II 3 x 10 seconds
 
Jog x .75 mi
Strides 2 x 25m
 
 
Skipping 2 x 25m
Carioca 1 x 25m each
Source

Phase II Training Schedule

WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
Weight Training 3 x 15
Core Card II 3 x 15 seconds
Jog x 2.0 mi
Box Jumps 3 x 1
Weight Training 3 x 15
Jog x 2.0 mi
 
Core Card I 3 x 15
Strides 3 x 20m
Core Card III 3 x 15
Hand Clap Push-ups 3 x 2
Core Cards I, II, III 1 x 15 each
 
 
 
 
 
Skipping 3 x 20m
 
 
 
 
 
 
 
 
 
2
Weight Training 3 x 15
Core Card III 4 x 10
Core Card I 4 x 10
Box Jumps 2 x 2
Weight Training 3 x 12
Jog x 2.0 mi
 
Core Card II 4 x 10 seconds
Carioca 2 x 20m each
Jog x 2.0 mi
Hand Clap Push-ups 2 x 3
Core Cards I, II, III 2 x 10 each
 
 
 
 
 
Striding 6 x 10m
 
 
 
 
 
 
 
 
 
3
Weight Training 3 x 12
Core Card I 1 x 20
Core Card II 1 x 20 sec
Box Jumps 4 x 1
Weight Training 3 x 8
Jog x 2.0 mi
 
Core Card III 1 x 20
Skipping 6 x 10m
Jog x 2.0 mi
Hand Clap Push-ups 2 x 4
Core Cards I, II, III 1 x 15 each
 
 
 
 
 
Carioca 3 x 10m each
 
 
 
 
 
 
 
 
 
4
Core Card I 2 x 20
Strides 2 x 30m
Jog x 2.0 mi
Box Jumps 3 x 2
Weight Training 3 x 8
 
 
Weight Training 3 x 8
Core Card II 2 x 20 seconds
Core Card III 2 x 20
Hand Clap Push-ups 4 x 3
Core Cards I, II, III 1 x 20 each
 
 
 
 
 
Skipping 2 x 30m
 
 
Source

Phase III Training Schedule

WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
Weight Training 3 x 5
Box Jumps 5 x 1
Jog x 2.0 mi
Weight Training 3 x 5
Core Cards I, II, III 1 x 15 each
Core Card I 3 x 10
 
Core Card I 3 x 15
Core Card II 3 x 15 seconds
 
Core Card III 3 x 15
Skipping 3 x 20m
Hand Clap Push-ups 3 x 4
 
 
Striding 3 x 20m
 
 
Carioca 1 x 20m each
Strides 2 x 30m
 
 
 
 
 
 
 
2
Weight Training 3 x 3
Box Jumps 3 x 2
Jog x 2.0 mi
Weight Training 3 x 3
Core Cards I, II, III 2 x 10 each
Core Card II 3 x 10 seconds
 
Core Card II 2 x 20 seconds
Core Card III 2 x 20
 
Core Card I 2 x 20
Skipping 6 x 10m
Hand Clap Push-up 4 x 3
 
 
Strides 4 x 20m
 
 
Carioca 3 x 10m each
Stride 1 x 40m
 
 
 
 
 
 
 
3
Weight Training 3 x 2
Box Jumps 6 x 1
Jog x 2.0 mi
Weight Training 3 x 2
Core Cards I, II, III 1 x 20 each
Core Card III 3 x 10
 
Core Card III 1 x 30
Core Card I 1 x 30
 
Core Card II 1 x 30 seconds
Skipping 6 x 15m
Hand Clap Push-up 5 x 2
 
 
Strides 6 x 15m
 
 
Carioca 3 x 15m each
Stride 3 x 30m
 
 
 
 
 
 
 
4
Weight Training 3 x 1
Box Jumps 4 x 2
Jog x 2.0 mi
Weight Training 3 x 1
Core Cards I, II, III 1 x 20 each
Core Card I 3 x 10
 
Card Card I 3 x 20
Core Card II 3 x 20 seconds
 
Core Card III 3 x 20
Skipping 3 x 20m
Hand Clap Push-up 4 x 4
 
 
Strides 2 x 40m
 
 
Carioca 1 x 20m each
Stride 4 x 20m

Phase IV Training Schedule

WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
Weight Training 3 x 5
Core Card II 3 x 20 seconds
Box Jump 6 x 1
Jog x 2.0 mi
Weight Training 3 x 3
Hand Clap Push-ups 4 x 2
 
Core Card I 3 x 20
Multi-step Drill 3 x 40m
Core Card III 3 x 20
 
Core Cards I, II, III 1 x 20 each
Core Card I 3 x 10
 
 
 
Strides 3 x 40m
 
 
Multi-step Drill 3 x 40m
 
 
 
 
 
 
 
2
Weight Training 3 x 1
Core Card III 1 x 30
Box Jump 3 x 2
Jog x 2.0 mi
Weight Training 3 x 5
Hand Clap Push-ups 5 x 2
 
Core Card II 1 x 30 seconds
Skipping 4 x 20m
Core Card I 1 x 30
 
Core Cards I, II, III 1 x 20 each
Core Card II 3 x 10 seconds
 
 
 
Mult-step Drill 3 x 40m
 
 
Carioca 2 x 20m each
 
 
 
 
 
 
 
3
Weight Training 3 x 3
Core Card I 3 x 20
Box Jump 4 x 2
Jog x 2.0 mi
Weight Training 3 x 3
Hand Clap Push-ups 4 x 3
 
Core Card III 3 x 20
Multi-step Drill 3 x 40m
Core Card II 3 x 20 seconds
 
Core Cards I, II, III 1 x 20 each
Core Card III 3 x 10
 
 
 
Strides 3 x 40m
 
 
Multi-step Drill 3 x 40m
 
 
 
 
 
 
 
4
Weight Training 3 x 1
Core Card II 1 x 40 seconds
Box Jump 6 x 1
Jog x 2.0 mi
Weight Training 3 x 1
Hand Clap Push-ups 4 x 4
 
Core Card I 1 x 40
Skipping 3 x 20m
Core Card III 1 x 40
 
Core Cards I, II, III 1 x 20 each
Core Card I 3 x 10
 
 
 
Multi-step Drill 3 x 40m
 
 
Strides 3 x 40m
 
 
 
 
 
 
 
Box jump.
Box jump. | Source

Phase V Training Schedule

WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
Weight Training 3 x 5
Box Jumps 6 x 1
Weight Training 3 x 1 (Light)
Hand Clap Push-ups 4 x 3
Weight Training 3 x 5
Jog x 2.0 mi
 
Core Card I 3 x 20
Core Card II 3 x 20 seconds
Core Card III 3 x 20
Core Cards I, II, III 1 x 20 each
Core Card I 3 x 10
 
 
 
Multi-step Drill 4 x 40m
 
Strides 4 x 40m
 
 
 
 
 
 
 
 
 
2
Weight Training 3 x 3
Box Jumps 3 x 2
Weight Training 3 x 1 (Light)
Hand Clap Push-ups 4 x 4
Weight Training 3 x 3
Jog x 2.0 mi
 
Core card II 1 x 40
Core Card III 1 x 40
Core Card I 1 x 40
Core Cards I, II, III 1 x 20 each
Core Card II 3 x 10 seconds
 
 
 
Multi-step Drill 5 x 40m
 
Strides 5 x 40m
 
 
 
 
 
 
 
 
 
3
Weight Training 3 x 2
Box Jumps 3 x 2
Weight Training 3 x 1 (Light)
Hand Clap Push-up 4 x 4
Weight Training 3 x 2
Jog x 2.0 mi
 
Core Card III 3 x 20
Core Card I 3 x 20
Core Card II 3 x 20 seconds
Core Cards I, II, III 1 x 15 each
Core Card III 3 x 10
 
 
 
Multi-step Drill 4 x 40m
 
Strides 4 x 40m
 
 
 
 
 
 
 
 
 
4
Weight Training 3 x 1
Box Jumps 3 x 1
Weight Training 1 x 5 (Light)
Hand Clap Push-ups 3 x 1
Weight Training 3 x 1
Jog x 2.0 mi
 
Core Card I 1 x 50
Core Card II 1 x 50 seconds
Core Card III 1 x 50
Core Cards I, II, III 1 x 10 each
Core Card I 3 x 10
 
 
 
Multi-step Drill 3 x 40m
 
Strides 3 x 40m
 
 
Source

Go Build It

Although not a popular activity, javelin throwers are nevertheless phenomenal athletes. Coupling agility, explosiveness and strength; these powerful athletes are capable of launching their spear over seventy meters (two hundred thirty feet).

This series focuses on building an athletic butt with glutes-developing activities. The javelin routine will not on work your booty, but with a significant amount of core exercises and weight lifting, this strength and conditioning routine is a total physique changer. Follow the routine and reap its benefits; become stronger and more agile while reducing excess body fat and building a gossip-worthy derriere.

Keep checking back as I will continue to produce athletic butt routines using the training strategies of various athletes and sports. In the meantime, check my profile page where you can find an array of articles covering body composition, general and military fitness as well as sports conditioning.

Until next time, stay healthy and get fit!

© 2016 Kevin P McClernon

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