Introduction

Flywheel resistance training (FRT) is rapidly becoming a staple in strength and conditioning and rehab due to its unique ability to provide variable resistance through both concentric and eccentric phases [1]. Additionally, there are beneficial effects which have been found in research on muscle tissue with FRT, including increased muscle power, strength, length, muscle activation, hypertrophy and increases in fast twitch muscle fibers [1].

For those working in the team environment, implementing FRT can optimize training sessions by accommodating varying levels of athletic ability and promoting rapid skill acquisition. This blog offers a practical guide for coaches and trainers to introduce athletes to FRT, particularly focusing on those new to this method.

Setting Up for Success

Initial Assessment and Group Segmentation

Before starting, assess each athlete's physical condition and experience with resistance training. Once athletes have been assessed, they can be grouped by similar skill levels and training experience to ensure that each member can train efficiently and safely. This initial segmentation aids in tailoring the introduction and progression of FRT according to the specific needs and capacities of different groups. Those who display proficiency in movement and with an extensive training history will likely be able to progress much quicker not only in load utilized but velocity of training.

Movements

First Contact: Basic Techniques and Safety

In the initial sessions, focus on basic movements without utilizing the boost technology, as discussed in ‘Boosting Your Knowledge About Eccentric Boost Technology’. During the initial sessions it is important to discuss:

Athlete Positioning and Assistance

• Foot Position:  Feet should be placed to provide a stable base, should have pressure through the center of the foot, and should be aligned with rope pulley
• Center of Mass: COM should be over the rope pulley/flywheel axis (rope pulley should not be off-set and rubbing against the spindle)
• Assisted vs Unassisted: Assisted provides more stability when hands are supported with T-Bar providing for more focus on the intent of the movement, leading to greater force production. Unassisted acts as a ‘governor’, since stability is removed and more focus must be placed on technical execution of the movement.

Starting the flywheel (with and without Wind-Up Boost)

• See blog  ‘Boosting Your Knowledge About Eccentric Boost Technology’ 

Rhythm and timing of the flywheel

• Continuous Tension: Maintaining a steady rhythm ensures continuous tension throughout the movement.
• Balanced Workload: Helps distributing the workload evenly across the targeted muscles, preventing overloading of any single muscle group .
• Coordination and Proprioception: Keeping a good rhythm improves neuromuscular coordination, improves body awareness and control, which are essential in athletic movements [2].

Preventing ‘jumping’ of the platform

• Secure the Device: Ensure the device is on a stable surface, preferably rubber gym flooring.
• Appropriate Resistance: Too little or too much resistance can cause irregular movements due to load.
• Proper Technique: Perform warm up reps to ease into the movement in a smooth and controlled manner before working reps. Avoid jerky or overly aggressive movements which can destabilize the platform.
• Foot Placement: Ensure appropriate weight distribution, not putting too much weight on toes or heels.

Various braking styles

• Delayed Braking Action: Not resist through first half and just resist through bottom half (riding the braking) for maximal eccentric during the bottom half of the movement [3,4].
• Slow Braking Action: Slowly decelerate throughout the eccentric phase to increase time under tension [3,4].
• Fast Braking Action: Rapid deceleration typically in sport specific position (1/4 squat) for a peak eccentric force [3,4].
• SSC Braking Action: Emphasize a quick transition from eccentric to concentric to improve stretch shortening cycle efficiency [3,4].

For more information on deceleration, see blog ‘Deceleration in Sport: Putting on the Brakes with Exerfly'.

Implementing Team-based Flywheel Sessions

Implementation in Team Setting

When implementing Flywheel training sessions in a team setting, it may be best to schedule so athletes utilize the flywheel in small groups or pairs, while others engage in complementary training activities. This not only keeps the entire team active and engaged but also facilitates focused coaching where needed. Ensure that each athlete gets equal time on the device and that feedback is immediate and constructive, so athlete knows what you are looking for in each movement. Additionally, it may be helpful to purchase additional squat harnesses if utilizing for squat based movements, as the changing of harnesses can bottleneck the training session. Having extra harnesses will allow the athletes to keep the harness on through the training block and allow for more efficiency.

Progressive Overload and Challenges

Once basic techniques are mastered without the overload boost, this allows athletes to feel the effects of the flywheel's inertia without overwhelming them. Once they have shown movement competency, begin introducing the boost technology settings on the flywheel, for more information on how to progressively overload see blog post ‘Boosting Your Knowledge About Eccentric Boost Technology’. As stated previously, it's crucial during this phase to monitor each athlete's technique closely and correct any issues as they work with the flywheel's feedback.

Once athletes have become proficient in flywheel training, you may set individual and team challenges based on their progression. This can incorporate velocity-based training (see blog ‘Strategic Implementation of Velocity Zones in Flywheel Training’), introducing new exercises, and implementing various braking methods. Incorporating velocity targets can be a way of monitoring effort or fatigue to assist in getting desired adaptations. By incorporating these challenges flywheel training can keep the sessions engaging and goal-oriented for athletes.

Conclusion

Integrating flywheel resistance training into a team setting requires careful planning and a structured approach, especially when working with beginners. By assessing athlete readiness, educating them about the training, and progressively introducing the exercises, coaches can effectively enhance their team's performance capabilities. With regular monitoring and feedback, FRT can be a dynamic and integral part of any team’s training regimen, paving the way for improved athletic performance and injury prevention.

References

1. Burton I. & McCormack A. (2002). Inertial Flywheel Resistance Training in Tendinopathy Rehabilitation: A Scoping Review. Int J Sports Phys Ther. 1;17(5):775-786.
2. Raya-González J., de Keijzer K., Bishop C., Beato M. (2022). Effects of flywheel training on strength-related variables in female populations: A systematic review. Res Sports Med., 30:4,353-370.
3. Maroto-Izquierdo S., García-López D., Fernandez-Gonzalo R., Moreira O., González-Gallego J. & de Paz J. (2017). Skeletal muscle functional and structural adaptations after eccentric overload flywheel resistance training: a systematic review and meta-analysis. Journal of Science and Medicine in Sport, 20:10, 943-951.
4. Carroll K., Wagle J., Sato K., Taber C., Yoshida N., Bingham G. & Stone M. (2019) Characterizing overload in inertial flywheel devices for use in exercise training. Sports Biomechanics, 18:4, 390-401.