In modern athletic preparation, flywheel training has become a cornerstone of strength and performance development. In this article, our co-founder Fredrik Correa explains why it works – and how you can apply the same principles to elevate your own performance.
Walk into a high-performance facility and you’ll hear plates, cues, and clock beeps. But look closer and you’ll spot something quieter: athletes strapped into compact machines with no visible weights—yet every rep looks heavy.
That’s flywheel training. It earned space in elite rooms not for novelty, but because it solves problems barbells can’t: it keeps reps honest, it makes the lowering phase count, and it delivers measurable quality from the first rep to the last.
Why athletes choose Flywheel Training
Athletes pick Flywheel Training because the resistance adapts to their effort on every rep. That means sharper intent, better quality work, and fewer junk reps. On an Exxentric Flywheel System you accelerate hard in the concentric, then you control the braking phase with precision. This combination teaches coordination, rhythm, and real force application that carries over to the field.
How it works, the short physics
With an Exxentric device you spin a flywheel and store energy as angular momentum. The more energy you put in, the more energy you must absorb. That is flywheel resistance in practice. You can then create an eccentric emphasis by manipulating drive and absorption. For example, push up with two legs, then control the return with one. The device does not make overload by itself, you do, with intent and timing.
Proven benefits for performance
- Strength and power. Adaptive resistance matches intent, which supports rapid power adaptation and higher quality peak output across sets.
- Sprint and change of direction. Momentum driven loading enhances intermuscular coordination and braking skill, useful for deceleration and reacceleration.
- Tendon and joint resilience. Smooth, impact free loading supports tendon health and efficient stiffness management.
- Objective feedback. Pair your Exxentric setup with the kMeter for real time power, volume, and eccentric to concentric ratios so you can progress with confidence.
What to use from Exxentric
- kBox for lower body strength, deceleration work, and sprint support.
- kPulley for horizontal pressing, rowing, and rotational patterns that carry over to contact and throwing.
- SingleExx for isolated knee extensions and leg curls to target quadriceps and hamstrings when you need precision.
These devices integrate with the Exxentric App for session planning, live targets, and tracking.
Programming for athletes, simple templates
Use intent, clear work blocks, and the kMeter to guide load. Start with two to three sessions per week in the main phase. Use one session per week in season for maintenance. Every plan below uses 3 to 4 sets. Rest 90 to 150 seconds unless noted.
Speed support, low fatigue
- kBox Harness Squat, 6 to 8 reps, moderate inertia, punch up fast, control down crisp.
- kPulley Standing Row, 8 reps each side, keep ribs stacked, return with control.
- kBox Romanian Deadlift, 6 reps, focus on hamstring tension, smooth catch.
- Optional primer, kBox Calf Raise, 10 reps, short rest, 60 seconds.
Goal, fast concentric intent with clean braking. Stop the set when concentric speed or range drops.
Power building, pre season
- kBox Front Squat, 6 reps, moderate to heavy inertia
- kBox Bulgarian Split Squat, 6 reps each side, stand tall.
- kPulley Single Arm Press, 8 reps each side, punch forward, resist the pull back.
- kPulley Wood Chop, 8 reps each side, drive hips, lock the finish.
Goal, manipulate drive and absorption to create eccentric emphasis safely.
Resilience and return to play support
- LegExx Leg Extension, 8 to 10 reps, steady tempo, add a 2 second lower on the last 3 reps.
- LegFlexx Leg Curl, 8 reps, finish every rep with full control.
- kBox Step Up, 8 reps each side, quiet feet, balance first.
- kPulley Rotator Cuff External Rotation, 12 reps each side, smooth return.
Goal, controlled eccentric loading with stable positions. Progress range and energy before chasing output.
Practical progressions
- Novice to intermediate, increase set power output week by week, then add inertia only after you can keep your target power across all reps.
- Intermediate to advanced, add eccentric emphasis methods, two up one down, brief partner pull, or slight pre stretch before the catch.
- In season, keep one kBox lower session and one kPulley upper or rotational session. Use clusters, 3 reps, 20 to 30 seconds between mini sets, to maintain output with less fatigue.
Exercise menu that works
From the Exxentric library, these movements cover most athlete needs.
- kBox, Harness Squat, Front Squat, Bulgarian Split Squat, Romanian Deadlift, Hip Thrust, Step Up, Calf Raise.
- kPulley, Standing Row, Single Arm Row, Single Arm Press, Single Arm Chest Press, Wood Chop, Anti Rotation Press, Rotator Cuff rotations.
- SingleExx, Leg Extension, Leg Curl variations.
Pick one main lower, one secondary lower or unilateral, one upper pull, one upper press or rotation. Add accessory cuff or calf as needed.
Coaching cues that transfer to sport
- Drive with intent, then meet the return early.
- Rigid torso, strong feet, brace hard.
- If the return pulls you out of position, reduce inertia or reduce rep count. Quality first.
Putting it together, a weekly example
- Day 1, Power lower, kBox Front Squat, kBox RDL, kPulley Row.
- Day 2, Upper and rotation, kPulley Single Arm Press, Wood Chop, cuff work.
- Day 3, Unilateral lower, kBox Bulgarian Split Squat, Step Up, calves.
Track power and total work with the kMeter. If your last set drops more than 10 percent from the first, end the block and move to accessories.
Final word
Exxentric systems were built by coaches for athletes. Flywheel training meets your effort on every rep, so intent is rewarded and poor reps get filtered out. With the Exxentric App you can plan, execute, and review your training without guesswork. Start with clear movement, add energy slowly, then layer in eccentric emphasis when your positions are rock solid.
