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Javelin Workout Plan
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Javelin Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Strength
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Javelin Full Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 01:00
3 10 01:00
3 12 01:00
3 10 01:00
3 10 01:00
3 20 01:00
3 25 01:00
Crunch   Video icon
3 50 None
3 50 None
3 50 01:00
3 5 None
3 5 00:30

Notes:

As important as it is to lift, it is equally as important to maintain your flexibility. For this reason you need to be stretching everyday to maintain flexibility as you get bigger and stronger.

This javelin workout is designed to help you become stronger and build explosiveness. Along with practice, it is important to have a weight program that is going to give you the chance to succeed and that is what this program is designed to do. If you want to have maximum strength and muscle gains, it is important that you are eating the right way and getting enough sleep.

Javelin Power Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 8 01:00
3 6 01:00
3 8 01:00
3 12 01:00
3 12 01:00
3 10 01:00
3 20 01:00
3 12 01:00
Crunch   Video icon
3 50 None
3 50 None
3 50 01:00
3 5 None
3 5 None
3 5 01:00

Notes:

Be sure you learn the correct form for some of these more complex, compound exercise like the power clean and power snatch. Explode with power when performing these exercises. Also, be sure to thoroughly warm up before starting any of these workouts.

Javelin Explosiveness Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00
1 00:00:30 None
3 20 01:00

Notes:

When you do the box squats make sure that you explode up off the box. This is a great exercises for building your fast twitch muscles.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Biceps blue Forearms blue Triceps blue Abs blue Groin blue Calves blue Glutes blue Hamstrings blue Hipflexors blue Lowerback blue Traps blue Quads blue Lats orange Chest orange Abs orange Obliques orange Quads orange Triceps orange Shoulders orange Calves orange Outerthighs orange
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