TrainersEye · Session of the Day · Javelin Throw · #044

Javelin Throw The Bow — Hip-Shoulder Separation & Sling Tension

Pelvis clears open, shoulders stay closed — load the anterior sling like a drawn bow · Stage · Max Strength Build

Target ≈ 50 minDate Body Weight Session RPE cap 7-8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Kinetic priming · T-spine, hips & cuff · 6-8 min

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1	Thread the Needlehips open, shoulders stay back — feel the bow draw across the torso	8 + 8
2	Glute Bridgesteady breathing rhythm	2 × 10
3	Rear Delt Flythe cuff catches what the whip releases — slow 3-s eccentrics	2 × 12

Phase 2 · Approach, Crossover & Plant Primers8-10 min · rhythm first, speed second · full recovery

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1	Fast Feetcrossover rhythm — hips face the throw, feet cross under	5 × 20 m
2	Jump Ropeacute backward lean into the plant — chest chases the hips	5 × 15 m
3	Impulse Step — Jump & Stickblock leg lands EXTENDED and rigid — brake, don't bend	4 × 3/side

Phase 3 · Throw Ballistics & Bow Tension10-12 min · 100% intent along the delivery line · rest 60-90 s

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1	Medicine Ball Chest Passlegs → hips → trunk → arm — the hand is LAST	4 × 5
2	Landmine Presships open, shoulders stay back — feel the bow draw across the torso	4 × 5
3	Kettlebell Snatchbend the bow, not the lower back — ribs stay stacked	4 × 5

Progression: Strength rule: forearm flexor-pronator sets EVERY week — UCL armor is non-negotiable. Heavy pulls before heavy throws; never load a hyperextended lumbar.

Phase 4 · Block Strength & Joint Armor16-20 min · block-leg bias + cuff/forearm supersets · rest 2 min

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1	Deadliftblock leg lands EXTENDED and rigid — brake, don't bend	4 × 5 heavy	kg
2	Bent-Over Rowthe cuff catches what the whip releases — slow 3-s eccentrics	3 × 6	kg
3	Pendlay Rowcrush grip on every pull — the javelin lives in the fingers	3 × 8	kg
4	Standing Side Bendbend the bow, not the lower back — ribs stay stacked	3 × 8/side

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Dead Hangsteady breathing rhythm	2 × 30 s
2	Cross-Body Posterior Shoulder Stretchthe cuff catches what the whip releases — slow 3-s eccentrics	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Throw with the body, armor the arm — flexor-pronator work weekly, rigid block leg, stop at any medial-elbow or lumbar pinch. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.