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Flywheel Training Insights
10 mins
A Beginner's Guide to Getting Started with Exerfly Flywheel Training
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!
Written by
Alex Ehlert
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Performance
10 mins
Deceleration in Sport: Putting on the Brakes With Exerfly
FRT can be a valuable tool to help develop the required neuromuscular capabilities that allow athletes to brake hard and fast. This can help athletes perform at the highest level, reduce their risk of injury, and avoid detraining during busy times of the competitive season.
Written by
Alex Ehlert
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Performance
10 minutes
A Coach's Guide to Integrating Flywheel Resistance Training in the Team Setting
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.
Written by
Ernest DeLosAngeles
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Performance
10 Minutes
Strategic Implementation of Velocity Zones in Flywheel Training
Velocity based training (VBT) has become a popular tool for prescribing and monitoring intensity/volume for traditional resistance training (TRT) exercises among strength and conditioning coaches. Although there are many methods that you may utilize VBT, one of the most common implementations is velocity zones.
Written by
Joey Szymkowicz
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Performance
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Flywheel Training Insights
Programming Strategies for Flywheel Resistance Training
Flywheel resistance training (FRT) allows for an adaptable resistance which can be tailored to targeted outcomes. Yet many athletes and coaches, being unsure of where to begin in programming, fall into the trap of believing it is only effective for high reps and high-volume flywheel workouts, largely because many studies have used such protocols.
Written by
Ernest DeLosAngeles
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Medicine
10 mins
Cardiovascular Responses: Flywheel Resistance Training vs. Traditional Resistance Training
The Exerfly Platform was recently used in a study on the cardiovascular adaptations resulting from different high-intensity resistance training methods.
Written by
Alex Ehlert
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Performance
10 Minutes
How to Strengthen Your Descending: Eccentric Training For Trail Running and Hiking
Although hiking and running downhill are less strenuous on your lungs compared to hiking uphill, they can still place significant strain on your core and quadricep muscles. A nine-year study by a researcher at the University of Innsbruck revealed that a staggering 75% of hiking accidents happen during the descent.
Written by
John Ireland
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Performance
10 Minutes
Progressive Overload with Flywheel Resistance Training
A question we often get at Exerfly is how to progressively overload for flywheel resistance training (FRT). At the simplest level, you can progress FRT the same way you would traditional resistance training – by manipulating one or more training variables (i.e. volume or load/intensity).
Written by
Joey Szymkowicz
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Performance
10 Minutes
Rotational Training with the Exerfly RackFly: Flywheel Resistance Training
One of the unique benefits of flywheel resistance training (FRT) is the ability to load multi-directional movement patterns across the force-velocity relationship. For this reason, it is not surprising that FRT has been well adopted within sports where explosive rotational actions are required, such as baseball, golf, and tennis.
Written by
Alex Ehlert
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Performance
10 Minutes
Implications of Flywheel Resistance Training on Running Performance Benefits of Strength and Power Development for Endurance Runners
Strength and power development are important characteristics of athletic performance in many sports. Researchers have highlighted the benefits of strength training for middle to long-distance endurance runners to improve their endurance performance.
Written by
John Ireland
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Performance
10 minutes
Beyond Performance: The Effects of Exerfly on the Weight Room Environment from a Psychological Perspective
I often talk about how flywheels can improve performance, ideas on how to implement it, and the classic sets and reps in most of my blog and social media posts. I tend to neglect the psychological effect of introducing new technology to the weight room or to new clients. This is partly because it is extremely hard to quantify. As coaches we don't hand out surveys to find out motivation levels, the weight room buy in, or exercise preference.
Written by
Joey Szymkowicz
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Performance
10 Minutes
Reducing Hamstring Injury Risks in Sports with Eccentric Training: Understanding Muscle Injuries in Athletes
Muscle injuries among athletes are common and often occur during high-speed running, sprinting, and kicking actions. These injuries are responsible for time lost to competition and training.
Written by
John Ireland
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Performance
10 Minutes
Flywheel Resistance Training in Sport: Minimum Effective Dose Considerations
Flywheel resistance training (FRT) is revolutionizing the way athletes can enhance their athletic and sporting performance. This innovative training modality utilizes the principles of rotational inertia to provide resistance, making it possible to achieve greater eccentric overload compared to traditional weight training.
Written by
Ernest DeLosAngeles
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Flywheel Training Insights
All
Performance
10 minutes
Boosting Your Knowledge About Exerfly's Eccentric Boost Technology
One of the proposed benefits of flywheel resistance training (FRT) is its ability to achieve accentuated eccentric loading (AEL) (3). AEL is achieved when the eccentric mechanical output is higher in comparison to the concentric mechanical output (ie., power, velocity, force).
Written by
Joey Szymkowicz
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Performance
10 Minutes
Cluster Sets with Exerfly Flywheel Training
Flywheel resistance (FRT) is an effective and efficient method for increasing strength, power, and measures of athletic performance across different populations. Much like traditional resistance training (TRT), FRT is typically divided into sets of pre-defined numbers of repetitions with several minutes of rest in-between. But there is growing interest in the use of cluster sets (CS), which break up each set into clusters of reps with short “intra-set” rest periods in-between.
Written by
Alex Ehlert
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Performance
5 Minutes
Crawley Town FC's In-season Flywheel Resistance Training MD-4 & MD-2
In preparation for competition, an athlete or coach, a team must consider many factors such as physical demands of the sport, specificity, technical and tactical skills.
Written by
John Ireland
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Performance
5 Minutes
Crawely Town FC's Post-Match Top Ups for Bench Players: Insights from Ricky McFarlane
My observations from post-game workload for bench players is that most teams only really worry about high-speed running and sprint distances after a game. I understand as there is a lot of research behind it. However, I believe many clubs are focusing too much on research and not on the players and the environment on any given day.
Written by
John Ireland
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Performance
5 Minutes
Are Traditional Football Warm-Ups Outdated? Flywheel Training for Performance and Injury Prevention with Ricky McFarlane
Ricky McFarlane, Head of Performance at Crawley Town FC and PWR Sports & Human Performance, shares valuable insights into the importance of integrating flywheel resistance training into warm-up routines.
Written by
John Ireland
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Flywheel Training Insights
10 Minutes
Mastering Flywheel Training: Harnessing the Potential of Inertial Load-Velocity Profiles
Limited training load and monitoring guidelines for flywheel training exist. One possible reason for this is that with flywheel technology, determining a true 1RM is not feasible since there is no maximum load that can be lifted. Rather, an athlete needs to accelerate the flywheel during the concentric phase, which then releases the stored energy during the following eccentric phase.
Written by
Joey Szymkowicz
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Performance
5 mins
Flywheel Resistance Training and the Young Athlete
The versatility of the flywheel via a wide range of exercises targeting specific muscle groups and movement patterns allows coaches to keep workouts safe, interesting, and engaging for young athletes.
Written by
John Ireland
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Performance
5 Minutes
Are You Ready For Winter Training?
At this time of the year, it's customary for athletes to undergo a training phase to maintain baseline fitness levels, address any technical weaknesses, and incorporate strength training for performance improvements and injury prevention.
Written by
John Ireland
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Performance
5 mins
Exerfly Flywheel Training - Enhancing Judo Performance and Beyond
In the world of Judo, where range of motion (ROM) and explosive power are paramount, athletes are constantly seeking innovative training methods to gain a competitive edge. One such technique gaining traction is the integration of Exerfly Flywheel Training equipment into Judo training regimes.
Written by
Nick Bolton
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Medicine
Exerfly x Charlton Athletic FC Injury Reduction Success
We are thrilled to announce how Charlton Athletic have been using Exerfly, which resulted in a remarkable reduction in overuse injuries, the men's first-team will continue utilizing Exerfly equipment.
Written by
Nick Bolton
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Flywheel Training Insights
10 Minutes
Lessons Learned After my First Year of Flywheel Training
A few years back, I ask Chris to come on my Physical Preparation Podcast, and we start discussing his experience with flywheel training.
Written by
Mike Robertson
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Medicine
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Performance
10 Minutes
Eccentric Exercise For Stability
Stability has become a bit of a catch-all term, in my opinion. If someone gets hurt, "they needed more stability!" Nothing is more stable than a cast or a splint allowing zero movement. My challenge for the reader is to question what stability is and means while finding alternate ways of training "stability" and understanding the dynamic importance of all motor functions!
Written by
Andrew Hauser
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Performance
10 Minutes
Eccentric Training For Vertical Jump: Add Inches In Weeks!
One of the most common metrics an athlete can measure their power and strength is performing a vertical jump. There are two types of athletes that find their way into a typical strength and conditioning program: the wiry athlete that can jump extraordinarily high but lacks overall strength and the incredibly strong athlete who can squat the house but barely gets inches off the ground.
Written by
Paolo Issac
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Medicine
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Performance
5 Minutes
Eccentric Stretching Methods For Achilles Rehab & Performance
Whether you are a weekend warrior, a high-level competitive athlete, or somewhere in between, every step you take begins from the ground up. Each person's most powerful muscles in the foot and ankle complex are the soleus and gastrocnemius, which have tendons that join together to form the common Achilles tendon.
Written by
David Barnett
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Medicine
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Performance
5 Minutes
Eccentric Hamstring Exercises: Bulletproof Against Injury
Eccentric strengthening is something that many individuals are missing out on the vast benefits in gyms worldwide, both for performance as well as looking good in front of the mirror. In his book "Triphasic Training," Cal Dietz referred to the Eccentric phase of dynamic movement as "the deceleration or lowering portion of the movement. It is associated with muscle lengthening.During this phase, kinetic energy is absorbed and stored in the tendons of the muscle structure to be used during the stretch reflex." Let's take a deeper look at eccentric strengthening, specifically for the hamstrings.
Written by
Andrew Hauser
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Performance
10 Minutes
How Professional Tennis Players Prepare With Exerfly: Francis Bougy
Tennis is an intermittent sport with gross bodily movements within a small playing area (average distance per point 6m) [1]. The physical demands of tennis are more explosive type movements, which can be in any direction. Thus, a player’s ability to accelerate, decelerate and change direction is pivotal. In my experience, regardless of the level of competition.
Written by
Francis Bougy
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Performance
5 Minutes
Carmen Bott On Flywheel vs. Traditional Training on Change of Direction Ability
In her latest Youtube video, Coach Bott discusses how flywheel resistance training stacks up against traditional resistance training for improving power and change of direction ability based on a systematic review of the Effect of Flywheel versus Traditional Resistance Training on Change of Direction Performance in Male Athletes by Chaabene et al. (2022).
Written by
Carmen Bott
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Medicine
10 Minutes
Using Flywheel Training For Long Term Knee Health
Maintaining joint integrity is crucial if you are a young performer or simply looking to live an active lifestyle. It is known that individuals who suffer an injury to a joint like the knee (ACL rupture, for example) will likely develop early-onset osteoarthritis, which can impact their quality of life.
Written by
Xavier Roy
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Flywheel Training Insights
10 Minutes
Moxy Monitor & Exerfly Flywheel Training Integration
The Moxy Monitor is a device for measuring oxygen delivery and utilization within the muscular tissue. These devices are called Near-infrared spectroscopy (NIRS) devices. However, it has been used in many sporting environments, primarily in endurance sports such as running and cycling.
Written by
Andrew Hauser
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Performance
5 Minutes
Ross Dewar: Professional Cricket and Strength & Conditioning Coach
Ross Dewar has worked in Professional Cricket as a Strength & Conditioning coach since 2000, working with Somerset, Northamptonshire, and Worcestershire. As well as holding a degree in sports & exercise science and his UKSCA accreditation, Ross is passionate about self-improvement and helping cricketers become the best they can be physically and professionally.
Written by
Nick Bolton
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Performance
5 Minutes
Will Collins: Behind Every World-Class Athlete, there's a World-Class Coach
Behind the likes of record-breaking sprinters Tiffany Townsend, Jacob Norman, and Hezikiah Jones, is one of the world's youngest elite professional coaches: Will Collins. Every sprint coach wants to produce the fastest athletes. But for Will, it's all in the details. This means taking a detailed, science-based approach to training using Exerfly.
Written by
Nick Bolton
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Performance
5 Minutes
Journey to NBA: Andre Mattson
Exerfly is proud to be working with Andre Mattson, Head of Performance for the Santa Cruz Warriors and previous strength and conditioning coach of the New York Knicks and the Charlotte Hornets.
Written by
Nick Bolton
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Performance
10 mins
Bulletproof Your Hamstrings: 6 Exercises to Build Maximum Strength
The incorporation of flywheel specific hamstring exercises into your training program has been shown to be as effective and potentially a superior method of training in comparison to TRT exercises. 
Written by
Joey Szymkowicz
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