Time to Fly! Flywheel Training Program: Training by Cris O'Brien in TrainHeroic

Asphodel Fitness & Performance

Field Sports, Power Sports , General Fitness, Strength & Conditioning
Coach
Cris O'Brien

Welcome to (in our opinion) the best well-rounded flywheel training program out there!  This program is written for using a flywheel pretty much exclusively.  We might show you ways of using it that you cannot do for whatever reason (e.g. lack of equipment).  No worries!  Get creative and sub for anything else you might want to do instead.

You can also stack this with a conditioning program.  We do not provide any specific conditioning work, although you can certainly reduce rest periods between sets and exercises to create a circuit if you want to.  The focus of this program is to get you used to using the flywheel and give your body a break from traditional weights for a few weeks to show you just how amazing this device is.  But, we also show you during week 5 how you can incorporate this within a gym-based program using weights.

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Flywheel.  We use the K Box 4 in this program // but you can use any brand or device // so long as it's a flywheel.
sample week banner image
phoneMockup
Sample Week
Week 1 of 5-week program
Sunday
Time to Fly Day 1

A

Introduction to flywheels

1 x 1

B

Flywheel safety

1 x 1

C

Flywheel Squat

10, 6, 3

D1

Flywheel Split Squat

3 x 7

D2

Copenhagen side planks

3 x 6 @ 3

E1

Flywheel Calf Raise

3 x 20

E2

Banded Tibialis Raise

3 x 20

Monday
TTF Day 2

A

Flywheel Bench Press

10, 6, 3

B

Flywheel Bent Over Row

3 x 10

C1

Flywheel Single arm overhead press

3 x 10

C2

Flywheel Single Arm Bent Over Row

3 x 10

D1

Flywheel Pallof Press

3 x 30

D2

Ab Wheel

3 x MAX @ 3

Tuesday
TTF (Rest Day 3)

A

Rest Day

Wednesday
TTF Day 4

A

Flywheel Squat

3 x 10

B

Flywheel EOL Squats

5 x 8

C1

Flywheel Romanian Deadlifts

3 x 8

C2

Sprinter’s Hip Extension w/ Knee Drive

3 x 6

D

Flywheel Zercher Squat

15, 25, 35 @ MAX

Thursday
TTF Day 5

A

Flywheel Bench Press

3 x 10

B

Flywheel EOL Bench Press

4 x 8

C1

Flywheel Close Grip Row

3 x 10

C2

Flywheel Single Arm Bent Over Row

3 x 10

D1

Flywheel Pallof Press

3 x 30

D2

Ab Wheel

3 x MAX @ 3

Friday
TTF Day 6

A

Flywheel High Speed 90/90 Squats

4 x 15

B

Flywheel High Pull

3 x 15

C1

Flywheel Staggered Stance Squats

3 x 6

C2

Depth Jump

3 x 3

D

Flywheel Romanian Deadlift with energy manipulation

3 x 8

Saturday
TTF (Rest Day 7)

A

Rest Day

Time to Fly! Flywheel Training Program