Javelin and High Jump Comeback

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    JumpingThrower on #226222

    I’m new to the forum, I high jump and throw javelin, and I’m 19 years old. I high jumped 1.96m my senior year of high school, then jumped 1.83m as a freshman in college. I started throwing javelin as a freshman in college and threw 48m.  I will be logging my workouts in preparation for a meet at the start of December.


    HJ-1.96m (done during 2013 season)

    Jav- 48m (done during 2014 season)


    Goal for December: 1.90m


    JumpingThrower on #226229

    Tue, Aug 12, 2014

    Front Squat: 5x44lbs, 5x115lbs, 2x165lbs (new to lifting, back was stiff, took it easy)

    800m jog, static flexibility, sprint drills, dynamic mobility

    3x150m Strides

    5×5 One-Step Bungee Pulls

    5×5 Two-Step Bungee Pulls

    Mini Ankle Hops; 1×20/side: Forward, Backward, Left, Right

    Easy first workout back from a torn anterior talofibular ligament at the end of June


    JumpingThrower on #226330

    Started school this week. Things were busy at the end of summer and I didn’t get the chance to update this.

    Today, Aug. 27, 2014

    Warm Up: 800m Jog/Stretch, Sprint Drills, Dynamic Mobility

    Weights: -Front Squat 4×115, 4×135, 3x3x179

    -Step Up 3×4/sidex135

    Track: 2x100m fast strides on turf

    Basic Single Leg Hops; 1×25/side; forward, backward, left, right

    Didn’t feel 100%, ankle is still a bit unstable

    JumpingThrower on #226332

    August 28, 2014

    Rest day (gave a campus tour and had a dance class)

    JumpingThrower on #226333

    August 29, 2014

    Ring Push Up 3×10, Med Ball Squat Chest Pass 3×6

    Ring Row 3×10, Med Ball Squat Vertical Throw 3×6

    Dip 5×2, OH Throw 5×2

    Pull Up 5×2, Soccer Throw 5×2

    Skin the Cat x5

    JumpingThrower on #226334

    August 30, 2014

    Played tennis for an hour and a half

    JumpingThrower on #226344

    August 31, 2014

    Did some easy short approach throws today with a 600g javelin.

    Starting to feel good as I get back into the swing of things.

    Any suggestions on throwing volume for the pre-season?

    JumpingThrower on #226345

    September 1, 2014

    Went on a short hike.

    Matt Norquist on #226346

    Re: Throwing volume:

    1. You can get pretty high with Multi-Throws (Medball work) and General throws (lighter weighted balls up to 1kg)
    2. Keep approach short early on and really work on getting the plant leg down quickly (think same kind of rhythm as a HJ approach and plant) so that you get in the practice of having a long pull on the spear.

    You can probably handle upward of 300 total repetitions in a week. Once you start doing specific and full approach stuff, I’d keep it much closer to 15-20 full effort throws per session of varying approach lengths.

    JumpingThrower on #226355

    Thanks Matt, I’ll definitely keep that in mind.

    September 3, 2014

    Warm Up: Jog/Stretch, Sprint Drills, Dynamic Mobility, Build-Up Strides/Sprints

    Standing Triple Jump x10

    Front Squat 5x5x135lbs

    Kettlebell Swing 4x15x35lbs

    Single Leg Jumps on Pole Vault Bun 30 seconds x2/leg

    Basic Single Leg Hops: 1×25/side<span style=”color: #666666; font-family: sans-serif;”><span style=”font-size: 12px; line-height: 18px;”>; forward, backward, left, right</span></span>



    JumpingThrower on #226386

    September 8, 2014

    Warm Up: Jog/Stretch, Sprint Drills, Dynamic Mobility

    Hurdle Hip Mobility

    4x40m stride


    -Front Squat 3x4x159

    -Tuck Jump 3×5

    -Trap Bar Deadlift 3x4x225

    -Kettlebell Swing 3x10x44lbs

    Basic Single Leg Hops

    JumpingThrower on #226410

    September 10, 2014

    Played 50 minutes of 4-0n-4 team handball.

    My ankle finally felt good, but has been hurting a bit since.


    September 12, 2014


    -Front Squat 3x5x135

    -Speed 1/4 Squat Jump 3x8x135

    -Deadlift 3x5x205

    -Overspeed Kettlebell Swing 3x10x53

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