Effects of moderate vs. high iso-inertial loads on power, velocity, work and hamstring contractile function after flywheel resistance exercise

Cluster sets lead to better performance maintenance and minimize training-induced fatigue than traditional sets

Objective

The aim of this study was to examine the acute effects on mechanical, neuromuscular, metabolic, and muscle contractile responses to different set configurations in full-squat (SQ).

Methods

Twenty-two men performed three SQ sessions that consisted of 3 sets of 12 repetitions with 60% 1RM with 4 minutes inter-set rests: a) traditional set (TS): no rest within the set; b) cluster-6 (CS6): a 30 seconds intraset rest after the 6th repetition of each set; and c) cluster-2 (CS2): a 30 seconds intraset rest every 2 repetitions. Mechanical (i.e., force, velocity, and power) and electromyography (EMG) values were recorded for every repetition. A battery of tests was performed: a) tensiomyography (TMG), b) blood lactate c), countermovement jump (CMJ), d) maximal isometric SQ, and e) performance with the load that resulted in a velocity of 1 m·s-1 at baseline (V1-load). Repeated measured ANOVA analyses were used to compare the 3 protocols.

Results

As the number of intraset rests increased (TS < CS6 < CS2), mechanical performance was better maintained (p < 0.01) and EMG variables were less altered (p = 0.05). At post, CS2 and CS6 displayed lower lactate concentration, lesser reductions in CMJ height, and smaller alterations in TMG-derived variables than TS (p < 0.05).

Conclusion

The introduction of short and frequent intraset rest periods during resistance exercise alleviates training-induced fatigue, resulting in better maintenance of performance. This approach can be applied during the in-season period when minimizing fatigue is a priority.

The impact of flywheel resistance squat training on lower limb strength in female college basketball players

Objective

This study compared the effects of Flywheel Resistance Squat Training (FRST) vs. Traditional Resistance Squat Training (TRST) on lower body strength in female collegiate basketball players.

Methods

Nineteen participants were randomly assigned to either the FRST group (n = 9) or the TRST group (n = 10) through a random number draw. Both groups underwent a 6-week intervention with training sessions conducted twice a week. The FRST group utilized an inertia of 0.075 kg ·m2, while another group trained at 80% of their one-repetition maximum (1RM). Each training session consisted of 4 sets of 8 repetitions with a 3-minute rest between sets. Both groups performed standardized warm-ups and stretches before and after each training session. The effectiveness of the training methods was assessed through the Countermovement Jump (CMJ), Reactive Strength Index (RSI), Eccentric Utilization Ratio, Running Vertical Jump, and 1RM squat.

Results

The FRST and TRST groups showed differences within groups in both CMJ and 1RM squat (p < 0.01), with the FRST group demonstrating moderate effect sizes in CMJ (Hedges' g = 0.59) and 1RM (Hedges' g = 1.01). However, there were no differences between groups (p > 0.05). The Eccentric Utilization Ratio showed a small effect size (p = 0.78;η p 2 = 0.01 ). Additionally, Reactive Strength Index and Running Vertical Jump exhibited low test-retest reliability.

Conclusion

The two groups did not exhibit a statistically significant difference. Nonetheless, both FRST and TRST demonstrated positive effects on 1RM squat and CMJ performance compared to baseline values for each method. Therefore, flywheel resistance training can be considered an effective alternative to traditional resistance training for enhancing strength levels in female basketball players.

Methodical approaches to determine the rate of radial muscle displacement using tensiomyography: A scoping review and new reporting guideline

Tensiomyography is a non-invasive method to assess skeletal muscle contractile properties from the stimulated radial displacement. Many studies have used the rate of displacement (Vc) as an indirect measure of muscle contraction velocity. However, no standardised methodical approach exists to measure displacement and determine Vc. This review aimed to provide an overview of concepts to determine Vc and measurement protocols to foster the development of a standardised methodical approach. This review followed the Preferred Reporting Items for Systematic Reviews and meta-Analyses extension for Scoping Reviews (PRISMA-ScR) guideline. Systematic searches were performed within five electronic databases and additional sources. The included 62 studies reported 10 different concepts to determine Vc, which we summarised in three groups. The determination concepts differed mainly regarding time intervals during the contraction phase considered and criteria used to define these intervals. Essential information on the equipment and raters, measurement setup, electrical stimulation procedure, and data analysis were frequently not reported. In conclusion, no consensus on how to determine Vc existed. Incomplete reporting of measurement protocols hindered study comparison, which obstructs developing a standardised approach. Therefore, we propose a new guideline for reporting measurement protocols, which covers the 1) equipment and rater, 2) measurement setup, including positioning of the subject, sensor and electrodes, 3) electrical stimulation, including initial stimulation amplitude, increment, and endpoint, and 4) data analysis, including selection criteria and number of analysed signals and a definition of derived parameters.

The Effect of Flywheel Inertia on Peak Power and Its Inter-session Reliability During Two Unilateral Hamstring Exercises: Leg Curl and Hip Extension

This study investigated the effect of flywheel moment of inertia (0.029, 0.061, and 0.089 kg·m2) on concentric and eccentric peak power and eccentric:concentric peak power ratio during unilateral flywheel leg curl and hip extension exercises. Moreover, the inter-session reliability of peak power was analyzed during both exercises. Twenty amateur male soccer athletes attended five visits-performing three sets of eight repetitions of either unilateral leg curl or hip extension (all three moments of inertias) during each visit. For the unilateral leg curl, there were no differences in any measure between moments of inertia (p = 0.479) but a higher eccentric than concentric peak power for all moments of inertia (p < 0.001). For the unilateral hip extension, differences between moments of inertia were reported for all measures (p < 0.05). Specifically, the lowest moment of inertia elicited the greatest concentric peak power (p = 0.022), there were no differences with the medium inertia (p = 0.391), and the greatest moment of inertia obtained the greatest eccentric peak power (p = 0.036). Peak power measures obtained acceptable to excellent reliability while the eccentric:concentric ratio reported unacceptable to good reliability for both exercises. A variety of moments of inertia can elicit high eccentric knee flexor demands during unilateral leg curls, whereas higher moments of inertia are needed to achieve an eccentric-overload in peak power during hip extensions. Different exercises may have different inertia-power relationships. Concentric and eccentric peak power measures should continue to inform training, while the eccentric:concentric ratio should not be used.

Effects of Six Weeks of Flywheel Single-Leg Romanian Deadlift Training on Speed, Jumping and Change of Direction Performance

Several studies have confirmed the efficacy of flywheel training, mainly in the bilateral half-squat exercise. The aim of the present study was to analyze the effects of single-leg Romanian deadlift flywheel training on speed, jumping and change of direction performance. Seventeen young healthy males underwent two periods of 3-week training based on two weekly sessions of 3 sets × 7 repetitions or 4 sets × 7 repetitions of single-leg Romanian deadlifts (0.037 kg/m² moment inertia) with their dominant and non-dominant leg. After the first three weeks of the program, the CMJ, the 10 m, 30 m and total sprint times, as well as the COD-90 test, presented likely substantial beneficial effects and a small decrease in the relationship between the sprint and COD-90 test performance. After the second period of the three-week training, likely detrimental effects were observed in some of the change of direction conditions and an increase in the relationship between the sprint and the COD-180 performance. It could be hypothesized that most of the flywheel training effects reported in the traditional protocols lasting a minimum of 5–6 weeks would occur in the first weeks of training.

The use of real-time monitoring during flywheel resistance training programmes: how can we measure eccentric overload? A systematic review and meta-analysis

This systematic review and meta-analysis aimed to analyse the technologies and main training variables used in the literature to monitor flywheel training devices in real time. In addition, as the main research question, we investigated how eccentric overload can be effectively monitored in relation to the training variable, flywheel shaft type device and the moment of inertia selected. The initial search resulted in 11,621 articles that were filtered to twenty-eight and seventeen articles that met the inclusion criteria for the systematic review and meta-analysis, respectively. The main technologies used included force sensors and rotary/linear encoders, mainly to monitor peak or mean force, power or speed. An eccentric overload was not always achieved using flywheel devices. The eccentric overload measurement was related to the main outcome selected. While mean force (p = 0.011, ES = -0.84) and mean power (p < 0.001, ES = -0.30) favoured the concentric phase, peak power (p < 0.001, ES = 0.78) and peak speed (p < 0.001, ES = 0.37) favoured the eccentric phase. In addition, the lower moments of inertia (i.e., from 0.01 to 0.2 kg·m²) and a cylindrical shaft type (i.e., vs conical pulley) showed higher possibilities to achieve eccentric overload. A wide variety of technologies can be used to monitor flywheel devices, but to achieve eccentric overload, a flywheel cylindrical shaft type with low moments of inertia is advised to be used.

Morphology of the Patellar Tendon and the Contractility Response of the Quadriceps: Symmetry and Gender Analysis

The purpose of the study was to describe the differences between the dominant and non-dominant leg regarding contractility response and quadriceps strength and the morphology and stiffness of the patellar tendon (PT) in a group of physically active men and women. Fifty physically active subjects (36 men and 14 women) were evaluated for morphology and stiffness of the PT, contractility response of the rectus femoris of the quadriceps, isometric strength of the quadriceps and hamstrings, and isokinetic strength (concentric and eccentric) at 60°/s of the knee extensors. The measurements were made on the subject's dominant and non-dominant leg. The men showed a greater thickness of the PT in both legs compared to the women. Regarding the contractility response, the women recorded a 10.1 ± 16.2% (p = 0.038) greater contraction time (ct) in the dominant versus the non-dominant leg and the men recorded 11.9% (p = 0.040) higher values in the dominant leg compared to the women. In all the absolute strength measurements the men recorded higher values (p < 0.05) than the women, however, when the values were normalised with respect to the muscle mass of the leg these differences disappeared. The dominant leg showed values of isometric strength and eccentric strength at 60°/s (p < 0.05) greater than the non-dominant leg. The reference values provided in this study of the knee extensors and PT may be useful for detecting possible muscular or tendinous anomalies.

The Effect of Autoregulated Flywheel and Traditional Strength Training on Training Load Progression and Motor Skill Performance in Youth Athletes

Background: The effects of flywheel resistance training (FRT) on youth are relatively unknown. The aim of this study was to compare the effects of autoregulated FRT with traditional strength training (TST) on jumping, running performance and resistance training load progression in youth athletes. Thirty youth athletes (11.8 ± 0.9 yr) were matched for peak height velocity (PHV) status and block-randomised into two groups: FRT (n = 15, PHV −0.8 ± 1.6) and TST (n = 15, PHV −0.8 ± 1.5). Twelve resistance training sessions over a six-week intervention with flywheel or barbell squats were performed using autoregulated load prescription. Squat jump (SJ); countermovement jump (CMJ); and 10 m, 20 m and 30 m sprints were assessed pre- and post-intervention. The external load increased similarly for FRT and TST (z = 3.8, p = 0.06). SJ increased for both groups (p < 0.05) but running performance was unaffected (p > 0.05). Conclusions: FRT resulted in similar load progression and motor skill development in youth athletes as TST, but the perceived exertion was less. Autoregulation is a practical method for adjusting training load during FRT and should be considered as an alternative to autoregulated TST.

Comparison of Interventional Strategies to Improve Recovery after Eccentric Exercise-Induced Muscle Fatigue

The aim of this study was to compare the effects of various recovery techniques on muscle tissue after eccentric exercise-induced muscle fatigue (EIMF). Forty subjects (24.3 ± 2.6 years; 77.45 ± 8.3 kg; 177.0 ± 6.4 cm; 24.66 ± 1.6 kg∙m^-2) were randomly assigned to one of the following groups: manual therapy (n =10, MT), mechanical vibration (n = 10, MV), percussion therapy (n = 10, PT) or foam roller (n = 10, FR). The contraction time (Tc) and the radial displacement (Dm) of the gastrocnemius was evaluated through tensiomyography (TMG). The application of the different techniques had positive effects for Tc and Dm in the treated leg compared to the untreated leg (F = 50.01, p < 0.01, η²p = 0.58 and F = 27.58, p < 0.01, η²p = 0.43, respectively) and for the interaction of the factors (Time x Leg x Therapy: F = 5.76, p < 0.01, η²p = 0.32 and F = 5.93, p < 0.01, η²p = 0.33, respectively). The results of the various methods used were similar: Tc (F = 0.17, p = 0.917; η²p = 0.01) and Dm (F = 3.30, p = 0.031, η²p = 0.22). PT interventions show potential for restoring muscle compliance and reducing stiffness, similar to MT and possibly more effective (cost-time relationship) compared to MV or FR.

The effect of a weekly flywheel resistance training session on elite U-16 soccer players' physical performance during the competitive season. A randomized controlled trial

This study investigated the effects of a weekly flywheel resistance training session over a 10-week period on U16 soccer players' physical performance with special attention to change of direction ability (e.g., deficit [COD_def]). Twenty elite young soccer players were assigned to an experimental (EG, n = 10) or control (CG, n = 10) group. Unilateral countermovement jumps with dominant (CMJ_d) and non-dominant (CMJ_nd) leg, 10, 20, and 30-m linear sprint test and change of direction sprint test in 5 + 5 (COD10) and 10 + 10 m (COD20) were performed before and after flywheel training period. Significant within-group differences were found in CG in COD10 (p = 0.01; effect size [ES] = large) and COD_def10 (p = 0.03; ES = small) with dominant leg, while differences in EG were observed in CMJ (p = 0.001-0.01; ES = moderate-large) and in all COD and COD_def variables (p = 0.001-0.04; ES = large). Between-groups analysis revealed differences in favour of the EG in CMJ (p = 0.03-0.05) and COD and COD_def variables (p = 0.001-0.05). These findings suggest a weekly flywheel training session is suitable for improving jumping and COD abilities in U16 elite soccer players in season.

Effects of Different Inertial Load Settings on Power Output using a Flywheel Leg Curl Exercise and its Inter-Session Reliability

This study aimed to analyze the influence of the inertial load on both concentric and eccentric power output production during the flywheel leg curl exercise, and to assess the reliability of power output variables. Sixteen participants (8 males, 8 females) attended 4 testing sessions. During testing, participants performed one set of eight repetitions using a specific inertial load (0.083, 0.132, 0.182, 0.266 and 0.350 kg·m²) with a flywheel leg curl exercise. Concentric (CON) power, eccentric (ECC) power and the ECC/CON ratio were analyzed. The reliability analysis between sessions was performed. A significant interaction of inertia load x gender was found in CON power (p < 0.001) and in ECC power (p = 0.004), but not in the ECC/CON ratio (p = 0.731). A significant with-in (inertia loads) effect was found in CON power (p < 0.001) and in ECC power (p < 0.001), but not in the ECC/CON ratio (p = 0.096). CON power showed very high reliability scores, ECC power showed high to very high reliability scores, while the ECC/CON ratio ranged from poor to moderate. A significant between gender effect was found in CON power (p < 0.001) and in ECC power (p < 0.001), but not in the ECC/CON ratio (p = 0.752). This study is the first to report that power output in the flywheel leg curl exercise is altered by the inertia load used, as well as power output is different according to gender. CON and ECC power output presents high to very high reliability scores, and the ECC/CON ratio should not be used instead. These results can have important practical implications for testing and training prescription in sports.

Effect of Volume on Eccentric Overload-Induced Postactivation Potentiation of Jumps

PURPOSE

To investigate the postactivation potentiation (PAP) effects of different eccentric overload (EOL) exercise volumes on countermovement-jump (CMJ) and standing-long-jump (LJ) performance.

METHODS

In total, 13 male university soccer players participated in a crossover design study following a familiarization period. Control (no PAP) CMJ and LJ performances were recorded, and 3 experimental protocols were performed in a randomized order: 1, 2, or 3 sets of 6 repetitions of flywheel EOL half-squats (inertia = 0.029 kg·m2). Performance of CMJ and LJ was measured 3 and 6 minutes after all experimental conditions. The time course and magnitude of the PAP were compared between conditions.

RESULTS

Meaningful positive PAP effects were reported for CMJ after 2 (Bayes factor [BF10] = 3.15, moderate) and 3 (BF10 = 3.25, moderate) sets but not after 1 set (BF10 = 2.10, anecdotal). Meaningful positive PAP effects were reported for LJ after 2 (BF10 = 3.05, moderate) and 3 (BF10 = 3.44, moderate) sets but not after 1 set (BF10 = 0.53, anecdotal). The 2- and 3-set protocols resulted in meaningful positive PAP effects on both CMJ and LJ after 6 minutes but not after 3 minutes.

CONCLUSION

This study reported beneficial effects of multiset EOL exercise over a single set. A minimum of 2 sets of flywheel EOL half-squats are required to induce PAP effects on CMJ and LJ performance of male university soccer players. Rest intervals of around 6 minutes (>3 min) are required to maximize the PAP effects via multiple sets of EOL exercise. However, further research is needed to clarify the optimal EOL protocol configurations for PAP response.

Influence of the Strap Rewind Height During a Conical Pulley Exercise

The use of flywheel devices has increased in popularity within resistance training programs. However, little is known about modifiable variables which may affect power output responses, as the rope length and the height level used in a conical pulley device. The aim of this study was to assess the influence of using three different rope lengths (1.5, 2.5 and 3.5 meters) and four different height levels (L1, L2, L3 and L4) on concentric peak power (PPconc), eccentric peak power (PPecc) and eccentric overload (eccentric/concentric PP ratio; EO) during conical pulley exercises (i.e. seated and stand-up row). A total of 29 recreationally trained subjects (25.3±7.1 years; 1.74±0.06 m; 72.5±8.3 kg) took part in the study. Testing sessions consisted of 1 set of 10 repetitions under each condition; experiment 1: seated row exercise using the three different rope lengths; experiment 2: stand-up row exercise using four different height levels of the conical pulley. Results from experiment 1 did not show differences between rope lengths, although a trend for greater PPecc (ES=0.36-0.38) and EO (ES=0.40-0.41) was found when using longer rope lengths (2.5 and 3.5). Experiment 2 showed significant increases in both PPconc and PPecc as the height level used was closer to the cone base (L4). In contrast, EO values were significantly greater when using upper height levels (L1). These results suggest that the height level used during conical pulley exercises highly influences power output responses. Therefore, this variable should be carefully managed depending on the training goal (e.g. power vs hypertrophy).

Eccentric Resistance Training in Youth: Perspectives for Long-Term Athletic Development

The purpose of this narrative review is to discuss the role of eccentric resistance training in youth and how this training modality can be utilized within long-term physical development. Current literature on responses to eccentric exercise in youth has demonstrated that potential concerns, such as fatigue and muscle damage, compared to adults are not supported. Considering the importance of resistance training for youth athletes and the benefits of eccentric training in enhancing strength, power, speed, and resistance to injury, its inclusion throughout youth may be warranted. In this review we provide a brief overview of the physiological responses to exercise in youth with specific reference to the different responses to eccentric resistance training between children, adolescents, and adults. Thereafter, we discuss the importance of ensuring that force absorption qualities are trained throughout youth and how these may be influenced by growth and maturation. In particular, we propose practical methods on how eccentric resistance training methods can be implemented in youth via the inclusion of efficient landing mechanics, eccentric hamstrings strengthening and flywheel inertia training. This article proposes that the use of eccentric resistance training in youth should be considered a necessity to help develop both physical qualities that underpin sporting performance, as well as reducing injury risk. However, as with any other training modality implemented within youth, careful consideration should be given in accordance with an individual's maturity status, training history and technical competency as well as being underpinned by current long-term physical development guidelines.

Current Evidence and Practical Applications of Flywheel Eccentric Overload Exercises as Postactivation Potentiation Protocols: A Brief Review

PURPOSE

To summarize the evidence on postactivation potentiation (PAP) protocols using flywheel eccentric overload (EOL) exercises.

METHODS

Studies were searched using the electronic databases PubMed, Scopus, and Institute for Scientific Information Web of Knowledge.

RESULTS

In total, 7 eligible studies were identified based on the following results: First, practitioners can use different inertia intensities (eg, 0.03-0.88 kg·m2), based on the exercise selected, to enhance sport-specific performance. Second, the PAP time window following EOL exercise seems to be consistent with traditional PAP literature, where acute fatigue is dominant in the early part of the recovery period (eg, 30 s), and PAP is dominant in the second part (eg, 3 and 6 min). Third, as EOL exercises require large force and power outputs, a volume of 3 sets with the conditioning activity (eg, half-squat or lunge) seems to be a sensible approach. This could reduce the transitory muscle fatigue and thereby allow for a stronger potentiation effect compared with larger exercise volumes. Fourth, athletes should gain experience by performing EOL exercises before using the tool as part of a PAP protocol (3 or 4 sessions of familiarization). Finally, the dimensions of common flywheel devices offer useful and practical solutions to induce PAP effects outside of normal training environments and prior to competitions.

CONCLUSIONS

EOL exercise can be used to stimulate PAP responses to obtain performance advantages in various sports. However, future research is needed to determine which EOL exercise modalities among intensity, volume, and rest intervals optimally induce the PAP phenomenon and facilitate transfer effects on athletic performances.

Implementing Eccentric Resistance Training-Part 1: A Brief Review of Existing Methods

The purpose of this review was to provide a physiological rationale for the use of eccentric resistance training and to provide an overview of the most commonly prescribed eccentric training methods. Based on the existing literature, there is a strong physiological rationale for the incorporation of eccentric training into a training program for an individual seeking to maximize muscle size, strength, and power. Specific adaptations may include an increase in muscle cross-sectional area, force output, and fiber shortening velocities, all of which have the potential to benefit power production characteristics. Tempo eccentric training, flywheel inertial training, accentuated eccentric loading, and plyometric training are commonly implemented in applied contexts. These methods tend to involve different force absorption characteristics and thus, overload the muscle or musculotendinous unit in different ways during lengthening actions. For this reason, they may produce different magnitudes of improvement in hypertrophy, strength, and power. The constraints to which they are implemented can have a marked effect on the characteristics of force absorption and therefore, could affect the nature of the adaptive response. However, the versatility of the constraints when prescribing these methods mean that they can be effectively implemented to induce these adaptations within a variety of populations.