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Javelin Throw Strength Benchmarks

The Javelin Throw Laboratory

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)

Competition Level

Back Squat (kg)

Front Squat (kg)

Power Clean (kg)

Power Snatch (kg)

Pullover (kg)

Bench Press (kg)

Jerk (kg)

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)

Competition Level

Flying 20m (seconds)

Standing 30m (seconds)

Standing Throw(m)

600g Javelin Throw w/ Approach (m)

Standing Throw 2kg Ball (m)

Standing Throw 1kg Ball (m)

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)

Competition Level

Back Squat (kg)

Front Squat (kg)

Power Clean (kg)

Power Snatch (kg)

Pullover (kg)

Bench Press (kg)

Jerk (kg)

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)

Competition Level

Flying 20m (seconds)

Standing 30m (seconds)

 Standing Throw (m)

 400g Javelin Throw w/ Approach (m)

Standing Throw 1kg Ball (m)

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

The Javelin Laboratory

One comment

  1. Sprinting/jumping training emphasis > more than big weight room numbers emphasis?

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