6 WEEKS TRAINING SCHEDULE

BEFORE TRAINING :

Test
Multistage Fitness
Test
30 metre acceleration
Test
Illinois agility run Test
Standing Long Jump
Test
Over head medicine
ball throw

Illinois agility run Test

Fitness
Component
Aerobic

Current

Target

Speed

Level 12
Shuttle 2
4.3 seconds

Level 12
Shuttle 5
3.9 seconds

Agility
Leg power

20 seconds
2.4 metres

<16 seconds
2.8 metres

Arm power

16.1 metres

16 metres

TRAINING SCHEDULE :
Day

Preparation Phase

Pre-competition phase

Competition phase

Monday

Javelin Drills
Weight Training
Core Stability work
Hill runs

Full Javelin Throws

Javelin Drills
Complex Training
Core Stability work

Full Javelin Throws

Complex Training
Core Stability work

Tuesday

Plyometrics - Bounding
Medicine ball work
Core Stability work

Medicine ball work

Core Stability work
8 x 30m sprints

Medicine ball work

Core Stability work
8 x 20m sprints

Javelin Drills
Weight Training
Wednesday
Core Stability work
8 x 100m strides

Full Javelin Throws

Javelin Drills
Complex Training
Core Stability work

Full Javelin Throws

Complex Training
Core Stability work

Thursday

Rest

Medicine ball work

Core Stability work
8 x 50m sprints

Medicine ball work

Core Stability work
6 x 80m sprints

Friday

Plyometrics - Bounding
Medicine ball work
Core Stability work

Full Javelin Throws

Javelin Drills
Complex Training
Core Stability work

Rest

Saturday

Javelin Drills
Weight Training
Core Stability work
8 x 100m strides

Competition or Rest

Competition

Sunday

Rest

Rest

Rest

Training description :
1. Weight training
Monday
1. Squats 4-5 sets x 3-5
reps
2. Deadlifts 4-5 sets x
3-5 reps
3. Leg extensions 3
sets x 6-10 reps
4. Lunges 2 sets x 6-10
reps
5. Calf raises 4 sets x 610 reps
6. Back extensions 3
sets x 6-10 reps

Wednesday
1. wide grip barbell
bench press - 4-5
sets x 3-5 reps
2. Incline dumbbell
bench press
(Explosive) - 3 sets x
8-10 reps
3. Close grip barbell
bench press - 4-5sets
x 3-5 reps
4. Pull ups - 3 sets x 610 reps
5. one arm dumbbell
rows - 3 sets x 6-10
reps
6. Behind the back
barbell shrugs - 3
sets x 6-10 reps

2. Core Stability work

a. Static Floor Exercises
- Plank
- Side plank
- Bridge
- Superman

b. Dynamic Floor Exercises

- Side lying hip abduction
- Oblique crunch
- Straight leg raise
- Lying windscreen wipers
3. Medicine Ball Exercises
- Sit-up and throw
- Sit and twist pass
- 45-degree sit, catch and pass
- One leg catch and pass
- Side touch downs
- Kneeling twist pass
4. Plyometric Workout
Plyometric drills and their intensity
Type of exercise

Examples

Intensity

Standing based jumps

performed on the spot

Tuck Jumps
Split Jumps
Squat Jumps

Low

Forward jumps from standing

Bounds and hops over 10 to 20 metres

Low to
Medium

Multiple double leg hops from

standing

5 bounds
6 bunny hops
Double footed jumps over hurdles
Double footed jumps up steps

Medium

Multiple single leg jumps from

standing start

Single leg hops up stadium steps

High

Drop jumps

2 x 6 jumps for height or distance

High

Speed bounds

4 x 20 metres

High

Multiple jumps with run up

3 x 2 hops and jump into sand pit with a 5

stride approach
2 x 10 bounds with a 5 stride approach

Very High

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http://www.brianmac.co.uk/javelin/javplan.htm

TEST RESULT: Multi-Stage Fitness Test

NAME

30 metre
acceleration

Illinois
agility run

Standing
Long
Jump

Overhead
medicine
ball throw

Multistage
Fitness

Throwing test : January

Javelin
Name

Class
/age

1st

2nd

3rd

Class
/age

1st

2nd

3rd

Class
/age

1st

2nd

3rd

Shot put
Name

Discus
Name