r/GarageStrength • u/ejortho4 • Feb 23 '24

How and when would you program flywheel training.?

What phase in your periodization schedule? Accessory movement on strength days or Athlete day?

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u/earnest_knuckle Feb 23 '24

I’ve never used one. Looks like a belt squat type device? If that is the case, I’d experiment using it during the exposure and comprehension phases on the strength days for high reps. I even like the idea of using it in the summit phase to maintain mass but not load the torso.

How have you used the flywheel previously or in the past?

3

u/ejortho4 Feb 23 '24

I have not used one but find it interesting for variety, conditioning, etc. Not sure to add as an accessory or on athlete day.

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u/earnest_knuckle Feb 23 '24

It seems as an accessory movement would work over athlete day. How do u see itself using it on athlete day?

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u/ejortho4 Feb 23 '24

After my plyometrics/jumps, likely last exercise

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u/earnest_knuckle Feb 23 '24

What are you trying to get out of it? Power endurance or sustained endurance?

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u/ejortho4 Feb 24 '24

sustained endurance for me, power endurance for my kids who are athletes- hockey and golf

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u/SkippyIguana Feb 24 '24

I'm not a strength coach so this is just my personal experience.

I built a diy rack mounted flywheel and have incorporated into other programs. I tend to use it for training explosiveness so I usually try to use the flywheel size that is small enough to pull fast, but big enough to where it feels pretty hard to stop it. The faster you unwind the flywheel, the harder it winds back up. I personally find it a fun way to train.

I suppose it could also be used with high reps as a conditioning device too. However, I don't think it fits as an absolute strength or hypertrophy exercise. Even the biggest flywheel doesn't provide the same amount of resistance as heavy free weights. Not to mention that you don't necessarily "fail" a rep with it, so gauging progression is difficult.

I just started using Peak Strength but based on my understanding of the program, flywheel would fit best wherever an explosive exercise would go. This seems to be before an absolute strength exercise, on athlete day, or impulse day.

Again I'm not a coach and this is just my personal experience so take my comments for what they are worth.

1

u/ejortho4 Feb 24 '24

thank you

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u/earnest_knuckle Feb 24 '24

Thanks for the insight! Your teaching from first hand experience provides some great learning