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Flywheel Training vs Traditional Weights
With Flywheel training, the athlete uses force first to accelerate a Flywheel, then to decelerate the Flywheel. This means there is constant resistance in both the 'pull' movement and the 'return' movement, in both the muscle shortening (concentric) phase and the muscle lengthening (eccentric) phase. With traditional weights, the weight is static, so resistance is only felt in the concentric phase.
Take for example a bicep curl. Typically, you pull a weight from your thigh to your chest in a circular motion, experiencing resistance as the weight comes up towards you. Once the weight has passed 90 degrees, the resistance shifts and you are pushing the weight against gravity, which often leads to suboptimal form as the body adjusts to the changing resistance. Lowering the weight, you're no longer pulling against gravity, so there is less resistance and it feels much easier. This is where you miss out on training the downward motion, the eccentric phase of movement.
With Flywheel training, you’ll feel resistance on the way up, and on the way down. You use your force to spin the wheel, then to slow down the wheel's momentum. You pull the Flywheel, it pulls back with the same force. This allows for constant load and stimulation of muscles in both the concentric and eccentric phase.
Exerfly Flywheel training allows users to control resistance through modification of both the Flywheel inertia itself (the resistance to a change in motion), and the amount of force put into a movement by the athlete. This means that training with Exerfly, resistance is responsive to the athlete, adjusting to the users force rep by rep.
Exerfly equipment is suitable for all types of resistance training - from strength and conditioning, to injury prevention and management, to real sports movement training. The adaptive nature of the the Flywheel training method means it caters to everyone, regardless of abilities. From elite athletes, to professional sports players, to the average home user and even elderly patients - Exerfly has something for everyone.
If your goal is to maximize your gains, then using more force to accelerate and decelerate the Exerfly flywheel will give you a workout that is more demanding, more stimulating, and more intense than with conventional weights.
Flywheel training with Exerfly can also be adapted for people with more intermediate goals, or those focused on maintenance or rehabilitation. Lesser input force will result in lesser, but equal, resistance, allowing users to get a workout congruent with their ability level, while still reaping the benefits of a constant load throughout the entire range of motion.
There are countless advantages to Flywheel training, including increased athletic performance, injury prevention and management, and overall fitness and health improvements.
Because resistance is based directly on the force of the athlete, Exerfly seamlessly adapts to increasing fatigue without compromising the quality of the workout.
Maintaining resistance directly proportionate to the athlete’s performance, Exerfly safely adjusts to the athlete at every point of the workout. This means athletes no longer have to suffer from the sub-optimal form that comes with increasing fatigue with traditional weights.
Exerfly can also be used for rehabilitation and physiotherapy, as a safe way to build muscle with less risk of injury or re-injury. For injured athletes, Exerfly provides a reactive training solution that is easier on joints and reduces the risk of injury from poor form.
The Exerfly Squat Harness distributes the load across the shoulders and lower back for an even load, which is much more forgiving for those who struggle with squats or suffer from discomfort in their shoulders or back.
With Exerfly, the possibilities are endless. With countless exercises able to be performed at a higher level than traditional gym machines, Exerfly supports a huge range of motion that includes horizontal, vertical, or diagonal movements in many different combinations.
With its sleek and simple design, Exerfly is engineered to cater to a broad variety of exercises, meaning athletes are restricted only by their own imagination.
With the Exerfly app, you can receive instant feedback on the power, force, energy, and speed generated by each rep. Using an in-built sensor, data is sent directly to the Exerfly app so you can easily track your progress for effortless accountability. The app works on all devices, from Laptops, Desktops and mobile devices and it translated in to 6 languages.
Exerfly’s small and sleek design saves space wherever it is installed, meaning you can install the platform right in your own home or office without it getting in the way, or even tuck the Exerfly Portable into a small corner of the closet between uses. With Exerfly, you can save space, save time, and save money and effort on daily gym visits with a highly efficient piece of equipment that brings elite training direct to you.
With Exerfly, it's much easier to overload the eccentric phase of movement than with conventional weight lifting. It's also safer as there are no unnatural movements, no heavy weights, and no need for partner assistance. Additionally, with the Eccentric Max feature, you can program in the amount of eccentric overload required with a boost of up to 80%.
Mimicking sports movements and providing constant resistance to maximize performance, Exerfly is able to vary resistance and speed depending on the force applied by the athlete. Studies show impressive results, maximized athletic advantage, and heightened performance, leaving no doubt of Exerfly’s power and effect.
Exerfly is completely results-driven, using scientifically proven technology to generate impressive results.
Building strength faster and more effectively than traditional gym equipment, Exerfly offers athletic benefits such as increased strength, muscle power, hypertrophy, and muscle type conversion.
The constant tension and emphasis in the eccentric phase of the exercise adapts muscles for power and speed, and helps reduce the likelihood of injury. Exerfly mimics natural sports movements in a way that static weights simply can't, allowing athletes to train muscles in every part of a movement, rather than just isolated areas typically targeted with traditional weights.
A recent study of Flywheel training showed significant increase in muscle mass among participants, with an 8.6% increase in mass, a 30% increase in force, and a 50% increase in concentric and eccentric power over 4 weeks.
The muscles in the eccentric phase are much stronger (x1.5) than in the concentric phase, but are difficult to train with traditional weights.
When implemented correctly, Eccentric training (sometimes known as negative training) has huge athletic benefits such as increased strength, muscle power, hypertrophy, athletic performance and muscle type conversion. The eccentric phase of lifting occurs when the muscle contracts while lengthening, for example, the downwards motion of a bench press or bicep curl.
However, because you can only load up to what the weaker concentric phase can lift, the eccentric phase is usually not loaded to its maximum, which makes training eccentrically with traditional weights very difficult. Attempts to overload the eccentric phase often require a partner to help lift more in the concentric phase, as well as longer set-up times and more chance of injury from unnatural movements.
With Exerfly, you can safely and easily overload the eccentric phase
Eccentric overloading has consistently proven to be superior to traditional weights for increasing muscle power, strength, hypertrophy and athletic performance. Not only do you get the maximum resistance at all angles and in all phases of your movements, eccentric overload training has also been shown to convert Type-I slow twitch muscles to the faster Type-II muscle fibres.
Additionally, training with an eccentric overload helps reduce the potential of injury, as many injuries occur during eccentric contraction. Effectively training the eccentric phase of your muscles reduces the risk of muscle, tendon and ligament injuries.
Taking this one step further, the Exerfly Platform and Rack-Mount are also able to be fitted with a motor (the Eccentric Max) to boost the eccentric overload up to an additional 80%, so you can train even harder in the eccentric phase for even better results.
With the Exerfly, I can re-enact every punch I make in the ring, but with constant resistance. And that’s not something you can do with any other machine.
Joseph Parker
Professional NZ Boxer and Heavyweight champion. Previously held the WBO heavyweight title from 2016 – 2018. Had multiple regional heavyweight championships including the WBO Oriental, Africa, and Oceania titles; as well as the PABA, OPBF, and NZ titles.
Eccentric overloading through Exerfly has been instrumental in my posterior chain development, meeting the demands of my new sport, the Bobsleigh. Using the Exerfly just once or twice a week, my deadlift from cycling to bobsleigh has gone from 220kg to 300kg in a matter of weeks, and my trap bar from 260kg to 380kg.
Eddie Dawkins
NZ track cyclist. Two time Olympian silver medallist, three time World Champion Track Cyclist, two time Commonwealth Games Champion, winning two silver medals and three bronze.
The Exerfly has clear benefit in that it teaches the body to absorb force. Everyone needs to maintain their elasticity and tendon health to prevent injury and collapsing into the ground, which means everyone involved in any kind of activity from walking to running will benefit from Exerfly and the force production-absorption models it allows.
Andrew Maclennan
NZ Strength & Conditioning Coach. Worked with top NZ athletes and sports teams, including Canterbury Crusaders Rugby Team, individual All Blacks, NZ Rowing, Canterbury Netball, NZ under 21’s Netball, NZ Women’s Hockey, NZ Cricket Academy, NZ Triathlon Academy, Olympic Swimmers & Cyclists, Champion Boxers, and many other high-profile individuals such as Olympian Tom Walsh.
Eccentric overload promotes muscle turnover and allows you to get stronger at a faster rate. I can create a high velocity concentric movement and then get loaded through the eccentric phase – you can’t find that with anything other than a flywheel.
Andre Mattson
Strength & Conditioning Coach. Previous Strength & Conditioning Coach for the Charlotte Hornets, Seasonal Assistant Strength & Conditioning Coach for the New York Knicks. Previous Performance Coach at Velocity Sports Performance.
Numerous studies have shown that eccentric training and ‘time under tension' improves outcomes for injured users and helps prevent injuries. Additionally, Eccentric training for injured tendons leads to a reduction in pain, decreased stiffness in the tendon, increased neovascularization, enhanced neuroplasticity, and increased shielding of muscles.
Isometric exercises can be easily performed on the Exerfly to increase strength and flexibility at certain angles of your exercise. The isometric phase of a lift is when a muscle contracts but no movement occurs, for example, hanging from a pull up bar.
Isometric holds can be achieved by a partner holding the flywheel still while you squeeze, or you can set the rope length and pull against it.
Using the Exerfly teaches control because users have to be able to control resistance at all angles of movement.
Initially, users may find it challenging to control at first but will quickly adapt as they improve their technique and learn to adjust to the constant resistance.
Significant gains in muscle mass.
Study based on Flywheel squats, showed a 30% increase in force and 50% increase in concentric and eccentric power over 4 weeks. Over the period, the participants gained 8.6% in muscle mass.
View StudyReview of 20 studies to identify the effects of flywheel training on multiple strength-related variables affecting athletic performance.
Flywheel training for a period of 4-24 weeks shows statistically significant increases in all strength aspects. The evidence is particularly strong for beneficial effects from flywheel training in the development of maximal strength and power in trained younger individuals, and utilization of this training modality in shorter more intensive blocks.
View StudyNot a study, but a well written article on the science of flywheel training. Worth the read.
Contents: Breaking Down the Physics of a Flywheel Repetition, Do Flywheels Have Advantages over Free Weights?, What Eccentric Adaptations Are Possible with Flywheels?, Who Can Benefit Most from Flywheel Training?, What Are Some Training Limitations of Flywheels?, Unleash the Monster Inside Your Athletes.
Read ArticleEffects of strength training with eccentric overload on muscle adaptation in male athletes.
The enhanced eccentric load apparently led to a subtly faster gene expression pattern and induced a shift towards a faster muscle phenotype plus associated adaptations that make a muscle better suited for fast, explosive movements.
VIEW STUDYEffects on sports participants (Volleyball/Basketball) at risk of patellar tendinopathy.
Adding a weekly eccentric overload squat training bout to a regular basketball and volleyball exercise routine enhances lower limb muscle power without triggering patellar tendon complaints.
VIEW STUDYThe eccentric-based program led to a reduction in muscle-injury incidence and severity and showed improvements in common soccer tasks such as jumping ability and linear-sprinting speed.
VIEW STUDYSuggests that although improvements in maximal strength and power at high loads may be slightly greater for men, eccentric-overload training induces comparable and favorable gains in strength, power, and muscle mass in both men and women. Equally important, it appears muscle damage does not interfere with the adaptations triggered by this training paradigm.
VIEW STUDYThe results showed that the occurrence of hamstring strain injuries was clearly lower in the flywheel training group (3/15) than in the control group (10/15). In addition, there were significant increases in strength and speed in the flywheel training group.
VIEW STUDYThe results of this study suggest that quadriceps muscle use in the squat is comparable, if not greater, with flywheel compared with free weight resistance exercise.
VIEW STUDYIn 5 weeks, muscle mass increased by 7% on average and strength increased by 38%. Muscle hypertrophy seems to contribute to strength gains earlier than previously reported; flywheel training seems particularly effective for inducing these early structural adaptations.
VIEW STUDYThe higher EMG(ECC) activity noted with Flywheel exercise compared to standard weight lifting could be attributed to its unique iso-inertial loading features.
VIEW STUDYSuggests that eccentric actions should be used for Flywheel workouts geared toward muscle mass and strength improvement.
VIEW STUDYQuadriceps flywheel loading not only produces a greater increase in power than weight training but its physiological benefits also transfer/overspill to the plantarflexor muscle-tendon unit resulting in a significantly improved balance.
VIEW STUDYSuggests that the superiority of eccentric training to increase muscle strength and mass appears to be related to the higher loads developed during eccentric contractions.
VIEW STUDY
Exerfly Portable
The Exerfly Portable is a lightweight and robust piece of equipment for flywheel training.
Exerfly Rack Mount
The Exerfly Rack Mount is a simple set up that can be attached to any gym rack to train horizontal & rotational movements,
Exerfly Platform
The Exerfly Platform is a stable multi-use flywheel training platform built for everything from heavy duty workouts to rehabilitation.
Exerfly is proud of our products and vision to transform the future of training. We want to help athletes perform better - that’s why we created a safer, reliable and more effective training model. We are confident that like us, you’ll love our product.
We offer a 30-day money-back guarantee so you can experience 30 days of game changing training without the risk.
All our products come with a 2-year warranty. Not only that but we will pay the shipping costs back no extra charge to you as we want our customers to buy with confidence.
Exerfly has no resellers, it is important to us that we are able to keep our prices as affordable as possible for you.
