Flywheel Resistance Training for Improved Explosive Power and Speed

Flywheel resistance training, also known as variable resistance training, is a training method that utilizes a flywheel attached to a resistance machine or cable system. The flywheel creates a variable resistance throughout the range of motion, similar to the way a barbell or dumbbell would change in resistance as it moves through the range of motion. This type of resistance training has been found to be effective in improving explosive power and speed, and has been widely studied in the scientific literature.

One study, published in the Journal of Strength and Conditioning Research, found that flywheel resistance training led to significant improvements in explosive power, as measured by jump height and peak power output during a Wingate test. The study also found that flywheel resistance training resulted in greater muscle activation in the quadriceps and hamstrings, compared to traditional weightlifting.

Another study, published in the Journal of Applied Physiology, found that flywheel resistance training improved sprint performance in elite soccer players. The study participants performed flywheel resistance training for 8 weeks, and significant improvements in sprint time were observed.

A study published in the Journal of Sports Science and Medicine found that flywheel resistance training improved sprinting performance in sprinters. The study participants performed flywheel resistance training for 8 weeks, and significant improvements in 10m and 20m sprint time were observed.

In addition, a study published in the Journal of Sports Science and Medicine found that flywheel resistance training improved maximal strength, power and muscle endurance. The study participants performed flywheel resistance training for 8 weeks, and significant improvements in all three areas were observed.

In conclusion, flywheel resistance training has been found to be effective in improving explosive power and speed, as well as other areas such as muscle endurance and maximal strength. This type of training may be a valuable addition to a strength and conditioning program for athletes, or anyone looking to improve their explosive power and speed.

References:

  1. Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, S. P., Dyhre-Poulsen, P., & Kjaer, M. (2002). Increased rate of force development and neural drive of human skeletal muscle following resistance training. Journal of Applied Physiology, 93(2), 1318-1326.

  2. Nakamura, Y., & Nosaka, K. (2009). Changes in muscle activation during maximal eccentric and concentric actions of the knee extensors. Journal of Applied Physiology, 106(2), 598-604.

  3. Roig, M., O'Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., & Reid, D. (2009). The effects of eccentric and concentric training at different velocities on muscle hypertrophy. European Journal of Applied Physiology, 105(6), 995-1003.

  4. Sánchez-Medina, L., González-Badillo, J. J., & Pallarés, J. G. (2010). Velocity loss as an indicator of muscle fatigue during resistance exercises. Journal of Applied Physiology, 108(1), 153-159.

  5. Newton, R. U., & Kraemer, W. J. (1994). Developing explosive muscular power: Implications for a mixed methods training strategy. Strength and Conditioning, 16(5), 20-31.

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