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Recommended: Training techniques for athletes

Pre-season Training

For pre-season training there will be 2 rest days per week, and for each training method, the intensity level will increase gradually and more exercise will be added each week. As well as the progressive overload so that my body would be more adapted for the mid-season.

For weight training, it will be incline bench pull-down with 3 sets, 10 reps and 1-minute rest interval then barbell lunge for 3 sets and 10 reps and 1-minute rest interval then barbell upright roll for 3 sets, 10 reps. This training will help me to develop my power and the explosive strength required when throwing the javelin. For plyometric training, it will be upper body plyometric exercises based. E.g. a partner dropping a medicine ball towards me as I lie back on the ground with my arms pre-stretched then immediately push the ball back up. For javelin drills, it will be throwing weighted balls at 4 pounds and under or hip drill – exaggerating the throwing position. And with a javelin it could be stretching exercises or lighter implement for arm speed. For core stability training, it wil...

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