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

Abstract

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.

Muscle forces and fascicle behavior during three hamstring exercises

“…Similarly, the single‐leg RCH has also been suggested to be an effective hamstring strengthening exercise because it is believed to also result in high hamstring muscle forces and to mimic the quasi‐isometric hamstring action observed during (a part of) the late swing phase of running 1,22 . Finally, hip dominant exercises such as the single‐leg DL are also often used for hamstring injury prevention, in the rehabilitation process, and to enhance performance 23‐26 . Reasons for the popularity of the DL include the larger moment arms of the hamstrings around the hip compared with the knee, 27,28 which theoretically results in larger muscle‐tendon unit ‐and hence potentially fascicle length changes during this exercise as compared to more knee‐dominant exercises.…”

“…1,22 Finally, hip dominant exercises such as the single-leg DL are also often used for hamstring injury prevention, in the rehabilitation process, and to enhance performance. [23][24][25][26] Reasons for the popularity of the DL include the larger moment arms of the hamstrings around the hip compared with the knee, 27,28 which theoretically results in larger muscle-tendon unit -and hence potentially fascicle length changes during this exercise as compared to more knee-dominant exercises. Since the muscle forces and fascicle behavior during these exercises that may explain specific adaptations remain unknown, the aim of this study was to characterize and compare hamstring muscle forces and biceps femoris long head muscle fascicle behavior between three popular hamstring strengthening exercises (the Nordic hamstring curl, the single-leg Roman chair, and the single-leg deadlift) in an attempt to understand their potential role for modifying hamstring injury risk factors.…”

Implementing hamstring injury prevention programmes remotely: a randomised proof of concept trial

“…Furthermore, blinded assessment would have reduced potential bias. Finally, no performance measures were assessed, despite both exercises previously demonstrating a potential benefit on athletic attributes 23 24. In elite sport, it may be the ergogenic rather than preventive benefits of an exercise that ultimately result in its inclusion among an athlete’s programme.…”

Flywheel Romanian Deadlift: Intra- and Inter-Day Kinetic and Kinematic Reliability of Four Inertial Loads Using Cluster Sets

“…A familiarization period, initial momentum repetitions, and adequate progressions are required for stability and optimal FIT performance [ 5 , 8 ]. To date, two studies have examined the familiarization period during a quarter-squat exercise and the stability of performance measures with both CON and ECC power output (mean and peak), showing good-to-excellent levels of reliability when using the exercise [ 7 , 9 ].…”