‍Background and Purpose 

Strength training has shown promise for improving running economy and mechanical efficiency during running, but flywheel training could be particularly useful due to the higher eccentric loading and stretch shortening cycle (SSC) loading the method offers. The purpose of this study was to compare the effects of adding flywheel-based vs barbell-based strength training to an endurance program in young, well-trained runners.  

Methods 

22 male distance runners were randomly assigned to a group that added either flywheel squats (n=12) or barbell squats (n=10) to their endurance training programs. Both groups performed a 10 km run in the morning, and then 4 sets of 6 reps of squats in the afternoon, using either a barbell loaded with 85% of their one repetition maximum (1RM) or a flywheel device with an inertial load of 0.06 kgm². Training was completed 3x per week for 6 weeks. Measures of peak oxygen consumption (VO₂peak), running economy at 65%, 75%, and 85% of VO₂peak, and various performance measures from squat jumps and countermovement jumps were measured at pre and post and compared across groups.  

Results 

The flywheel group had significant improvements in running economy at all three intensities, as well as increases in jump height and rate of force development for both the squat and countermovement jumps. The barbell squat group did not have significant improvements in any of these measurements.  

Key Takeaways 

• Adding 3 sessions of flywheel squats per week to an endurance program resulted in improved running economy and lower body power capabilities, while barbell squats did not have the same effect.  

• The authors suggested that the greater eccentric and SSC loading offered by the flywheel squats may be advantageous for improving both running economy and jump performance in these well-trained runners. And that adding flywheel squats to a runner’s weekly program may be a simple but effective way of improving running economy and neuromuscular force capabilities.