Javelin Built Advanced Competition Preparation (25 Weeks)
Sean Furey
The Problem
Most javelin throwers and coaches lack access to sport-specific training. High school athletes rarely have structured javelin programs, while college throwers often plateau without a clear progression rooted in science. The Cost of Not Solving It
This gap leads to injuries, stagnation, and frustration—athletes miss their potential, and coaches are left recycling generic track workouts. The Desired Outcome: Athletes want to train like elites, build strong, injury-resistant bodies, and consistently improve their PRs. Coaches want a proven system they can trust with their teams.
Javelin Built: Our Solution
Javelin Built delivers comprehensive, javelin-specific training—from warm-up to cool down, seven days a week. With 7 strategic sessions per week, the program is designed to build athletes toward peak performance at championship meets. Every movement comes with demonstration videos and coaching cues to ensure athletes train correctly and safely.
This is not just “workouts”—it’s a complete system for developing stronger, healthier, more resilient throwers.
Why Choose Us
Our Javelin Shape Training Programs are built exclusively for high school, college, and elite throwers, as well as their coaches. Unlike generic track & field plans, they combine:
-The latest training science and technique/ biomechanical research.
-The extensive legacy of global javelin tradition.
-Proven experience coaching multiple national champions at the high school and NCAA level.
Led by Coach Sean Furey—one of the top javelin coaches in the country who was also a high school national champion, 2× NCAA DI All-American, 3× USATF National Champion, 2009 World Champion Finalist and 2012 & 2016 Olympian—these programs bring decades of competitive and coaching expertise directly to athletes and teams.
The Advanced Competition Preparation 25 Week Program will take you from Day 1 of Training all the way through your first competition week, ready to establish a new personal best. The Advanced Track is geared towards College/ Elite throwers as it adds greater throwing volume, advanced technical progressions, intense weight training, and specialized exercises to maximize athleticism.
Conditioning
A
WARM UP A
GENERAL PREP Jog/ Skip Variations (forward/backward side) - 3 mins Jump Rope - 1 min STRETCHING/MOBILITY Lateral Lunge to Knee Hug - 5 reps/leg Leg Swing, Lateral - 7 reps/leg Leg Swing, Front to Back - 7 reps/leg Leg Swing, Hurdler - 7 reps/leg Three Way Runners Lunge - 5 reps/leg Inchworm - 5 reps Tripod T-Spine Rotation - 7 reps/each side Prone Scorpion - 5 reps/each side Kneeling Forearm Stretch - 20 seconds/each side Javelin Swings (twist, overhead, hang) - 7 reps (3 ways) STABILITY/ACTIVATION Bear Crawl - 20 meters Diagonal Band Pull Apart -2x10 reps/each side Dead Bug (opposite Arm/leg) - 7 reps/each side Side Lying Clamshells - 7 reps/each side Throwing Ball Forearm Rotations - 2x10 reps/each side SPRINT TECH/CNS ACTIVATION Pogo - 2 x 20M High Knees - 2 x 20M Shuffle Scoop - 2 x 20M Sprint Build Up (gradual Accel) - 2 x 20M
B
Kneeling OH FW
2 x 10
C
1/2 Kneeling OH FW
1 x 10
D
1/ 2 Kneeling Shot Put
1 x 10
E
1/2 Kneeling OH Lateral
1 x 10
F
Standing Throw 1 (Javelin)
1 x 10
G
Standing Throw 2 (Javelin)
1 x 5
H
Standing Throw 3 (Javelin)
1 x 5
Conditioning
I
GENERAL STRENGTH CIRCUIT 1
One Round Complete each movement for 30 seconds *Slow Jog 50M or jump rope for 10 sec between each exercise. Modify exercises (example: pushups from knees) to ensure exercise can be performed for listed duration. Push Up Lateral Lunge V-Up Yoga- Push Up w/ Reach Leg Swing Lunges Super Man Lifts Walk Out Star Jumps Knees Bent Laying Twist Diamond Push Ups Sumo Squats on Toes Standing Oblique Crunch
Conditioning
J
COOL DOWN 1
Slow Jog - 3 min Toe/ Heel Walks: Toes FW, Toes BW, Heels FW, Heels BW, Outside of Foot FW, Outside of Foot BW, Inside of Foot FW, Inside of Foot BW - 5 meters each Stretches for Lats, Quads, Hamstrings, Adductors, Glutes, Calves. Hold each stretch for 60-90 sec. for a total of 10 minutes Example: Straddle Reach Laying Quad Hamstring Tree Stretch Adductor Sit Back Wall Calf Stretch
Conditioning
A
WARM UP C
GENERAL PREP Jog - 4 min STRETCHING/ MOBILITY Lunge w/ Overhead Reach -X7 each side Butterfly Stretch - 20 sec Double Leg Quad Stretch - 20 sec T-Spine Rainbow - 7 reps/each side Straddle/ Pigeon Flow - 3 reps/each side STABILITY/ACTIVATION Wall March - 2 x 10 switches Isometric Calf Raise - 2 x 15 sec Tib Raises Against Wall - 2 x 15 Lateral Glute Band Walks - 10 reps/each side Side Plank w/ reach through - 10 reps/each side Floor Angels - 12 reps SPRINT TECH/ CNS ACTIVATION Cross Body Tin Soldier - 2 x 20M A-Skips - 2 x 20M C - Skips - 2 x 20M Sprint Build Up (gradual Accel) - 2 x 20M
B
Sprint Ladder 10m, 20m, 30m
10, 20, 30, 10, 20, 30
C
Forward Running with Javelin
1 x 30
D
Lateral Running with Javelin
1 x 30
E
Lateral Skips with Javelin
1 x 30
F
Competition Approaches (No Throwing)
1 x 6
G
Cleans
4 x 6
H
DB Pull Over
3 x 10
I
DB STEP UP TO BENCH
3 x 8
Conditioning
J
COOL DOWN 2
BW Walk on Treadmill or Track - 3 min Seated Glute Cross Over - 60 sec each Wall Quad Stretch - 60 sec each Kneeling Straddle Twist - 10 reps/each side Cross Over Toe Touch - 30 sec each Sleeper Stretch - 30 sec each
Conditioning
A
WARM UP B
GENERAL PREP Jog with Arm Swings - 2 mins Side Skip w Arm Swings - 2 mins STRETCHING/ MOBILITY Overhead Stretch with Band/ Javelin - 10 reps Laying Pec Stretch - 20 sec. Adductor Sit Back - 7 reps/each side Cat Cow - 7 reps T-spine Open Book - 7 reps/each side Hurdler (Hamstring and Quad) Stretch - 20 sec. each position STABILITY/ACTIVATION Cross Over Band External Rotation 90/90 - 2x15 reps/each side Cross Over Band Y - 2x 15 reps/each side Band Internal Rotation at Side - 2x15 reps/each side Scap Push Ups w/ Pause - 2x7 reps Side Plank w/ hip lift - 2x7 reps/each side Glute Bridge - 12 reps Forearm Pronation/ Supination w/ Javelin SLOW! - 10 reps/each side SPRINT TECH/ CNS ACTIVATION A Skips - 2 x 20m B Skips - 2 x 20m Carioca - 2 x 20m Straight Leg Bounds - 2 x 20m Sprint Build Up (gradual Accel) - 2 x 20m
B
1/2 Kneeling Rotations
2 x 10
C
MB Good Morning
2 x 10
D
Hurdle Reach
2 x 10
E
Split Stance Shoulder Catch and Toss
2 x 10
F
Knee Toss
2 x 10
G
Wall Exchange Vertical/Lateral
2 x 10
H
Prone OH Backward
3 x 10
I
Roll Throws
2 x 10
J
Cartwheel
1 x 5
K
Forward Roll
1 x 5
L
Backward Roll
1 x 5
M
Back Arch Hold
2 x 10
N
Ring Skin The Cats
2 x 5
O
Hanging Feet to Bar
2 x 5
P
Banana Rock
2 x 10
Q
Handstand Hold Against Wall
2 x 10
R
Stability Ball Supine Plate Rolls Forward and Backward
2 x 5
S
Javelin Separation Drill
2 x 5
Conditioning
T
COOL DOWN 1
Slow Jog - 3 min Toe/ Heel Walks: Toes FW, Toes BW, Heels FW, Heels BW, Outside of Foot FW, Outside of Foot BW, Inside of Foot FW, Inside of Foot BW - 5 meters each Stretches for Lats, Quads, Hamstrings, Adductors, Glutes, Calves. Hold each stretch for 60-90 sec. for a total of 10 minutes Example: Straddle Reach Laying Quad Hamstring Tree Stretch Adductor Sit Back Wall Calf Stretch
Conditioning
A
WARM UP D
GENERAL PREP Jog - 2 min Carioca - 2 x 20M STRETCHING/ MOBILITY Standing Straddle Stretch - 20 sec/each side Lateral Lunge Stretch - 20 sec/each side T-Spine Thread the needle - 7 reps/each side Prone Calf Stretch - 20 sec/each side Shin Box Rotation - 7 reps/each side STABILITY/ACTIVATION Band Cross Over W-Y - 2x10 reps Bird Dogs - 2x7 reps/each side Glute Bridge - 2x12 reps Bent Knee Copenhagen Lift -2x 7 reps/each side SPRINT TECH/ CNS ACTIVATION Ankling - 2 x 20M Straight Leg Bounds - 2 x 20M Skips w/ Inside/Outside Touch - 2 x 20M Sprint Build Up (gradual Accel) - 2 x 20M
B
Double Leg BW Hops
2 x 10
C
Double Leg FW Hops
2 x 10
D
Single Leg BW Hops
2 x 10
E
Single Leg FW Hops
2 x 10
F
SL Lateral hops
2 x 10
G
Left-Left, Right-Right Alternating Hops
2 x 10
H
BARBELL BENCHPRESS
8, 8, 8, 7, 7
I
Barbell Lunges
3 x 10
J
Pull Ups
3 x 12
Conditioning
K
COOL DOWN 2
BW Walk on Treadmill or Track - 3 min Seated Glute Cross Over - 60 sec each Wall Quad Stretch - 60 sec each Kneeling Straddle Twist - 10 reps/each side Cross Over Toe Touch - 30 sec each Sleeper Stretch - 30 sec each
Conditioning
A
WARM UP A
GENERAL PREP Jog/ Skip Variations (forward/backward side) - 3 mins Jump Rope - 1 min STRETCHING/MOBILITY Lateral Lunge to Knee Hug - 5 reps/leg Leg Swing, Lateral - 7 reps/leg Leg Swing, Front to Back - 7 reps/leg Leg Swing, Hurdler - 7 reps/leg Three Way Runners Lunge - 5 reps/leg Inchworm - 5 reps Tripod T-Spine Rotation - 7 reps/each side Prone Scorpion - 5 reps/each side Kneeling Forearm Stretch - 20 seconds/each side Javelin Swings (twist, overhead, hang) - 7 reps (3 ways) STABILITY/ACTIVATION Bear Crawl - 20 meters Diagonal Band Pull Apart -2x10 reps/each side Dead Bug (opposite Arm/leg) - 7 reps/each side Side Lying Clamshells - 7 reps/each side Throwing Ball Forearm Rotations - 2x10 reps/each side SPRINT TECH/CNS ACTIVATION Pogo - 2 x 20M High Knees - 2 x 20M Shuffle Scoop - 2 x 20M Sprint Build Up (gradual Accel) - 2 x 20M
B
Standing Throw 1 (Ball)
3 x 5
C
Standing Throw 2 (Ball)
2 x 5
D
Tempo Strides
6 x 100
E1
Copenhagen Hold on MB
2 x 15
E2
Inverted Row feet on SB
2 x 10
E3
FW Plank on SB
2 x 20
E4
Alt. DB Curl to Press
2 x 8
E5
Alternating DB Front and Lateral Raise
2 x 10
E6
Heavy DB Suitcase Carry
2 x 30
E7
Bent Over DB T Flys
2 x 10
Conditioning
F
COOL DOWN 1
Slow Jog - 3 min Toe/ Heel Walks: Toes FW, Toes BW, Heels FW, Heels BW, Outside of Foot FW, Outside of Foot BW, Inside of Foot FW, Inside of Foot BW - 5 meters each Stretches for Lats, Quads, Hamstrings, Adductors, Glutes, Calves. Hold each stretch for 60-90 sec. for a total of 10 minutes Example: Straddle Reach Laying Quad Hamstring Tree Stretch Adductor Sit Back Wall Calf Stretch
Conditioning
A
WARM UP C
GENERAL PREP Jog - 4 min STRETCHING/ MOBILITY Lunge w/ Overhead Reach -X7 each side Butterfly Stretch - 20 sec Double Leg Quad Stretch - 20 sec T-Spine Rainbow - 7 reps/each side Straddle/ Pigeon Flow - 3 reps/each side STABILITY/ACTIVATION Wall March - 2 x 10 switches Isometric Calf Raise - 2 x 15 sec Tib Raises Against Wall - 2 x 15 Lateral Glute Band Walks - 10 reps/each side Side Plank w/ reach through - 10 reps/each side Floor Angels - 12 reps SPRINT TECH/ CNS ACTIVATION Cross Body Tin Soldier - 2 x 20M A-Skips - 2 x 20M C - Skips - 2 x 20M Sprint Build Up (gradual Accel) - 2 x 20M
B
Overhead Backward
1 x 5
C
Between the Legs Forward
1 x 5
D
Snatch
4 x 6
E
Front Squat
8, 8, 8, 7, 7
Conditioning
F
COOL DOWN 2
BW Walk on Treadmill or Track - 3 min Seated Glute Cross Over - 60 sec each Wall Quad Stretch - 60 sec each Kneeling Straddle Twist - 10 reps/each side Cross Over Toe Touch - 30 sec each Sleeper Stretch - 30 sec each
A
Active Recovery
Sen Furey
Sean Furey, a two-time Olympian (2012, 2016) and three-time U.S. National Champion, brings decades of competitive and coaching experience to athletes of all levels. From high school beginners to NCAA champions, his proven holistic approach blends science, fundamentals, and personal insight to help throwers improve, stay healthy, and reach their full potential.
A clear, week-by-week plan eliminates guesswork so athletes and coaches can focus on consistent progress. Every session includes demonstration videos and coaching cues so athletes truly understand the “why” and “how.” Technique and fitness are made simple—
Get Javelin Built Advanced Competition Preparation (25 Weeks)
Evan Olson
23YO 67M Javelin Thrower
Verified Athlete"This program has been fantastic for me. As a self coached athlete I value the intricacy of this program and the expertise with which it was crafted. I can take pressure off myself and simply train, trusting the program. I would recommend this to anyone attempting to become a better javelin thrower"
