Purpose

This study examined the effects of flywheel training and motorized flywheel training on strength-endurance and jump performance among physically active males and females.

Methods

11 recreationally trained males and females were randomly divided into a flywheel group (n = 3 males, n = 3 females) and motorized flywheel group (n = 2 males, n = 3 females).  The subjects performed 4 wks of strength-endurance squats with progressive volume (wk 1: 3 x 10, wk 2: 4 x 10, wk 3: 5 x 10, wk 4: 3 x 10).  The flywheel group had no motorized eccentric overload boost, whereas the motorized flywheel group had a 10% motorized eccentric overload boost.  The load throughout the 4 wks was individualized to a subject’s strength level utilizing a velocity zone of .65 - .75 m/s.  The following pre- and post-assessments were analyzed:

• 10RM Back squat  

• High intensity exercise endurance (HIEE): as many reps as possible at 60% of 1RM back squat

• Jump Performance: Jump height, peak power, and RSIm  

Results:

• 10RM Back squat, HIEE, jump height, peak power, and RSIm all significantly improved

• Indicated by effect size, the motorized flywheel group resulted in superior improvements in peak power and RSIm in comparison to flywheel group

Key Takeaways:

• Although there is a limited sample size, flywheel training and motorized flywheel training appears to be an effective form of resistance during a strength-endurance training block and can provide additional benefits to jump performance

• Motorized flywheel training may be superior in improving jump performance compared to non-motorized flywheel training  

• Utilizing velocity thresholds appears to be a feasible and highly effective way to individualize inertial load with both non-motorized and motorized flywheel training

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