Assignment 2 Training Program for a Junior Male Javelin Thrower

1. Introduction
Prepare a 6 month training program for a 17 years old junior male javelin thrower to prepare the Asian
Junior Athletics Championships. The program should be considered with his personal information,
height: 180cm, weight: 57kgs, experiences in sport: 2 years, no experience in fitness training,
complaining of elbow after high volume training.

2. Evaluation of Sport:
a. Movement analysis
Throwing Javelin is included 6/7 phases of movements. Start, Carry, Withdrawal, Transition, Predelivery Stride, Delivery and Recovery.[1]
Or it can be divided in sketches 1, demonstrated by Olympic Champion Jan ZELEZNY.
Start/Carry (Preliminary Speed) phase Javelin thrower sprint as quick as possible to built maximum speed in 30
meters running path. One hand is swing naturally to maintain balance of movements, one hand is carrying spear over
shoulder.. Muscles involved are mainly in low extremity, such as Gluteus, Hamstrings, Quadriceps. Joints involved in
Hips, Knees, Ankles with both flexion and extension.
Withdrawal phase Maintain the speedy running and swing the spear backward with shoulder flexion, elbow
extension.
Transition (building momentum) phase Crossed hop, change the forward momentum from the body and lower
extremity into torso. The free hand swings back to build the torque of torso. The palm of spear holding hand twisted
outside.
Pre-delivery Stride (Transfer) phase Last step of sprinting to stop forwarding momentum of body and transfer the
force into throwing force, theory of momentum of kinetic chain.
Delivery phase The continuous of the kinetic chain of momentum from leg, hip, torso with the swing of non-spear
holding hand, finally transfer to throwing hand. On spear holding hand swing forward powerfully by using muscles of
posterior deltoid, latissiumus dorsi shoulder flexion.
The spear should be struck out at desired angel at 28-30 degree (Kuznetsov)[1]..
Recovery phase The foot must be stopped in front of scratch line.

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Assignment 2 Training Program for a Junior Male Javelin Thrower

Sketches 1 - JAVELIN The 6 phases of the throw with Jan ZELEZNY.mpg

http://www.youtube.com/watch?v=Ggqa3RbTPCQ
b. Physiological analysis
In the carry and withdrawal phases, thrower sprints in utmost speed. In transition and pre-delivery
strides phases, even the gesture is changed to crossed hop, the speed should be remained. The hip
twisting, trunk twisting and throwing hand swing generate the greatest power in delivery phase. The
thrower must have a good strength to stop moving forward in recovery phase.
From above movement analysis, we can conclude Javelin throwing highly depends on Power, Speed,
and Strength.
Fast Tissue (Type IIb) muscles are important element to generate Power, Speed. There are Type IIa
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Assignment 2 Training Program for a Junior Male Javelin Thrower

tissue after Power and Speed training, it turn to be more close to Type IIb.
Relatively, high VO2Max physiological demand is less important. Of course, good health status of
cardiovascular is important for athlete.
Javelin throwing need high technique, good locomotor (neuro-transmission) ability, i.e. good coordination is definitely helps.
c. Nature of the game
In the final round of Javelin game, the top 12 participants throw 3 attempts. The best 6 will have
another 3 chances of throwing. The best performer will be the champion. You can tell, the competition
is a non-endurance games, the champion get the medal in less than 6 x 20sec play. It is a high
performance requirement game. Well and sophisticated practice, training is requested.
d. Muscular fitness
Strength is important. No one would say Strength is not important in Javelin throwing.
Formula of Power = Force (Strength) X Speed.
In some research, it said speed of spear delivery is more important.[2,3] It means Power is more
important than only have high muscle strength. Even you have a very good muscle strength but with a
very slow speed, you cannot be a good thrower, because lack of power.
Can we say no muscle endurance is required? For sports athlete, fundamental trainings must involved
muscle endurance.
Which muscles should be focused in the training?
Carry, Transition, Pre-delivery strides phase are focus in lower extremity workout, e.g. Power of
Gluteus, Hamstrings, Quadriceps, Calf muscles contribute the performance.
Delivery phase it is focus in the hip, trunk twisting which Power of External Oblique, Lassitimus
Doris and Deltoid.
In Javelin throwing, Power requirement of upper and lower extremities and trunk muscles are in same
importance.
e. Energy systems
Human body use 3 types of energy systems, ATP-PC, Anaerobic or Aerobic.
ATP-PC gives greatest power (>95% of highest intensity) but only last for 10 sec maximum and it is
the needs of Javelin game.
Anaerobic or Lactic system uses the more while workout is >85% of highest intensity, it last less than
100secs. Aerobic system contribute the most while workout in <80% of highest intensity.
SPEED and POWER are most important in Javelin throwing, therefore ATP-PC is the major system
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Assignment 2 Training Program for a Junior Male Javelin Thrower

using in Javelin throwing.

3. Evaluation of Athletes:
a. Information needed for program planning
Before training or set up training program, basic fitness criteria of subject should be collected. It
included Body composition, Cardiovascular fitness, Flexibility, Muscle Strength, Muscle endurance,
Speed, Power and Muscle fiber type of lower and upper limbs,
b. Testing methods
Body Composition Skinfold measurement: Taking measurement of skinfold to calculate the body fat
composition.[4]
Also can use Bioelectrical impedance analysis (BIA), this method is easier as this is done by machine
but equipment is more expensive.
Cardiovascular fitness Measuring Maximum Oxygen Uptake (VO2Max): It is the best method to
measure cardiovascular fitness. High VO2Max means subject can stand for high intensity exercise
longer. Without metabolic equipment, we can use other method such as 2.4KM running test[5] to find
the approximate VO2Max value.
Flexibility Test low back and hamstring flexibility: It can be done by Sit and Reach test [6]. Bad
flexibility at back and hamstring, affect performance of speed and power.
Muscle Strength Test the Upper limbs by Bench Press [7] and Lower limbs by Leg press test [8].
Muscle Endurance Test the abdominal muscles endurance by Sit-up test [9].
Speed Done by 60meter speed test[10].
Power By Sergeant Jump (vertical jump) test[11].
c. Training goals
According to the information of athlete, he is too thin, underweight. With no experience of fitness
training, therefore, apart from POWER, SPEED the key elements of Javelin throwing, the subject has
to do the pre-conditioning training (fundamental training) to let his body get ready for the intensive
fitness training. Also muscle hypertrophy, increase the lean muscle mass.
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Assignment 2 Training Program for a Junior Male Javelin Thrower

Therefore the 1st goal would be Pre-conditioning training, include Strength, Power, Endurance, Coordination, Agility but in lower intensity and low volume.
And then 2nd goal build the muscle, muscle hypertrophy.
Final goal would be emphasis in POWER and SPEED.
Below is the Time/Training Goals in 6 months.
Time

Training Goals
Strength
Hypertrophy
Power
Speed
Endurance
Bench Press
Increase Muscule
Vertical Jump
60 meter run
No. of sit up in 30
Leg Press
Mass (not body fat)
Height
Final goal - Reduce
sec
Final goal Final goal Final goal 1 sec
Final goal increase 100% of increase 16kgs of Increase 12 inches (this should be co- increase 10 sit-up
1RM
muscle
of vertical jump
oridinate with
(it should be coheight
Sprinting coach)
oridinate with
Nutritionist)

End of 2nd
Training Month

Increase 10%
of 1RM

Increase 5 kgs

Increase 2 inches

Reduce 0.2 sec

Increase 2 sit-up

End of 4nd
Training Month

Increase 50%
of 1RM

Increase 10 kgs

Increase 6 inches

Reduce 0.5 sec

Increase 5 sit-up

End of 5nd
Training Month

Increase 80%
of 1RM

Increase 13 kgs

Increase 9 inches

Reduce 0.8 sec

Increase 8 sit-up

End of 6nd
Training Month

Increase 100%
of 1RM

Increase 16 kgs

Increase 12 inches

Reduce 1.0 sec

Increase 10 sit-up

Table 1 Training Goals

4. Training Plan:
FITT
Basic consideration in training planning included Frequency, Intensity, Time (Duration), Type. FITT to
be adjusted according to the needs and progress.
Frequency - How many session of training in a week.
Intensity The hardness of the training program. It is not only depend on the goal setting also should
be considered to the experience of trainee.
Time (Duration) The exercise time of each session. Novice trainee is better with low intensity and
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Assignment 2 Training Program for a Junior Male Javelin Thrower

long duration which is safer.

Type Type of exercise. It should be specific. Cope with the needs of Sport.
Periodisation
In a full training program, it can be divided into 4 different phases Off season, Pre-season, In-season
and Post-season. The length of each period is adjusted to how much time remained before match time.
Off-season The most preparation period, conditioning, could included Power and Speed training. To
be ready for high intensity specific training in Pre-season phase.
Pre-season The last preparation period before competition, train subject to be ready for competition.
Taping is important in this phase.
In-season Maintain the fitness level in peak, aware over-training or under-training.
Post-season After competition, active rest to prepare for off-season training in next training cycle.
Special Consideration
Prevent injury Final goal of training is prepare to compete. Get injury in improper training is tragedy.
Wasting the effort contributed from coach, athlete.
This junior javelin thrower complain the elbow pain after high volume training. Warm-up exercise
planning should consider about it.
Functional training
Functional training elements should be put in program planning. This training is more close to the
practical using of muscles in sports.[12]
6 months program for this Junior Javelin Thrower
Table 2 is a 6 month planning for this Junior Javelin Thrower.
This 6 month planning included 2 phases, Off-season and Pre-season only but it does not mean it Inseason and Post-season phase planning should be neglect.

Month

Periodisation

Frequency

Intensity

Time

Type

1-2

Off-season

4 times/week

Medium

2 hrs

Free weight
Machine

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Assignment 2 Training Program for a Junior Male Javelin Thrower

3-5

Pre-season

5 times/week

High

2 hrs

Free weight
Machine
Functional

3 times/week

High

1 hrs

Free weight
Machine
Functional

Table 2 FITT of 6 Month training program

a. A sample of one week training layout
Day

Muscles

Exercise

Remarks

Mon

Shoulders

barbell military press

Strength Training

back

wide-grip pull downs

chest

barbell bench press

shoulders

standing flyes

legs

jump squats

legs

power cleans

legs

leg press

legs

seated calf raises

Core

Plank

Core

Draw-in

Core

Isometric supine bridge

Core

Oblique Bridge

Core

Diagonal Plate Raise

Tue

Wed

Thu
Fri

Sat

Power Training

Endurance & Stability

Rest Day
Shoulders

push press

back

seated cable rows

chest

dumbbell bench press

Shoulders

dumbbell miltary press

legs

box steps

legs

leg press

legs

jump squats

legs

calf raised

Sun

Power Training

Strength Training

Rest Day

Tabel 3 A week training layout [12,13]

b. Sample of training session (exercise selection, sets/reps)
Exercise
component

Muscles

Exercise

Student: Tang Chi Keung

Time

Sets

Reps

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Remarks

Assignment 2 Training Program for a Junior Male Javelin Thrower

Warm up

Main
work-out

Cool down

whole body

jogging

10 mins

warm the body up to

prepare exercising

whole body

Active stretching

20 mins

3 sets for
each major
muscle

10 - 20

All major muscle,

make sure ulnar
collateral ligaments
stretching has
enough stretching

Shoulders

barbell military
press

8, 6, 4, 2, 1

back

wide-grip pull
downs

10, 10, 8, 8

Strength Training
Rest 2 mins between
each set

chest

barbell bench press

8, 6, 4, 2, 1

shoulders

standing flyes

8, 8, 8

whole body

jogging

10 mins

Active recovery

whole body

Static stretching

10 mins

4 sets

each static
stretching
holds 20 secs

All major muscles,

especially the
worked muscles.

Forearm of
throwing hand

Ice pad

5 mins

Improve recovery

Table 4 One session training example

==== End ====

Reference for Assignment 1:

[1] Carl Johnson, 1987, Javelin Throwing, British Amateur Athletic Board, UK.
[2] Jose Campos et al, Three-dimensional kinematic analysis of elite javelin throwers at the 1999
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IAAFWorld Champion Athletes,

<http://www.coachr.org/threedimensional_kinematic_analysis_of_elite_javelin_thrower.htm> accessed on
1st July, 2013
[3] Peter Ogiolda, THE JAVELIN THROW AND THE ROLE OF SPEED IN THROWING EVENTS,
<http://www.coachkrall.com/Articles/Jav/Speed.pdf> Accessed on 1st, July, 2013
[4] Ex.Rx.net, Skinfold Procedure < http://www.exrx.net/Testing/SkinfoldProcedures.html> accessed on 1st,
July, 2013
[5] BrainMAC Sport Coach, 2.4Km Run Test <http://www.brianmac.co.uk/24kmruntest.htm> Accessed on
1st, July, 2013
[6] Sit and Reach test, Top End Sports
<http://www.topendsports.com/testing/tests/sit-and-reach.htm> accessed on 10th June, 2013.
[7] BrainMAC Sport Coach, Bench Press Test <http://www.brianmac.co.uk/bpress.htm> Accessed on 1st,
July, 2013
[8] BrainMAC Sport Coach, Leg Press Test <http://www.brianmac.co.uk/lpress.htm> Accessed on 1st, July,
2013
[9] BrainMAC Sport Coach, Sit-Up test < http://www.brianmac.co.uk/situptst.htm> Accessed on 1st, July,
2013
[10] BrainMAC Sport Coach, 60meters speed test < http://www.brianmac.co.uk/speed60.htm> Accessed on
1st, July, 2013
[11] BrainMAC Sport Coach, Sergeant Jump test < http://www.brianmac.co.uk/sgtjump.htm> Accessed on
1st, July, 2013
[12] Michael Boyle, 2004, Functional Training for Sports, Human Kinetics, USA.
[13] Robert G. Price, 2007, The Ultimate Guide to Weight Training for Track and Field, Sports Work.com,
USA

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