Introduction

One of the most common topics we are asked about is getting new users started with flywheel resistance training (FRT). FRT has a few differences from traditional resistance training methods which new users need to become acclimated to.

The primary goals when familiarizing new users are to: 1) develop the technical competence with FRT to use the method safely and effectively and, 2) progress initial exposure to the training so that they become accustomed to this novel stimulus on the body.

Luckily, this process can be simple and painless with a few basic principles. From there, there are endless ways to progress FRT as you gain confidence and experience with it over time!

But first, let us briefly summarize some key technical differences between FRT and traditional resistance training.

How is FRT Different from Traditional Strength Training?

With traditional methods, resistance is provided by lifting a mass against gravity’s downward pull. However, FRT resistance primarily stems from the inertia of a spinning flywheel.

The force you put into the device during the concentric phase causes the rope to unwind and the flywheel(s) to spin. Once the rope is completely unwound, the flywheel(s) continue to spin due to momentum, causing the rope to wind back onto the shaft in the opposite direction. This provides an eccentric resistance which the user will need to work against to decelerate the flywheel momentum.

The resistance offered is a function of the 1) size and number of flywheels on the device (quantified as the inertial load) and 2) the acceleration of the flywheels during the concentric phase, which is dependent on the force applied by the user.

This results in a few differences between FRT and traditional methods when it comes to how an exercise is performed, how it feels, and the loading it offers.

Differences From Traditional Resistance Training Methods

• Loading: FRT loading is expressed as inertial load in kg·m² rather than weight (lbs or kg). This reflects the idea that flywheels with larger size and mass have greater rotational inertia. Similar to traditional strength training, the load is related to the force and velocity characteristics of the movement. Higher inertial loads target high force at slower speeds, while lighter inertial loads focus on faster movements and force production.

• Warm-up Reps: A typical set of FRT starts with 1-5 “warm-up reps” to build momentum in the flywheels before the working reps. For instance, a session might consist of 3 sets of 2 + 5 reps (2 warm-up reps followed by 5 working reps).

• Constant Tension: In traditional strength training, intensity varies across the range of motion due to changes in body posture and leverage against gravity. In contrast, FRT delivers a consistent challenge throughout the entire movement range, providing uniform resistance.

• Continuous Movements: FRT creates more fluid and immediate transitions between concentric and eccentric phases, resulting in continuous, uninterrupted motion. Traditional methods often include distinct pauses between these phases, but FRT maintains seamless movement throughout.

• Eccentric Resistance: In FRT, the momentum generated during the concentric phase reverses direction, pulling the user back to the starting position in the eccentric phase. This creates a different feel and loading experience compared to traditional training, where the aim is usually to control the weight against gravity’s pull during the eccentric phase.

• User-Defined Resistance: The eccentric resistance in FRT is determined by the user’s effort during the concentric phase. As the user fatigues and applies less force, the eccentric resistance decreases accordingly. This self-adjusting resistance makes FRT adaptable to each user’s capabilities, allowing for personalized progression within each session or set.

Some noteworthy differences include the constant tension that occurs across each rep, the continuous and fluid transitions between phases of each rep, and the eccentric demands which scale to the input and effort levels put in during the concentric phase.

For example, you can see the differences in the rhythm of FRT compared to traditional variations in this recent post by Dr. John Cronin.

With these differences in mind, let’s talk FRT technique.

FRT Technique

The table below gives an overview of some key technical points we look for during FRT movements, as well as common issues to keep an eye out for.

Setting up Initial Sessions

With these basic technical points in mind, here are some recommendations for initial sessions.

Demonstrations

Demonstrating proper technique and highlighting key technical differences between FRT and traditional methods (e.g., the continuous nature of the movements) is important. It can also be helpful for new users to see the rope unwinding and rewinding during demonstrations, as this can help them understand the mechanics of the device and the importance of smooth transitions between phases to match the rhythm of the rotating shaft.

Loading

While it’s tempting to start with the smallest flywheel plate possible, we generally recommend a moderate inertial load such as 0.075 – 0.10 kgm2 for a squat or 0.05 – 0.075 kgm2 for a row. Low inertial loads can result in fast movement speeds that are challenging for a beginner to control, while high loads require large forces to accelerate and decelerate. A moderate load tends to be a great place to start when using FRT for the first time.

Exercise Selection

While FRT is a highly versatile tool with nearly endless exercise possibilities, it can be helpful to start with 1-4 simple exercises during initial sessions. Depending on which device you have, exercises such as squats, high pulls, deadlifts, rows, and trunk rotations can be simple to learn and easy to integrate within existing programs. Once users gain confidence with these movements, you can begin introducing additional exercises and movement patterns depending on your training goals.

Progressive Intensity Increases

We often have new users start with submaximal effort levels as they get a feel for the coordination and technical demands of FRT. A simple strategy is to start with ~50-60% effort during initial reps, and progressively increase effort levels as they find a rhythm (e.g., 60%, 70%, 80%, etc.). Once the ability to perform high effort reps with sound technique is demonstrated, you can introduce an approach of 1-5 warm-up reps + high/max effort working reps.

Note that some individuals will adapt to FRT nearly immediately, while others require multiple sets or sessions before they can perform max effort reps with sound technique and control.

Sets and Reps

Prior research has suggested that 2-4 sessions consisting of 1 warm-up set + 3-4 working sets of ~10 reps can be effective for familiarizing new users to FRT (2). But when time is limited, we have had success with lower volume approaches as well. For example, 2-3 sets of 10-12 reps can be effective getting new users familiarized with FRT within a few sessions. Additionally, distributing initial volume over 2-3 weeks with “micro-doses” of FRT throughout (e.g., 1 warm-up set + 1-2 working sets of 6-12 reps) can be a useful and viable option.

Cueing

Cueing should promote full acceleration through the concentric phase, rhythmic and controlled transitions, and braking effectively through the eccentric phase.

A recent study (1) found that external coaching cues resulted in more efficient familiarization to FRT than internal instructions. Specifically, this involved asking participants to “push the ground away” throughout the concentric phase and then to “absorb the force of the belt” while decelerating during the eccentric phase of a FRT belt squat.

Progressing the FRT Stimulus

Once a new user has gained basic FRT technical competency and confidence, you can then progress the stimulus over time, based on training goals. A few ways to progress FRT:

• Loading: Different inertial loads can be introduced to target specific training goals. Higher loads are often used for muscle strength, while lower loads are used for velocity or power adaptations.
• Volume: In many cases, it can be useful to start with lower volumes during initial sessions and gradually increase it over time.
• Braking strategy: We recommend that new users focus on decelerating the flywheel across a full eccentric range of motion. This distributes the braking demand across a greater amount of time and space while challenging the muscles at multiple angles. Once they're comfortable with full range of motion braking, you can consider introducing advanced strategies such as delayed braking (e.g., braking hard and fast during the late eccentric phase) or variable range of motion braking (braking at different points of the range of motion during each rep) to increase the eccentric demand.
• Exerfly Motorized Technology: Some Exerfly FRT devices have a motor which can boost the eccentric phase by 1-80% beyond what is put in concentrically. This capability adds a unique and versatile dimension to FRT. But we also recommend implementing this method only after a user has demonstrated the ability to perform non-motorized FRT with skill and control. Check out this prior post on different ways of using the motor.

For some recommendations on programming FRT for different training goals, check out this recent blog.

Example of New User Sessions

If you’re looking for a few examples of what new user sessions can look like, check out these recent Instagram posts!

Summary

While FRT has a few unique characteristics, getting new users started does not have to be complicated. By helping them understand key differences in how the movements feel, providing quality demonstrations and cueing, gradually progressing intensity and volume, and using reasonable loading parameters, you can get new users up to speed with FRT within just a few sessions!

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References

1. Ryan, S., Ramirez-Campillo, R., Browne, D., Moody, J. A., & Byrne, P. J. (2023). Intra-and Inter-Day Reliability of Inertial Loads with Cluster Sets When Performed during a Quarter Squat on a Flywheel Device. Sports, 11(6), 121.

2. Sabido, R., Hernández-Davó, J. L., & Pereyra-Gerber, G. T. (2018). Influence of different inertial loads on basic training variables during the flywheel squat exercise. International Journal of Sports Physiology and Performance, 13(4), 482-489.

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