April 30, 2025

165: How to use occlusion to enhance adaptation with Richard Ferguson

1 hour 8 minutes

In this episode of the Supporting Champions Podcast, I’m delighted to welcome Dr. Richard Ferguson to the show. Richard is one of the leading figures in exercise physiology, and today we’re diving deep into the fascinating world of blood flow restriction (BFR) training.

We explore the science behind BFR, how restricting blood flow can stimulate remarkable strength and endurance adaptations, even with lighter loads. Richard shares his insights into BFR’s role in rehabilitation, athletic performance, and recovery, helping us understand both the opportunities and the caveats of applying this method.

From the mechanisms driving hypertrophy and mitochondrial development, to the mental challenges BFR presents athletes, Richard brings a wealth of research, experience, and practical advice. If you're curious about enhancing adaptation, optimising recovery, or just exploring cutting-edge sports science, this conversation is packed full of insight.

🔍 Key Takeaways:

✅ Blood Flow Restriction enhances muscle growth and endurance adaptations.

✅ Recovery methods should aim to stimulate, not suppress, adaptation.

✅ Practical protocols for strength, endurance, and rehab contexts.

✅ The mental challenge of BFR is as important as the physical.

✅ Emerging applications of BFR for recovery need further exploration.

📝 Complete Richard's Survey:

https://murdochuni.syd1.qualtrics.com/jfe/form/SV_6LnHZWEFgiUj794 📖

Research Articles:

https://pubmed.ncbi.nlm.nih.gov/26391312/

https://sylvanadamsports-tau.org.il/en/

https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP089280

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00982.2020

📚 Learn more about Supporting Champions Courses – use code 'SC10' for 10% off:

https://www.supportingchampions.co.uk/onlinecourse/#courses

📌 Chapters:

00:00 Introduction to Blood Flow Restriction Training

02:12 Understanding Recovery and Adaptation

08:04 Essentials of Blood Flow Restriction

12:29 Strength, Hypertrophy, and Rehabilitation

31:42 Endurance Training with Blood Flow Restriction

36:08 Exploring Blood Flow Restriction Protocols

38:55 Training Adaptations and Athlete Experience

41:58 Endurance Adaptations and Mechanisms

44:47 Incorporating Blood Flow Restriction in Training

48:14 Blood Flow Restriction for Recovery

55:59 Current Use and Future Directions of Blood Flow Restriction

👀 Whether you're a coach, athlete, physiologist or simply fascinated by the evolving edge of training science, this episode will give you ideas to challenge and improve your performance strategies.

🔔 Subscribe, like, and share to stay updated with more insightful discussions on coaching, performance, and innovation!

#BloodFlowRestriction #BFRTraining #ExercisePhysiology #SportsScience #AthleteRecovery #StrengthTraining #EnduranceAdaptation #SupportingChampions #RichardFerguson

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By Steve Ingham

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