Like the majority of track and field sports, javelin is an ancient event with a long history.
The sport stemmed from a form of warfare, which involved using a long spear to attack the enemy at long distances. Today, its popularity is concentrated within track and field circuits and during the Summer Olympics.
The sport is most popular in the Nordic countries of Europe, but North America’s interest began to grow during the 2008 Olympics when the beautiful Leryn Franco caught the eye of many viewers and was recognized as one of the sexiest Olympic athletes.
Training for a sport like javelin obviously takes a lot of technique training, but it is also beneficial to use weight training as a primary tool for the development of the necessary muscle groups. It is important to understand what muscles and what kinds of movement you want to strengthen. For example, with a sport like rugby you would mostly train to gain speed, strength and overall power. This is because it is a sport that involves a high level of contact with the other players.
For most throwing sports, you need a strong core and well-developed back and shoulder muscles. Javelin throwing utilizes fast movement and one large burst of power to perform the actual throw. For this, you should concentrate on developing your rate of force. This is described as the speed in which force is achieved during a movement. If you look at the technique in which a javelin is thrown, it is apparent why this type of training is pertinent to success.
The best way to increase your rate of force is through complex training, which utilizes both resistance and plyometric exercises. This combination will develop the fast-twitch muscle fibers needed to perform a successful javelin throw. Here are some great exercises to blend these two types of training techniques and achieve an effective rate of force workout regimen:
- Squats (Resistance Training) – 3 sets, 8-10 reps.
- Box Jumps (Plyometrics) – 3 sets, 10-12 reps.
- Dumbbell Flat Bench Press (Resistance Training) – 3 sets, 8-10 reps.
- Clap Push-ups (Plyometrics) – 3 sets, 10-12 reps.
- Lat Pulldowns (Resistance Training) – 3 sets, 8-10 reps.
- Medicine Ball Slams (Plyometrics) – 3 sets, 10-12 reps.
- Leg Raises ( Resistance Training) – 3 sets, 15-20 reps.
- Medicine Ball Sit-ups & Toss (Plyometrics) – 3 sets, 15-20 reps each.
With this regimen you will be able to get both types of exercises needed to increase your rate of force. Feel free to substitute some of these exercises with others, once you get a feel for how this regimen is affecting your body. Remember to alternate between resistance and plyometric training and always supplement yourself properly after each workout. I highly suggest using a 100% whey-isolate protein so you can combat muscle breakdown quickly and effectively.
Recommended Supplements to Increase your Rate of Force:
- Increased Muscular Performance and Power Output
- Testosterone Optimization for Increased Stamina
- Whey Protein for Muscular Development
- Glutamine for Immunity and Muscle Recovery
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