How to increase throwing arm power | Upper body training for Javelin

In this video I go over exactly how to train the upper body for strength and improve your throwing arm power.
Utilizing body building, anterior chain, posterior chain, strength through length, plyometrics, and isometrics
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How to Train Your Throwing Arm for Maximum Velocity 🚀 (For Javelin Throwers, Baseball Players, and Quarterbacks)
Whether you're launching a javelin, firing a fastball, or throwing a deep pass, building velocity is all about a combination of strength, mechanics, and explosive power. Here’s how athletes from different sports-javelin throwers, baseball players, and quarterbacks-can train to maximize their throwing speed:
1. Strength Training for All Throwers
Building a strong base is crucial across all throwing sports. Focus on full-body compound lifts like deadlifts, squats, and overhead presses to develop power from the ground up. For javelin throwers, this translates to better force generation during the run-up; for pitchers and quarterbacks, it's about better power transfer through the hips and core. Don’t forget to strengthen your shoulder and arm with rotator cuff and scapular stability exercises, which are essential for maintaining arm health under high stress.
2. Explosive Power for Velocity
Throwing fast is about generating explosive speed, not just brute strength. Include plyometric exercises like medicine ball slams, plyo push-ups, and box jumps in your routine to train fast-twitch muscle fibers. This explosive power is critical for javelin throwers who need to accelerate quickly during the throw, baseball players looking to increase their fastball speed, and quarterbacks who need to release the ball quickly and accurately under pressure.
3. Throwing Mechanics Matter
Even the strongest arm won’t deliver top velocity without proper mechanics. For javelin throwers, this means mastering the run-up, plant, and release with the right angle and body alignment. Baseball pitchers need to focus on arm slot, hip rotation, and release point, while quarterbacks should work on their footwork, torso rotation, and a quick release. Fine-tuning these mechanics ensures you're not wasting energy and are maximizing the force you generate.
4. Sport-Specific Drills
Javelin Throwers: Include resistance band drills and weighted ball throws to increase arm speed and shoulder strength without overloading your elbow. Focus on refining your approach and follow-through to maximize force.
Baseball Players: Use a weighted ball program to gradually build arm speed and strength. Train different pitch types with proper recovery between throws to avoid overuse injuries.
Quarterbacks: Incorporate target drills that emphasize throwing with velocity while maintaining accuracy. Work on quick releases under pressure, simulating game situations.
5. Recovery & Arm Care
A strong throwing arm requires proper recovery to prevent injuries. Whether you’re throwing a javelin, baseball, or football, incorporate active recovery, ice therapy, and massage to reduce inflammation. Focus on band work and mobility drills for the shoulder and elbow to keep your joints healthy. Recovery is essential to allow the body to adapt to the increased demands of throwing harder.
8. Fueling for Power
Nutrition plays a huge role in performance. Make sure you're eating enough protein to support muscle growth and repair. Include foods rich in omega-3s (fish, nuts) and antioxidants (berries, greens) to reduce inflammation. Hydration is also key, as dehydration can decrease performance and slow recovery times.
By combining proper strength, mechanics, and recovery techniques, you’ll be able to throw with more velocity, whether you’re a javelin thrower looking for that extra distance, a baseball pitcher chasing higher pitch speeds, or a quarterback trying to launch deeper, more accurate passes. Consistency is key, so stay committed to the process, and watch your velocity soar!
Jan Zelezny, Johannes Vetter Thomas Rohler, Tom Pukstys, Tom Petranoff, Curtis Thompson, Andreas Thorkildsen, Tero Pitkamaki, Neeraj Chopra, Uwe Hohn, Jeff Gorski, Kevin Foster, Mike Stein, Jordan Davis, Jacked Javelin, Dan Labbadia, Breaux Greer, Raymond Hecht,

[@AV-jm5sw]

Really important info. Javelin throw requires experienced guidance like this. Thank you very much for your work, man!

[@JackedJavelin]

You’re welcome! I’m glad you enjoyed it

[@desmondteo855]

Incredible guide!!! Looking forward to the lower body training video if possible!!! Bravo!!!

[@JackedJavelin]

Thank you! there will be one coming out soon!!

[@smartwork5958]

Thanks for your coaching ❤ please post a weekly workout schedule one video please ✨

[@JackedJavelin]

Thank you! I will work on it!

[@sun6262-]

can that first exercise also be called internal rotation? youre internally rotating the humerus for the concentric but idk

[@JackedJavelin]

Technically yes you are going in the internal position at the end, but because you are laying down there is no resistance in that range of motion, there is on resistance in the ER position
If you use a band and go internal while standing up, there is resistance internally

[@sun6262-]

@@JackedJavelin i hear ya thanks for clarifying brother

[@sun6262-]

pullups good substitute for the lat pulldown?

[@JackedJavelin]

Yes, wide grip, add weight if possible

[@sun6262-]

@@JackedJavelin hell yeah thank you jit, havent had access to a lat pulldown in months now cause gyms lowkey expensive here