Furey Athletics is a coaching and online training resource with the mission of helping power athletes and coaches of all ages and experience levels realize their dreams and maximize their potential. No matter your sport, we can help you increase power, avoid injury, lengthen your career and perform your best when it matters most.

1-603-219-2159 204 Waseca Ave., Barrington RI, 02806
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Javelin Built: Foundation

A 10-week bridge program from the end of season to General Preparation

Javelin Built: Foundation is a 10-week training program designed for athletes who have finished their competitive season and want a structured path into the next training year.

The goal is not to train hard year-round. The goal is to rebuild the athletic qualities, movement skills, and technical foundation needed to enter the Javelin Built General Preparation Phase healthy, motivated, and ready to progress.

Available August 2 through TrainHeroic.

Cost: $30 | Length: 10 Weeks

Stay tuned for full details and registration information.

Program Goals

  • Bridge the gap between the competitive season and General Preparation.
  • Restore general fitness and athletic rhythm after the season.
  • Improve balance, coordination, posture, and movement quality.
  • Reinforce relaxed technical throwing fundamentals.
  • Gradually prepare the body for higher training volumes in the fall.
  • Identify strengths and weaknesses before the next training year begins.

Training Methods

The program uses a balanced mix of general athletic development and light javelin-specific work. Training methods include:

  • General preparation warm-ups
  • Mobility and flexibility work
  • Low-intensity running and tempo work
  • Extensive jumps and coordination drills
  • Medicine ball throws
  • Light technical throwing
  • Simulation drills and javelin running skills
  • Midsection, shoulder, hip, and lower-leg strength

Target Adaptations

Javelin Built: Foundation is designed to create the adaptations that make future training more effective.

  • General Fitness: Improve work capacity without excessive fatigue.
  • Movement Quality: Build better posture, rhythm, coordination, and body control.
  • Technical Feel: Stay connected to relaxed throwing without chasing distance.
  • Structural Resilience: Prepare the feet, ankles, hips, trunk, shoulders, and elbows for future training demands.
  • Athletic Foundation: Rebuild the speed, bounce, mobility, and general athleticism needed to support high-level throwing.

Who This Program Is For

This program is best for athletes who have already ended their competitive season and want structured training before the Javelin Built annual plan begins in October.

Athletes who continue competing through August should focus on finishing their season well, then use September for recovery before joining the Javelin Built General Preparation Phase.

The Bigger Picture

The best throwers are not built by training hard every day of the year. They are built by moving from one phase to the next with purpose.

Javelin Built: Foundation helps athletes recover from the season, rebuild athletic qualities, maintain light technical connection, and arrive at General Preparation ready to train.

Available August 2 through TrainHeroic. More details coming soon.

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