Javelin Built - Advanced

Sean Furey

Track & Field, Field Sports

Coaches

Sean Furey and Julia Campezato

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 an elite NCAA thrower, 2009 World Champion Finalist and 2012 & 2016 Olympian—these programs bring decades of competitive and coaching expertise directly to athletes and teams.

Program Tracks 📋

Phase 1 (High School): Sets a foundation of strength, mobility, and coordination while establishing proper throwing mechanics.

Advanced (College/Elite): Adds greater throwing volume, advanced technical progressions, intense weight training, and specialized exercises to maximize athleticism.

$30 / mo

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Javelin Training Simplified

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.” Alignment, rhythm, and timing are made simple—so progress is steady and sustainable.

Build a Durable, Powerful Body

Science-backed training develops mobility, tendon and ligament strength, and joint resilience—while sprinting, plyometrics, and explosive lifts build the runway power that powers far throws.

Throw Farther with Proven Progressions

Structured throwing volumes and technique progressions are designed to add meters to your PR while reinforcing healthy mechanics.

Train Like an Olympian

Designed by two-time Olympian Sean Furey, these programs combine cutting-edge research, global javelin traditions, and the proven methods used to coach multiple national champions.

Join the Javelin Built Community

Athletes and coaches gain confidence with a complete, week-by-week system—and connect inside the Throwers Club to share videos, celebrate milestones, and build a stronger identity as throwers.

Features

Coach Furey and Campezato Will Guide You

We provide in-app coaching experience to give you a focused, year-round training program that we build to match with every season and competition.

Programming 7 days per week

7 strategic sessions per week: from warm-up to cool down, including throwing sessions, medicine balls, drills, lifting, sprints and tempo runs.

Custom HD Video Guidance

Our curated, custom videos give instruction like Coach Fury and Coach Campezato are on the field with you.

Train Like An Olympian

We bring the years of commitment and experience on the field and it competition right to your gym, track and field.

Javelin Built Community

Your coaches and teammates are here to guide you, celebrate milestones, and get you throwing at your best!

Delivered through TrainHeroic

We are partnering up with the industry leading app so you have everything you need at your fingertips. Get on the field, in the gym, and on the go!

Equipment

Required

Dumbbells // Barbell & Weights // Medicine Balls (2–8 lb range) // Resistance Bands // Sprinting Space (track or field) // Javelin(s) and/or Weighted Training Balls

Recommended

Kettlebells // Pull-Up Bar or Rings // Plyo Boxes or Jumping Area // Plyo Boxes or Jumping Area

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Conditioning

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

Kneeling OH FW

2 x 10

1/2 Kneeling OH FW

1 x 10

1/ 2 Kneeling Shot Put

1 x 10

1/2 Kneeling OH Lateral

1 x 10

Standing Throw 1 (Javelin)

1 x 10

Standing Throw 2 (Javelin)

1 x 5

Standing Throw 3 (Javelin)

1 x 5

Conditioning

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

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

Monday

Week 1 Day 2

Conditioning

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

Sprint Ladder 10m, 20m, 30m

10, 20, 30, 10, 20, 30

Forward Running with Javelin

1 x 30

Lateral Running with Javelin

1 x 30

Lateral Skips with Javelin

1 x 30

Competition Approaches (No Throwing)

1 x 6

Cleans

4 x 6

DB Pull Over

3 x 10

DB STEP UP TO BENCH

3 x 8

Conditioning

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

Tuesday

Week 1 Day 3

Conditioning

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

1/2 Kneeling Rotations

2 x 10

MB Good Morning

2 x 10

Hurdle Reach

2 x 10

Split Stance Shoulder Catch and Toss

2 x 10

Knee Toss

2 x 10

Wall Exchange Vertical/Lateral

2 x 10

Prone OH Backward

3 x 10

Roll Throws

2 x 10

Cartwheel

1 x 5

Forward Roll

1 x 5

Backward Roll

1 x 5

Back Arch Hold

2 x 10

Ring Skin The Cats

2 x 5

Hanging Feet to Bar

2 x 5

Banana Rock

2 x 10

Handstand Hold Against Wall

2 x 10

Stability Ball Supine Plate Rolls Forward and Backward

2 x 5

Javelin Separation Drill

2 x 5

Conditioning

COOL DOWN 1

Wednesday

Week 1 Day 4

Conditioning

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

Double Leg BW Hops

2 x 10

Double Leg FW Hops

2 x 10

Single Leg BW Hops

2 x 10

Single Leg FW Hops

2 x 10

SL Lateral hops

2 x 10

Left-Left, Right-Right Alternating Hops

2 x 10

BARBELL BENCHPRESS

8, 8, 8, 7, 7

Barbell Lunges

3 x 10

Pull Ups

3 x 12

Conditioning

COOL DOWN 2

Thursday

Week 1 Day 5

Conditioning

WARM UP A

Standing Throw 1 (Ball)

3 x 5

Standing Throw 2 (Ball)

2 x 5

Tempo Strides

6 x 100

Copenhagen Hold on MB

2 x 15

Inverted Row feet on SB

2 x 10

FW Plank on SB

2 x 20

Alt. DB Curl to Press

2 x 8

Alternating DB Front and Lateral Raise

2 x 10

Heavy DB Suitcase Carry

2 x 30

Bent Over DB T Flys

2 x 10

Conditioning

COOL DOWN 1

Friday

Week 1 Day 6

Conditioning

WARM UP C

Overhead Backward

1 x 5

Between the Legs Forward

1 x 5

Snatch

4 x 6

Front Squat

8, 8, 8, 7, 7

Conditioning

COOL DOWN 2

Saturday

OFF/ ACTIVE RECOVERY

Active Recovery

Coaches

More from Sean Furey

Sean 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.

Julia Campezato

Julia Campezato is a javelin finalist at the 2024 U.S. Olympic Team Trials and qualified 3X for the USA Track & Field National Championships. At University of Rhode Island, she captured the Atlantic 10 Conference title, set the school record in the javelin, and also competed at the Division 1 level in the sprints—achievements that built the foundation for her success at the professional level.

Your Advantage And Path To The Podium

Javelin Built delivers a complete, trusted system designed to maximize your potential. With sport-specific sessions, expert coaching cues, and the experience of Olympian's, you'll gain the strength, technique, and confidence to consistently improve and dom

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FAQs

What is the overall goal of the Javelin Built program?

The goal is to build complete javelin athletes by developing strength, power, mobility, speed, and technical skills in a structured progression. It’s designed to improve throwing performance while reducing injury risk through balanced training.

Who is this program designed for?

It’s built primarily for high school and college-aged javelin throwers but can be adapted for post-collegiate or masters athletes. Both beginner and advanced throwers can benefit because the program scales intensity and complexity over time. Phase 1 is geared towards high school Advanced is college.

How many days per week should I train on this program?

The program is structured around 3–4 days per week of lifting and general strength, with 2–3 dedicated javelin throwing or technical days. The balance ensures enough volume to drive adaptation while allowing recovery.

What are the main training phases?

The Javelin Built program blends block and complex periodization: all exercise types (CE, SDE, SPE, GPE) run year-round, with early focus on general prep and later emphasis on technical and competition work as the season approaches.

How does this program reduce injury risk?

By training the shoulder external rotators, scapular stabilizers, hips, and trunk alongside power movements, the program strengthens common weak points in throwers. It also includes warm-ups, mobility work, and tendon/ligament circuits to bulletproof joints.

How do I know if I’m lifting the right weight?

Loads are guided by reps-in-reserve (RIR) or percentages of your max. Early on, athletes are advised to focus on technique first, then gradually add weight as they demonstrate control and speed.

How are sprint mechanics addressed?

Two warm-ups each week focus on sprint form: posture, shin angle, rhythm, and hip projection. Sprinting drills also directly support the run-up phase of the javelin approach.

What role do medicine ball throws play?

Medicine ball throws allow athletes to safely train rotational power, hip–shoulder separation, and sequencing without the stress of high javelin volumes. They bridge the gap between weight room power and throwing-specific movement.

Can beginners use this program?

Yes. The foundational circuits and warm-ups are designed for athletes with minimal weightlifting experience. More advanced throwers simply increase intensity, volume, and progress to advanced variations.

How do I balance this program with my track & field season?

In-season adjustments include reducing lifting volume, increasing recovery, and focusing more on technical javelin work. The program is built to be flexible so athletes can peak during their competition phase.

How long do the workouts take?

Warm-up, strength circuits, and cooldowns usually take 60–75 minutes. Throwing or sprinting sessions may take 75–90 minutes depending on volume and rest.

Why are primal movement patterns emphasized?

These movements (squat, hinge, lunge, push, pull, carry, twist) cover all planes of motion and athletic needs. Training them ensures balanced development, reduces weak links, and supports the complex demands of the javelin throw.

How does this program train tendons and ligaments?

Isometric, eccentric, and plyometric drills are included to target connective tissue. Building stiffness and elasticity in the tendons improves force transfer and protects against overuse injuries.

What warm-ups are included?

Four unique warm-ups rotate across training days: two throwing-focused and two sprint/lifting-focused. Each warm-up raises body temperature, activates stabilizers, improves mobility, and primes sprint mechanics.

How do I track progress in this program?

Athletes track throwing distances, sprint times, jump tests, and key lifts (squat, deadlift, Olympic lifts). Improvements in these indicators correlate strongly with increased javelin performance.

Can this program be used in the offseason?

Yes. In fact, the general strength and conditioning blocks are ideal for offseason base-building. Volume is higher early on, then transitions to explosive power as the season approaches.

How do I know when to progress to the next phase?

Athletes typically spend 4–6 weeks per phase. Progression depends on mastering technique, recovery readiness, and achieving benchmarks in strength, speed, or throwing efficiency.

How is this program different from a standard lifting plan?

Unlike generic strength programs, Javelin Built combines throwing-specific strength, sprint mechanics, mobility, and technical warm-ups. It’s built for javelin performance—not just general strength.

What types of exercises are included?

The Javelin Built plan blends javelin throws, medicine ball drills, sprints, jumps, Olympic lifts, and strength work with mobility, core, and injury-prevention exercises. It develops power, speed, coordination, and resilience through CE, SDE, SPE, and GPE across all phases.

What is Recommended Perceived Exertion (RPE) in the lifting?

The Lifting RPE scale is described in the following: @7: Bar speed is "snappy" if maximal force is applied. @8: Could have done two or three more reps. @9: Heavy Effort could have done one more rep. @10: Maximal Effort. No reps left in the tank.

I already have a lifting program, can I still use Javelin Built?

Yes, an athlete can integrate Javelin Built alongside their lifting by using it as a complement: apply our warm-ups, mobility, throws, jumps, and recovery circuits around their strength sessions. This balances lifting with javelin-specific technique, power, and injury prevention.

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Javelin Built - Advanced