7 Methods of Isoinertial Training Strength Coaches Need
力量教练需要的 7 种等惯性训练方法

Experimenting with isoinertial training during the last year has led us to seven methods that are useful for coaches, and are not just new or different for Instagram. Changing everything you do every time you leave a seminar or buy a product is a sign of a poor system. Evolution, however, is a must. After a great summer, we found our flywheel training start to grow and advance as we’ve practiced and learned from others in our field.
去年的等惯性训练实验让我们找到了七种对教练有用的方法，而且这些方法对于 Instagram 来说不仅是新的或不同的。每次离开研讨会或购买产品时改变你所做的一切是一个糟糕的系统的标志。然而，进化是必须的。经过一个美好的夏天后，我们发现随着我们在该领域的其他人的实践和学习，我们的飞轮训练开始成长和进步。

We’ve created a simple continuum, from basic concepts to very advanced techniques that are not for everyone. If you’re interested in flywheel training, the information below is compelling, at the least. If you’re a coach in the right environment wanting to push the limits and depend on flywheels, this article will be valuable as well. Whatever the case, this review covers methods that span from the most basic fundamentals to the elite.
我们创建了一个简单的连续体，从基本概念到并不适合所有人的非常先进的技术。如果您对飞轮训练感兴趣，那么下面的信息至少是令人信服的。如果您是一名处于合适环境中的教练，想要突破极限并依赖飞轮，那么本文也将很有价值。无论如何，这篇评论涵盖了从最基本的基础知识到精英的方法。

The Spectrum of Techniques
技术范围

While we wanted to show incremental progressions of flywheel techniques, we realize no continuum is perfect. Ideally, each method moves in a linear fashion, so coaches can safely ramp up the demand on their athletes. The science of strength and conditioning is far from perfect, so there’s enough art left to give coaches plenty to play with.
虽然我们想展示飞轮技术的渐进式进步，但我们意识到没有一个连续体是完美的。理想情况下，每种方法都以线性方式进行，因此教练可以安全地提高对运动员的要求。力量和体能训练的科学远非完美，因此还有足够的艺术可供教练们运用。

Flywheels can be used by new trainees as well as the most elite athletes. It may seem that experimenting with elite and pro-level athletes is a huge risk, but if we’re going to make progress, we will continue to progress. There are times when unconventional and new is just what a top-level athlete needs to improve their performance.
新学员和最优秀的运动员都可以使用飞轮。与精英和专业级别的运动员进行试验似乎存在巨大的风险，但如果我们要取得进步，我们就会继续进步。有时，非常规和新颖正是顶级运动员提高表现所需要的。

The spectrum of flywheel techniques ranges from secondary strength exercises to accentuated eccentric overload, the most extreme form of strength training. This list is the first crack at ways to progress training methods, not just progressions of exercise. Down the road, I’m sure additional ideas will become part of this continuum, but for now, this is will make a dent in flywheel programming.
飞轮技术的范围从辅助力量练习到强化偏心超负荷（最极端的力量训练形式）。这份清单是首次尝试改进训练方法，而不仅仅是练习的进展。今后，我确信更多的想法将成为这个连续体的一部分，但就目前而言，这将对飞轮编程产生影响。

Below are the seven primary methods we’re using at our facility. We hope other coaches experiment with them and share their practices in the future.
以下是我们在工厂使用的七种主要方法。我们希望其他教练将来也能尝试并分享他们的实践。

Supplemental Ancillary Training
补充辅助培训

If you’re new to flywheel training and don’t want to take a leap of faith, this method is perfect. Take any basic secondary exercise, which is usually placed at the end of workouts because they’re important enough to include but not a priority, and use a flywheel option. Ancillary exercises let athletes experience flywheels without shocking their system. In our experience, it’s best to take time to become familiar with both the resistance of flywheels and the exercises themselves. Remember, most youth athletes are new to training properly, and basic exercises with flywheels are rather demanding, so be patient.
如果您是飞轮训练的新手并且不想冒险，那么这种方法是完美的。进行任何基本的辅助练习（通常放在锻炼结束时，因为它们很重要，可以包含但不是优先事项），并使用飞轮选项。辅助练习可以让运动员在不影响系统的情况下体验飞轮。根据我们的经验，最好花时间熟悉飞轮的阻力和练习本身。请记住，大多数青少年运动员对于正确的训练都是新手，并且飞轮的基本练习要求相当高，所以要有耐心。

We have both the kPulley and the kBox and like to mix and match the training just enough to give our athletes enough exposure so they understand the concept of flywheels before we start advancing. Progressing slowly leads to the fastest changes and adaptations by letting you avoid having to take a few steps back from errors or miscalculations. Slow and steady wins the race.
我们同时拥有kPulley和kBox ，并且喜欢混合搭配训练，以便为我们的运动员提供足够的接触机会，以便他们在我们开始前进之前了解飞轮的概念。缓慢的进步可以让你避免因错误或误算而后退几步，从而带来最快的变化和适应。缓慢而稳定地赢得比赛。

Video 1. Using a kPulley makes sense for arm assistance exercises. Elbow health and extension strength is vital for all athletes, not just those in throwing sports.
视频 1. 使用 kPulley 对于手臂辅助练习很有意义。肘部健康和伸展力量对所有运动员都至关重要，而不仅仅是投掷运动的运动员。

We know that some athletes will never use flywheels and others not for a year or so, and that’s not a problem. We have progression in mind from the jump because we tend to train athletes for long periods and built our business model on full-year clients. Also, waiting for an extended time before progressing to our more advanced equipment reinforces that the basics are a priority. Being disciplined and integrating flywheels slowly is not a punishment for athletes; it’s a way to make them earn their right to use the fancy stuff and progress.
我们知道，有些运动员永远不会使用飞轮，而另一些运动员则一年左右不会使用，这不是问题。我们从一开始就考虑到进步，因为我们倾向于长期训练运动员，并在全年客户的基础上建立我们的商业模式。此外，在升级到更先进的设备之前等待较长的时间也强化了基础知识的优先级。遵守纪律并慢慢整合飞轮并不是对运动员的惩罚；而是对运动员的惩罚。这是让他们赢得使用奇特物品和进步的权利的一种方式。

With a few sets of 1-2 exercises, athletes can grasp flywheel training fundamentals & get hypertrophy & strength benefits without wasting time.
通过几组 1-2 次练习，运动员可以掌握飞轮训练基础知识并获得增肌和力量益处，而无需浪费时间。Share on X 分享到 X

For coaches looking to enter the flywheel arena, we suggest arm exercises, single-leg training, single-joint training, and finishing sets of compound squats or deadlifts. With a few sets of 1-2 exercises, athletes will grasp the fundamentals of flywheel training and get solid hypertrophy and strength benefits without wasting time. I’m not promoting an overly cautious approach to flywheel training, but I also don’t recommend swapping all the ingredients out of your recipe as soon as you get a new mixing bowl.
对于希望进入飞轮领域的教练，我们建议进行手臂练习、单腿训练、单关节训练以及完成一组复合深蹲或硬拉。通过几组 1-2 次练习，运动员将掌握飞轮训练的基础知识，并在不浪费时间的情况下获得坚实的增肌和力量益处。我并不是提倡对飞轮训练采取过于谨慎的方法，但我也不建议您在获得新的搅拌碗后立即更换食谱中的所有成分。

Conventional Replacements for Main Exercises
主要练习的常规替代

In many circumstances, the next logical step is to swap primary barbell or machine exercises with the flywheel options. Depending on the athlete’s recovery ability and the program as a whole, coaches can swap out one day, one week, or one phase entirely and use flywheels. While this sounds bold, some teams spend entire training phases using isoinertial methods. We have not gone “all flywheel” yet, but find it a viable option for someone with a large arsenal of equipment.
在许多情况下，下一个合乎逻辑的步骤是将主要的杠铃或机器练习替换为飞轮选项。根据运动员的恢复能力和整个计划，教练可以更换一天、一周或整个阶段并使用飞轮。虽然这听起来很大胆，但一些团队在整个训练阶段都使用等惯性方法。我们还没有采用“全飞轮”，但发现对于拥有大量设备的人来说这是一个可行的选择。

Sequencing from single sessions or even parts of sessions before going all flywheel is the sensible way to progress, in theory. We’ve used the kBox as a belt squat for countless athletes, and some of our athletes find it’s a nice break from squatting when they’re in heavy training phases. We usually do this to bypass an issue like a shoulder or spine injury, though we’ve also had our heavy athletes do it with similar success.
从理论上讲，在开始所有飞轮之前，从单个会话甚至部分会话中进行排序是明智的进步方式。我们已经为无数运动员使用 kBox 作为深蹲腰带，我们的一些运动员发现，当他们处于高强度训练阶段时，这是从深蹲中休息的一个很好的休息方式。我们通常这样做是为了绕过肩膀或脊柱受伤等问题，尽管我们也让体重较大的运动员做到了类似的成功。

Video 2. Calf raises are great with flywheels and take a few sets to learn due to the timing of the eccentric pull. Experiment with tempos and rhythms based on what you feel you need with your athletes.
视频 2. 小腿抬高非常适合使用飞轮，并且由于偏心拉力的时机，需要进行几组来学习。根据您对运动员的需要，尝试节奏和节奏。

It is not, however, a 1-for-1 trade. I recommend increasing the rep range a bit when switching from standard barbell movements to flywheels. One consideration is that the increase in sets and reps will be more volume than some athletes are used to. Similar to any long term periodization, the key to success with isoinertial volume or loading is steady and manageable progression.
然而，这并不是一对一的交易。我建议从标准杠铃动作切换到飞轮动作时稍微增加次数范围。一个考虑因素是，增加的组数和次数将比一些运动员习惯的要多。与任何长期分期类似，等惯性容积或负荷成功的关键是稳定且可管理的进展。

Steady, manageable progression is the key to success with isoinertial volume or loading, says @ExceedSPF. #FlywheelTraining
@ExceedSPF 表示，稳定、可控的进展是等惯性体积或负载成功的关键。 #飞轮训练Share on X 分享到 X

Regardless of whether we include flywheels or not, we tend to reduce volumes in certain areas when we increase volumes in another. Before pre-season, we increase fieldwork and our time in the weight room drops off. We do the same for flywheel replacement. When we increase heavy kBox squatting for an athlete, we reduce their jumping or change of direction work on the field that week to allow for “fair trade.” Or we might simply reduce the amount of other eccentric work in the weight room.
无论是否包含飞轮，当我们增加某些区域的体积时，我们往往会减少某些区域的体积。在季前赛之前，我们增加了实地考察，我们在举重室的时间减少了。我们对飞轮更换也做了同样的事情。当我们增加运动员的大重量 kBox 深蹲时，我们会减少他们那周在场上的跳跃或改变方向的训练，以实现“公平交易”。或者我们可以简单地减少举重室中其他古怪的工作量。

There's no point in doing #FlywheelTraining in a vacuum. kMeter readings help us quantify the training, and our force plates quantify the results.
在真空中进行#FlywheelTraining 是没有意义的。公里读数帮助我们量化训练，而我们的测力台则量化结果。Share on X 分享到 X

Other times, we do the opposite and complement heavy flywheel use with other eccentric and deceleration methods. Instead of having a pretty workout on paper and hope it works in a few months, we jump-test athletes and look at eccentric measurements as best we can. There’s no point in doing flywheel training in a vacuum. Our kMeter readings help us quantify the training, and our force plates quantify the results of all of the work done during each week or month.
其他时候，我们则采取相反的做法，并用其他偏心和减速方法来补充重型飞轮的使用。我们不是在纸上进行一次漂亮的锻炼并希望它在几个月内发挥作用，而是对运动员进行跳跃测试，并尽可能地查看偏心测量值。在真空中进行飞轮训练是没有意义的。我们的公里读数帮助我们量化训练，我们的测力台量化每周或每月完成的所有工作的结果。

Isometric Enhancement Techniques
等距增强技术

There are two significant challenges with isometric work in team or group settings:
在团队或小组环境中等距工作存在两个重大挑战：

• creating an environment with an immovable object that works universally for all the athletes
  创建一个具有不可移动物体的环境，该环境对所有运动员都适用
• getting information regarding the effort of the contraction
  获取有关收缩力度的信息

We’re lucky to have tools for assessing force and effort as well as the kBox, which creates a unique and interchangeable immovable object very nicely. Whether you’re using the belt, harness, or an attachment for the upper body, you can adjust the length of the drive belt to have a custom-sized apparatus that works for all heights and strengths.
我们很幸运拥有评估力量和努力的工具以及 kBox，它可以很好地创建一个独特且可互换的不可移动物体。无论您使用的是腰带、安全带还是上半身附件，您都可以调整传动带的长度，以获得适合所有身高和力量的定制尺寸设备。

We can also add force plates to the ground or the flywheel’s platform to quantify the force or rate of force. This information shows us whether an athlete exerts sufficient effort early enough in the movement. One hard effort makes a difference and can be followed up with kMeter-guided feedback on the non-isometric repetitions that follow.
我们还可以在地面或飞轮平台上添加测力台来量化力或力的速率。这些信息向我们展示了运动员是否在动作中尽早付出了足够的努力。一项艰苦的努力就会产生影响，并且可以在随后的非等长重复中获得公里引导的反馈。

Video 3. You can add isometric benchmarks with load cells or force plates, but a good honest effort is all you need to get started. Athletes can use various leg angles to get started, but the most common is a deep squat.
视频 3。您可以使用称重传感器或测力台添加等距基准，但开始时您需要做的就是诚实的努力。运动员可以使用各种腿部角度来开始，但最常见的是深蹲。

Potentiation, like flywheel work, is a continuum. (I’ll cover potentiation later in this post). You can use potentiation to spark a workout, break through career plateaus, or increase an effort for a single set or movement. For the sake of this post, we use a few sets of hard, overcoming isometric efforts to ensure the work is performed with real effort. You’ll appreciate real effort after a single bout with an immovable object if you’ve never done so.
增强，就像飞轮的工作一样，是一个连续体。 （我将在本文后面介绍增强作用）。您可以使用增强功能来激发锻炼、突破职业平台或增加单组或动作的强度。为了这篇文章，我们使用了几组艰苦的、克服等距的努力来确保工作是真正努力地完成的。如果您从未这样做过，那么在与不可移动的物体进行一次较量后，您会欣赏到真正的努力。

As a side benefit, we’ve found that people with tendinopathy often experience pain at specific joint angles, which makes training hard a difficult task in logistics alone. With the kBox, we can adjust the belt length to circumvent the provocative range of motion and get some serious training stimulus without causing the athlete further anguish.
另一个好处是，我们发现患有肌腱病的人经常会在特定的关节角度感到疼痛，这使得艰苦的训练仅在后勤方面就成为一项艰巨的任务。借助 kBox，我们可以调整腰带长度以规避刺激性的运动范围，并获得一些严格的训练刺激，而不会导致运动员进一步痛苦。

Ultra-High-Speed Flywheel Training
超高速飞轮训练

The highest velocity bouts on a flywheel require a little skill and experience, and decent athletes can grasp adding the extra spin after a few sessions. High-speed movements, especially squats, not only provide a great change of pace for athletes who train consistently at high levels but also are an excellent tool for athletes struggling to acquire deceleration skills.
在飞轮上进行最高速度的比赛需要一点技巧和经验，优秀的运动员可以在几次训练后掌握增加额外的旋转。高速动作，尤其是深蹲，不仅为持续高水平训练的运动员提供了巨大的配速变化，而且对于努力获得减速技能的运动员来说也是一个极好的工具。

The flywheel can get the athlete off the court or turf and minimize the typical stress of these activities, mentally and physically. The speed is fast enough to be realistic, slow enough to be safe, and the load realistic enough to make a difference. High-speed flywheel training is learning without teaching, and we love that.
飞轮可以让运动员离开球场或草皮，并最大限度地减少这些活动的典型精神和身体压力。速度足够快才能真实，足够慢才能安全，负载足够真实才能产生影响。高速飞轮训练是无需教而学，我们喜欢这一点。

#HighSpeedFlywheel training offers speed that's fast enough to be realistic, slow enough to be safe, & the load realistic enough to make a difference.
#HighSpeedFlywheel 训练提供的速度足够快，足够真实，足够慢，足够安全，负载足够真实，可以产生影响。Share on X 分享到 X

Similar to deceleration work, jumping can be too much for athletes during certain parts of the training block. Adding high-speed flywheel work can reduce a bit of the impact without compromising the eccentric forces we want on the tendons and musculature.
与减速工作类似，在训练块的某些部分，跳跃对于运动员来说可能过多。增加高速飞轮工作可以减少一点冲击力，而不会影响我们想要对肌腱和肌肉组织产生的偏心力。

#HighSpeedFlywheel work reduces some of the impact without compromising the eccentric forces on the tendons and musculature, says @ExceedSPF.
@ExceedSPF 说，#HighSpeedFlywheel 工作可减少一些影响，同时又不会影响肌腱和肌肉组织上的偏心力。Share on X 分享到 X

Depending on what part of the squat or jump you focus on, you can manipulate your equipment to modify how the movement is executed. Setting up the drive belt at standing height emphasizes the turnover and change of direction as the primary focus. By simply extending the length of the drive belt, you give the athlete the ability to drive past the standing position and incorporate a much more extension-based exercise that even involves the ankle.
根据您关注的深蹲或跳跃的哪个部分，您可以操纵您的设备来修改动作的执行方式。将传动带设置在站立高度强调翻转和方向改变作为主要焦点。通过简单地延长传动带的长度，运动员就能够超越站立位置，并进行更多基于伸展的练习，甚至涉及脚踝。

Video 4. Athletes can perform faster-than-normal squatting patterns with flywheel training without risk. As athletes practice the movement and advance, the speed can reach some impressive levels.
视频 4。通过飞轮训练，运动员可以毫无风险地执行比正常情况更快的深蹲模式。随着运动员练习动作和前进，速度可以达到令人印象深刻的水平。

Similar to manipulating stresses with the flywheel, we sometimes switch out traditional jump work for high-speed flywheel squats. And we’ve even swapped elastic jump work for high-speed flywheel work. Moving fast in the weight room doesn’t necessarily translate to faster sprinting, but the emphasis on decelerating and accelerating the wheel with great intent is something not to overlook. Because speed and power work is neuromuscular in nature, you can consider this type of work learning rather than loading.
与用飞轮控制压力类似，我们有时会放弃传统的跳跃动作，转而进行高速飞轮深蹲。我们甚至将弹性跳跃工作改为高速飞轮工作。在举重室中快速移动并不一定意味着更快的冲刺，但重点是有意识地减速和加速车轮，这一点不容忽视。因为速度和力量训练本质上是神经肌肉，所以你可以考虑这种类型的学习而不是负荷。

Potentiation Techniques 增强技术

Potentiation is a lot trickier than social media would have us believe. If you’ve done it for some time and used measurement tools, you know that nothing works for everyone and everything works for some people. Consider this important question when implementing potentiation: Do you want to potentiate the main movement, the secondary movement, or both? So far, the research is clear that heavy or intense training temporarily primes the muscles used in these exercises. This makes flywheels an obvious candidate for potentiation.
增强作用比社交媒体让我们相信的要棘手得多。如果您已经这样做了一段时间并使用了测量工具，您就会知道没有什么对每个人都有效，而所有事情都对某些人有效。在实施增强时考虑这个重要问题：您想要增强主要运动、次要运动还是两者都增强？到目前为止，研究清楚表明，剧烈或剧烈的训练可以暂时激活这些练习中使用的肌肉。这使得飞轮成为明显的增强候选者。

The major flaw I see is the setup. Some people use so many movements, they look like they’re doing an obstacle course. And the setup is often far from practical or sensible. If the goal is to potentiate, spend time finding combinations of movements, reps, sets, and rest periods that allow the athlete to improve. Potentiation isn’t about trying to add more output following an exercise. It’s making sure the entire session will improve the athlete down the road.
我看到的主要缺陷是设置。有些人会做很多动作，看起来就像是在进行障碍训练。而且这种设置通常与实际或明智相去甚远。如果目标是增强力量，请花时间寻找能让运动员进步的动作、次数、组数和休息时间的组合。增强并不是在锻炼后尝试增加更多输出。它确保整个训练能够提高运动员的水平。

Video 5A. A good deal of new research is out on flywheels and potentiation. Make sure you read the protocols and repeat the specific loading and timing details in order to take advantage of the theoretical benefits.
视频 5A。大量关于飞轮和增强的新研究正在进行。确保您阅读协议并重复特定的加载和计时细节，以便利用理论优势。

Video 5B. After flywheel training, you can potentiate resisted sprints. Most coaches prefer more contrasting styles of pairings, but tinker with exercises to see what works best for you.
视频 5B。飞轮训练后，您可以增强阻力冲刺。大多数教练更喜欢对比鲜明的配对方式，但会不断修改练习，看看哪种最适合你。

When looking at the research, it’s easy to assume that if you do heavy stuff and then jump, you’ll improve. But realistically, you have to see the improvement in performance. We’ve all seen a spike in social media posts about French Contrast training, and it shows great potential. But what we know about Cometti’s method is that it’s possible to prescribe more than just squats and jumps.
当查看研究时，很容易假设如果你做大重量然后跳跃，你就会进步。但实际上，你必须看到性能的提高。我们都看到社交媒体上有关法式对比训练的帖子激增，它显示出巨大的潜力。但我们对科梅蒂方法的了解是，它可以规定的不仅仅是深蹲和跳跃。

We’ve used both upper and lower body potentiation methods for a long time now but only recently incorporated the flywheel in the plan. We use the flywheel for both heavy and isometric contractions paired with loaded and unloaded jumping or plyometric movements with promising results.
我们长期以来一直使用上半身和下半身增强方法，但直到最近才将飞轮纳入计划中。我们使用飞轮进行重度收缩和等长收缩，并结合加载和卸载的跳跃或增强式运动，取得了可喜的结果。

We've used the flywheel for both heavy & isometric contractions paired with loaded & unloaded jumping or plyometric movements with promising results.
我们使用飞轮进行大重量和等长收缩，搭配加载和卸载跳跃或增强式运动，取得了可喜的结果。Share on X 分享到 X

One thing I like about the flywheel in terms of potentiation is the setup, as discussed in the isometric section above. Taking that a step further, you can use the same tool for an overcoming isometric, followed by ultra-high-speed squats and then to jumps without any crazy setups or playing Frogger through a crowded gym. Set up the flywheel with low inertia, move the drive belt to the isometric height, perform the iso, do the fast squats, and then unclip the belt and jump (on the ground).
在增强方面，我喜欢飞轮的一件事是其设置，如上面的等距部分所述。更进一步，您可以使用相同的工具来克服等长收缩，然后进行超高速深蹲，然后进行跳跃，而无需任何疯狂的设置或在拥挤的健身房中玩青蛙过河。设置低惯性飞轮，将传动带移动到等距高度，进行iso，快速深蹲，然后松开皮带并跳跃（在地面上）。

Regardless of how you incorporate flywheels in your potentiation protocols, do so with purpose and results in mind. As cool and trendy as some of this stuff is, most of us are writing programs to improve our athletes rather than our following.
无论您如何将飞轮纳入您的增强方案中，都要牢记目的和结果。尽管其中一些东西很酷很时尚，但我们大多数人编写程序是为了提高我们的运动员而不是我们的追随者。

Contrast and Complex Training
对比和复杂训练

Following a potentiation section, one might be fully aware of how to use contrast or complex training, and I’ll spare you the repetitive explanation. Contrast and complex methods with the flywheel don’t need to be complicated. Though we use some methods with more novice athletes, we gear most of our contrast or complex training toward our higher-level client who has a considerable amount of training time under their belt. At some point, athletes will approach their genetic ceiling and slow down. Sometimes a little change of pace using complex training can help these athletes make the minor gains they need at this level.
在增强部分之后，人们可能会完全了解如何使用对比或复杂训练，我将不再向您重复解释。与飞轮对比和复杂的方法不需要太复杂。尽管我们对更多的新手运动员使用了一些方法，但我们将大部分对比或复杂训练针对的是拥有大量训练时间的高级客户。在某些时候，运动员会接近他们的基因上限并放慢速度。有时，通过复杂的训练稍微改变节奏可以帮助这些运动员在这个水平上取得他们所需的微小进步。

Video 6. After conventional squats, athletes can employ rebound jumps immediately after their strength work. After the inertia and speed are refined on the lift portion, coaches can see a better jump profile over time.
视频 6. 常规深蹲后，运动员可以在进行力量训练后立即进行反弹跳。在提升部分的惯性和速度得到优化后，随着时间的推移，教练可以看到更好的跳跃曲线。

Although it’s great to feel fast, it’s better to be fast. With contrast training, your athletes may feel fast after doing slower and heavier work. Having your athletes perform slow or isometric holds to contrast into sprints is excellent if it actually creates a faster sprint time or velocity. Flywheels have a role to play whether you use heavy-slow to fast-light or use fast exercises to improve firing rates in your slow, heavy work. When we do complex training with flywheels, we simply replace conventional exercises with flywheel or isoinertial exercises. Simple as that.
虽然速度快的感觉很好，但速度更快更好。通过对比训练，您的运动员在进行较慢和较重的训练后可能会感觉很快。让你的运动员进行慢速或等距保持来与冲刺形成对比，如果它实际上能创造更快的冲刺时间或速度，那么这是非常好的。无论您是使用重-慢到快-轻的训练方式，还是使用快速练习来提高缓慢、繁重的工作中的发射率，飞轮都可以发挥作用。当我们用飞轮进行复杂训练时，我们只需用飞轮或等惯性练习代替传统练习即可。就这么简单。

Accentuated Eccentric Overload
加剧偏心过载

The most demanding of all eccentric overload methods are the accentuated options—any methods that go beyond 100% maximal effort. As soon as an athlete hits a load they can’t perform concentrically, they’ve entered extreme territory, even if it’s with only one kilo. The million-dollar question is how much overload past 100% of concentric ability is necessary to get a greatly accentuated overload. I have seen theoretical numbers like 10-20%, but so far we’ve experienced benefits from 5-10%.
所有偏心超载方法中要求最高的是强调选项——任何超过 100% 最大努力的方法。一旦运动员达到了无法集中注意力的负荷，他们就进入了极限领域，即使只有一公斤。价值百万美元的问题是，需要超过 100% 同心能力的过载多少才能获得极大的过载。我见过 10-20% 之类的理论数字，但到目前为止我们已经体验到了 5-10% 的好处。

Video 7. Adding a shrug and your hips through the RDL will add more vertical force than the conventional exercise. Following the concentric motion with a bracing pattern does increase the eccentric contraction if timed right.
视频 7。通过 RDL 添加耸肩和臀部会比传统练习增加更多的垂直力。如果时机正确，采用支撑模式进行同心运动确实会增加偏心收缩。

The biggest challenge in training is knowing how much overload is enough to make a difference. Since accentuated eccentric overload (AEC) is on the far side of the spectrum, it’s difficult to prescribe the perfect effort. In addition to the difficulties with selecting the right overload, flywheels are very dependent on feedback beyond the selected flywheel disc; you need to use the kMeter or you’re just guessing. AEC is no joke. If you choose to use it, you must be careful and have a solid understanding of an athlete’s past efforts and abilities.
训练中最大的挑战是知道多少超负荷足以产生影响。由于偏心超载 (AEC) 属于较远的范围，因此很难规定完美的力度。除了选择正确的过载的困难之外，飞轮还非常依赖于所选飞轮盘之外的反馈；您需要使用公里表，否则您只是猜测。 AEC 不是开玩笑。如果您选择使用它，您必须小心并充分了解运动员过去的努力和能力。

I recommend sticking with the very familiar and primary movements when using AEC with the flywheel. Squatting and such make the most sense to me, as they’re the most familiar and are patterns people are used to loading heavily. If you’re not sure where to start in terms of loading, you can use traditional flywheel squats and look at the kMeter data to determine the athlete’s eccentric abilities. I’m sure you could also use force plate data or traditional squat information to create a map for your athletes.
我建议在将 AEC 与飞轮一起使用时坚持使用非常熟悉的主要动作。深蹲等对我来说最有意义，因为它们是最熟悉的，也是人们习惯于负重的模式。如果您不确定从哪里开始加载，您可以使用传统的飞轮深蹲并查看公里数据来确定运动员的离心能力。我相信您还可以使用测力台数据或传统的深蹲信息来为您的运动员创建地图。

It’s important to note, as most will understand, that AEC methods will bring along a considerable amount of soreness for some athletes. I’m not aware of much research that’s gone beyond short studies, but it seems like off-season training would be the time to incorporate these methods and save the athlete some in-season pain. It might also make sense to allow the athlete to auto-regulate the remainder of the session or even the training week in response to what happens after AEC training.

#AECflywheel workouts reset what is possible for less demanding training & raise the ceiling for resilience and athlete durability, says @ExceedSPF.
@ExceedSPF 表示，#AECflywheel 训练重新设定了要求较低的训练的可能性，并提高了运动员的韧性和耐力上限。Share on X 分享到 X

AEC workouts reset what is possible for less demanding training and raise the ceiling for resilience and athlete durability. You only need a few sessions to make real progress, so be cautious when first prescribing volume.
AEC 训练重新设定了要求较低的训练的可能性，并提高了运动员的韧性和耐力的上限。您只需要几次疗程即可取得真正的进步，因此在首次处方量时要小心。

Advanced Training Is for Advanced Trainees
高级培训是针对高级学员的

Just because an athlete is elite on the field doesn’t mean they’re an advanced athlete in the weight room. Of course, you should consider their level of ability. If an athlete has a low training age, you need to train them based on what they can do in training—not how good they are in their sport. Most of the exercises and training methods in this post will come in handy years from now if an athlete is new to flywheel training and for programming for experienced athletes. Experiment and see what works for you, as every training program is unique and must make sense for the athlete and the coach.
仅仅因为运动员在赛场上是精英，并不意味着他们在举重室里就是先进的运动员。当然，你应该考虑他们的能力水平。如果运动员的训练年龄较低，您需要根据他们在训练中的能力来训练他们，而不是他们在运动中的表现。如果运动员是飞轮训练的新手，并且对于经验丰富的运动员来说，本文中的大多数练习和训练方法将在几年后派上用场。尝试并看看什么对您有效，因为每个训练计划都是独一无二的，并且必须对运动员和教练有意义。

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