Javelin Throw Fitness Benchmarks | Men's & Women's Average Numbers

The following charts are the javelin throw fitness requirements/ norms compared to the corresponding average competition results. How do you stack up?

This interesting information was originally compiled by Kari Ihalainen, National Javelin Coach, Korea.

*These charts should be viewed as general benchmarks only, and to help view where your training could be lacking.

Strength - Men (Kilograms)

Competition Level	Back Squat	Front Squat	Power Clean	Power Snatch	Pullover	Bench Press	Jerk
50m	100	80	70	50	60	70	70
55m	110	90	80	60	70	80	80
60m	120	100	90	70	80	90	90
65m	130	110	100	75	90	100	100
70m	150	130	115	85	95	115	110
75m	170	150	130	95	100	120	120
80m	190	170	140	100	110	135	130
85m	200	180	145	110	120	140	140
90m	210	190	150	120	125	145	150
95m	220	200	160	125	130	150	160

Explosive Strength - Men (Meters)

Competition Level	Standing Long Jump	Standing 3-Jump	Standing 5-Jump	Overhead Backward (5.4kg)	Underhand Throw (5.4kg)	Overhead Forward (4kg)	Overhead Forward (2kg)
50m	2.6	8.1	13.5	15	12.5	12	15
55m	2.7	8.2	14	15.5	13	13	16
60m	2.8	8.4	14.5	16.5	14	14	18
65m	2.9	8.7	15	17.5	16	15	20
70m	3	9	15.8	18.5	17	16	22
75m	3.05	9.3	16	19.5	17.5	17	24
80m	3.1	9.6	16.2	20	18	18	26
85m	3.2	10	16.4	20.5	18.5	18.5	27
90m	3.25	10.2	16.6	21	19	19	28
95m	3.3	10.3	16.8	21.5	19.5	19.5	30

Speed & Specific Strength - Men (Seconds | Meters)

Competition Level	Flying 20m	Standing 30m	Standing Throw	600g Javelin Throw w/ Approach	Standing Throw 2kg Ball	Standing Throw 1kg Ball
50m	2.32	4.3	35	60	20	30
55m	2.3	4.25	37	65	22	32
60m	2.28	4.2	40	70	25	36
65m	2.26	4.15	46	75	29	40
70m	2.24	4.1	49	80	32	44
75m	2.22	4.05	52	85	36	48
80m	2.2	4	55	90	38	52
85m	2.18	3.95	58	95	40	56
90m	2.16	390	62	100	42	60
95m	2.14	3.85	65	105	44	64

Strength - Women (Kilograms)

Competition Level	Back Squat	Front Squat	Power Clean	Power Snatch	Pullover	Bench Press	Jerk
40m	60	50	60	45	45	40	45
45m	80	70	70	50	50	50	55
50m	90	75	75	55	60	60	65
55m	100	80	80	60	65	70	75
60m	120	95	95	70	70	75	90
65m	130	105	105	75	85	80	95
70m	140	110	110	80	90	90	100
75m	150	115	115	85	95	95	105

Explosive Power - Women (Meters)

Competition Level	Standing Long Jump	Standing 3-Jump	Standing 5-Jump	Overhead Backward (5.4kg)	Underhand Throw (5.4kg)	Overhead Forward (4kg)	Overhead Forward (2kg)
40m	2.2	7	11.5	12	10.5	12	16
45m	2.35	7.4	12	13.5	12	13	18
50m	2.4	7.7	12.5	15	13.5	15.5	20
55m	2.5	8	13	16	15	17	24
60m	2.55	8.3	13.5	17	16	18	26
65m	2.6	8.5	13.8	17.5	16.5	18.5	27
70m	2.65	8.8	14.1	18	17	19	28
75m	2.7	9	14.2	18.5	17.5	19.5	29

Speed & Specific Strength - Women (Seconds | Meters)

Competition Level	Flying 20m	Standing 30m	Standing Throw	400g Javelin Throw w/ Approach	Standing Throw 1kg Ball
40m	2.75	4.8	28	50	22
45m	2.65	4.75	32	55	27
50m	2.55	4.7	35	60	30
55m	2.5	4.65	38	65	34
60m	2.45	4.6	42	70	37
65m	2.4	4.55	45	75	40
70m	2.35	4.5	48	80	40
75m	2.3	4.45	50	85	46

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center of mass in relation to ground contact

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