Flywheel Training For Rugby

In the ever-evolving world of strength and conditioning, the adoption of innovative methodologies is crucial for optimising physical performance and maximising carryover from gym-to-pitch.

Over the last two decades flywheel training has emerged as a game-changer for athletes across many sports. Research has shown that flywheel training can increase lean muscle mass, improve strength and power as well as acceleration ability (2, 3, 4).

But how does it stack up against traditional weight training?

In this post I’ll dive into the comparisons, benefits, and provide some recommendations on where to start. We are implementing flywheel technology at Biella Rugby Club for season 2024/25 and I’ll post updates, observations and programmes as we progress through the season.

First thing’s first: what is flywheel training?

 Flywheel training involves using a device that employs rotating flywheels to create resistance instead of traditional weights. The primary distinction lies in the nature of resistance provided by flywheels, which is governed by the inertia of the spinning wheel rather than the gravitational force acting on weights. This allows for variable, accommodating resistance based on the force the user exerts.

Traditional weight training vs. flywheel training

Getting under a barbell with two feet on the ground and squatting is a tried and tested way to improve leg hypertrophy, strength, and power. Squats, deadlifts, and derivatives have been a staple in athletic training for decades because they work.

These exercises work because they’re simply basic human movement patterns that we can progressively overload with time. Additionally, they engage the whole body (for example, you can’t back squat a heavy weight properly without bracing through the trunk). Not to mention that traditional weight training is relatively easy to implement across large groups.

Nobody is saying traditional weight training is going away. It’s here to stay and there are various methods and modalities you can use to target specific adaptations.

There are, however, some limitations to traditional weight training such as;

1.   Fixed resistance
Weight doesn't adjust dynamically to the lifter's force output.

2.   Eccentric overload
Traditional weights may not effectively maximize the eccentric phase without complicated setups such as negative reps.

Essentially, flywheel training offers the solutions to the limitations of traditional weight training and can be useful for rugby players in various phases of the season. One study that compared flywheel technology to traditional weight training reported a greater performance improvement in change of direction ability using flywheel technology (1). As we know, change of direction performance is one element of agility and certainly something of interest to rugby players who need to be fast and agile.

Here are four things I like about flywheel training:

1.   Variable resistance
Resistance is directly proportional to the force exerted—no heavy weights required. Players can unload their spine while maximising leg strength and power, which is crucial at various points in the season.

2.   Enhanced eccentrics
By emphasizing the eccentric phase, flywheel training places unique stress on muscles, promoting benefits for change of direction ability and agility work.

3.   Instant feedback
We are using desmotec flywheel training technology which provides instant feedback around various metrics. Players can see exactly how much power they produce which encourages them to make every single rep count.

4.   Set-up
The squat pattern example allows players to maximise lower body power output even if they’ve picked up an upper extremity injury. This isn’t true for the squat, or even leg press, and during a long season it’s an advantage.

Recommendations:

1. Start Slow
Gradually introduce flywheel exercises. You’ll need to go through a familiarisation phase (much like we are doing now) and get the rhythm of whatever device you’re using.

2. Focus on Technique
Just like traditional weight training, this is a no-brainer. Range of motion can be different, however; keep your form as you perform any and all exercises.

3. Monitor Progress
Use performance metrics to adjust the inertia of the flywheel, ensuring continual improvement.

4. Incorporate Eccentric Overload
Apply techniques and reps that emphasize the eccentric phase for maximum muscle engagement.

5. Rest and Recovery
Despite not having larges compressive forces going through the spine, you need to rest as you would with traditional weight training exercises. Flywheel technology hits you differently because there is constant tension - constant work. My experience is players feel ready quicker between sets of flywheel squats compared to traditional squats - perhaps due to less stress going through the upper body and back. Though I advise taking the same rest times as necessary based on the training you’re doing and adaptation you’re targeting.

Conclusion

 Flywheel training represents a significant leap forward in the landscape of strength and conditioning. By providing variable resistance and emphasizing eccentric overload, it offers a unique and effective modality for enhancing athletic performance. While traditional weight training remains invaluable, integrating flywheel exercises may yield superior results in sports performance.

 
I’m looking forward to contributing to the research on flywheel technology and better understanding the best interventions specifically for rugby players. Given the current literature, I would suggest that whether you’re an athlete or a strength coach, it might be time to consider revolutionising your training with flywheel technology.

References

1.     de Hoyo M, de la Torre A, Pradas F, et al. Effects of eccentric overload bout on change of direction and performance in soccer players. Int J Sports Med 36: 308-314, 2015.

2.     Maroto-Izquierdo S, García-López D, de Paz JA. Functional and muscle-size effects of flywheel resistance training with eccentric-overload in professional handball players. J Hum Kinet 60: 133-143, 2017.

3.     Murton J, Eager R, Drury, B. Comparison of flywheel versus traditional resistance training in eliteacademy male Rugby union players. Res. Sports Med 31: 214–227, 2021.

 4.     Sabido R, Pombero L, Hernández-Davó JL. Differential effects of low vs. high inertial loads during an eccentric-overload training intervention in rugby union players: a preliminary study. J Sports Med Phys Fitness 59: 1805-1811, 2019.