Introduction
The data from the IG polls reveals that most home gym owners lack experience and knowledge of flywheel training.
However, flywheel training is a highly beneficial tool that many could leverage.
In this episode, Rafael Carmago from Exxentric provides a comprehensive overview of flywheel training. If you are interested in the subject or considering purchasing a flywheel trainer, this episode is definitely worth a listen.
You can listen to this episode on Spotify, Apple, Garage Gym Radio, or wherever you listen to podcasts.
In addition, you can find an outline of the conversation with notes below.
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(0:31) Who is Rafael & Exxentric?
- Raphael Camargo is a trainer with over 20 years of experience.
- He has a bachelor’s degree in physical education and a master’s degree in biomechanics.
- He is currently working for Exxentric, a pioneer company in the flywheel training space.
- Exxentric was founded in 2011 and has been growing rapidly ever since. They are the pioneers of the flywheel space.
- Exxentric are currently very busy and focused on fulfilling orders for medical facilities, pro teams, and college teams.
- They have also recently started accommodating requests for home gym equipment.
(2:42) Survey Data
In general, there were not too many people with knowledge, experience, or interest in owning flywheels in their home gyms.
- Only about three percent have a high level of knowledge of this subject.
- Less than 5% have a high level of interest in flywheel training.
- About 20% have used some sort of flywheel resistance.
- About 5% have “flywheel equipment” within their home gym.
(8:59) What is flywheel training?
- Flywheel training is a type of resistance training that uses the inertia of a flywheel to create resistance.
- The flywheel is a heavy disc attached to a cable or strap. Exxentric provides numerous options, for example, and the larger the disc, the more resistance.
- When you move the cable or strap, you are rotating the flywheel.
- The inertia of the flywheel resists your movement, providing resistance to your workout.
- Flywheel training can be used to train all muscle groups in the body.
- One of the benefits of flywheel training is that it allows you to train the eccentric phase of muscle contractions.
(11:38) What does eccentric mean?
- There are three types of muscle contractions: concentric, isometric, and eccentric.
- Concentric contractions are when the muscle fibers shorten.
- Eccentric contractions are when the muscle fibers lengthen.
- Eccentric contractions are important for muscle strength and hypertrophy.
- Flywheel training is a type of training that uses eccentric contractions.
- There are many scientific studies that help show faster muscle growth when combining flywheel training with traditional weight training.
(14:13) Who were the first people to catch on to flywheel training?
- Flywheel training has been around for a while. We see examples in the 1960’s, but it became more popular in the late 1980s and early 1990s when it was first used by astronauts in space.
- The first athletes on Earth to use flywheel training were a hockey team in Sweden.
- Exxentric was founded in 2011 and has been growing rapidly ever since.
- Exxentric believes that flywheel training is the future of strength training and that more competitors in the market will help to grow the overall market for flywheel training.
(18:30) Types of flywheel equipment on the market?
- Exxentric started out by focusing on the KBox, a flywheel training machine that can be used for a variety of exercises but is specially focused on movements that go up and down with some diagonal.
- The company then developed the KPulley, a flywheel training machine that can be used for horizontal and diagonal movements. This is similar to a pulley machine or functional trainer.
- After that, Exxentric expanded into more machines with the development of the LegExx and LegFlexx.
- Exxentric is still very focused on developing new machines and improving its existing products with 5 engineers focusing on this.
(22:00) How can flywheel training help improve my power and speed?
- Flywheel training is also a good way to train speed, explosion, and power. This is because the inertia of the flywheel forces you to accelerate the weight quickly, which helps to develop these qualities.
- Flywheel training is a velocity-based training, which means that the speed of the flywheel determines the intensity of the workout. This differs from traditional weight training, where the bar’s weight determines the intensity.
- Flywheel training is a great way to improve strength, speed, and power. However, i
(24:15) How do you track improvement over time?
- Here are a few ways to do it. One way is to use the rate of perceived effort (RPE). This is a subjective measure of how hard you are working. For example, you might rate a squat with two large flywheels as an RPE of 8, which means it is very challenging.
- Another way to track improvement is to use the wattage output of the flywheel. This is a more objective measure of how hard you are working. For example, if you can do a squat with two large flywheels and generate 400 watts, this is a sign of improvement.
- Rafael also mentions that Eccentric has a sensor called the K meter that can be used to measure the wattage output of the flywheel. This sensor is included in the pro models of Exxentric’s devices.
(25:36) Flywheel training as injury recovery & prevention?
Flywheel training can be used to recover from injuries in two ways: rehab and prehab.
- Rehab: Rehab is the process of restoring an injured body part to its normal function. Flywheel training can be used to help people recover from injuries by gradually increasing the range of motion and strength of the injured area.
- Prehab: Prehab is the process of preventing injuries. Flywheel training can be used to prevent injuries by strengthening the muscles and joints that are most susceptible to injury.
(27:48) Common mistakes include…
Not taking advantage of the support Exxentic provides.
Exxentric offers two main types of support:
- Pre-purchase support: Eccentric encourages customers to contact them before they make a purchase to discuss their needs and get advice on the best machine for them. They also offer a 30-day money-back guarantee so that customers can try out the machine risk-free.
- Post-purchase support: Every Eccentric machine comes with an onboarding session with a flywheel training specialist. This session will help the customer to set up the machine, learn how to use it, and avoid common mistakes. Exxentric also offers ongoing support through its website and social media channels.
In general:
- Be clear about your goals and needs when you contact Eccentric.
- Ask questions and don’t be afraid to ask for help.
- Take advantage of the onboarding session and follow the instructions of the flywheel training specialist.
- Use the Exxentric website and social media channels to stay up-to-date on new products and training tips.
(28:47) General tips to make sure you get the most out of flywheel training
- The main tip is to control the movement. Don’t just go up and down quickly. Accelerate as much as you can during the concentric phase, and then decelerate and stop the movement during the eccentric phase.
- Rafael warns against making mistakes when setting up the machine. There is very little room for error, and if you set it up wrong, you could get injured.
(30:08) How long does it usually take for someone to get the hang of flywheel training?
- It takes up to 10 training sessions for most people to have a “light bulb moment” and really understand how flywheel training works.
- Rafael explains that the first time you try flywheel training, it will feel weird, and you will have to make a lot of adjustments. But as you continue to train, you will get better and better at it.
(31:07) The future of tech with flywheel training.
- Exxentric now has an app that gives people the ability to follow along as they workout.
- They also plan to integrate the K meter with other platforms, devices people are already using, and technology in the future. This will allow users to get more data and insights into their workouts.
(32:37) Future of flywheel training in general?
- Rafael believes that the future of flywheel training is bright. He sees the most growth in the commercial and personal training studios.
- With the commercial gym component, flywheel training is being adopted by more and more gyms. This is because flywheel training is a versatile and effective form of exercise that can be used to achieve a variety of fitness goals.
- In the home gym segment, flywheel training is becoming more popular as people look for ways to get a full-body workout at home. Flywheel training machines are relatively compact and easy to use, making them a good option for home gyms. With a larger workout library, more will be able to benefit.
- Rafael also sees potential for growth in the military and other organizations that need to deploy equipment easily. Flywheel training machines are lightweight and portable, making them a good option for these organizations.
Overall, Rafael is optimistic about the future of flywheel training. He believes that flywheel training will continue to grow in popularity as people become more aware of its benefits.
Jake’s Experiences & Thoughts on Flywheel Training
They agree that flywheel training is a versatile and effective form of exercise, but they also agree that the cost of the equipment is a barrier to entry for many people.
Rafael says that Eccentric is committed to making flywheel training more affordable. They have already reduced the prices of their products four times, and they are continuing to look for ways to lower costs. Exxentric is also developing a wider range of products, so that there is a flywheel training option for everyone, regardless of their budget.
Jake and Rafael believe that as more people become aware of the benefits of flywheel training, the demand for more affordable options will increase. This will put pressure on manufacturers to lower their prices, making flywheel training more accessible to everyone.
Here are some additional thoughts on the future of flywheel training:
- Flywheel training will become more popular as people learn about its benefits. Flywheel training is a relatively new form of exercise, but it is quickly gaining popularity. This is because it is a versatile and effective way to improve strength, power, and endurance.
- The cost of flywheel training equipment will continue to decrease. As more manufacturers enter the market, competition will increase, which will lead to lower prices.
- Flywheel training will become more accessible to people of all fitness levels. As the cost of equipment decreases and the availability of flywheel training options increases, more people will be able to try this form of exercise.
- Flywheel training will be used in more settings. In addition to home gyms, flywheel training is likely to be used in commercial gyms, physical therapy clinics, and sports training facilities.
(44:36) Why should someone go with Exxentric vs. other brands on the market.
- Exxentric is the pioneer and premium brand in the flywheel training market.
- They have been doing this for 12 years and have a deep understanding of the technology. The closest competitor is five years younger.
- Exxentric also offers excellent customer service, with 24/7 support and a concierge service to help customers build their ideal system.
- They also offer a free onboarding session with a flywheel training specialist to answer any questions customers may have.
- Exxentric offers a wider range of products than some of their competitors.
- Exxentric’s products are made with high-quality materials and construction.
- Exxentric has a proven track record of success.
- Exxentric offers a satisfaction guarantee on all of their products.