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Hi everyone, 

I've found in the archives a previous podcast episode that Jared and I recorded but haven't released yet.  So please excuse the audio as this was recorded some time ago in the "early days."

 

The article we review centres around the concept of lifting heavy (70%RM) with Blood Flow Restriction.  This is a prefect example of how to incorporate BFR into athletes training regime.

The article is: 

Three Weeks of Occlusion Training can Improve Strength and Power in Trained Athletes.

International Journal of Sports Physiology and Performance. 

Authors: Cook, C. J., Kilduff, L. P., & Beaven, C. M.

 

PURPOSE: To examine the effects of moderate load exercise with and without blood flow restriction on strength, power and repeated sprint ability, along with acute and chronic salivary hormonal parameters.

METHODS: Twenty male semi-professional rugby union athletes were randomized to a lower-body blood flow restricted intervention (an occlusion cuff inflated to 180 mmHg worn intermittently on the proximal thighs) or a control intervention that trained without occlusion in a cross-over design. Experimental sessions were performed three times a week for three weeks with 5 sets of 5 repetitions of bench press, leg squat and pull-ups performed at 70% of 1-repetition maximum. RESULTS: Greater improvements were observed (occlusion training vs control) in bench press (5.4±2.6 vs 3.3±1.4kg), squat (7.8±2.1 vs 4.3±1.4kg), maximum sprint time (-0.03±0.03 vs -0.01±0.02s) and leg power (168±105 vs 68±50W). Greater exercise-induced salivary testosterone (Effect Size: 0.84 to 0.61) and cortisol responses (ES: 0.65 to 0.20) were observed following the occlusion intervention sessions compared to the non-occluded controls; however the acute cortisol increases were attenuated across the training block.

CONCLUSIONS: Occlusion training can potentially improve the rate of strength training gains and fatigue resistance in trained athletes, possibly allowing greater gains from lower loading which could be of benefit during high training loads, in competitive seasons, or in a rehabilitative setting. The clear improvement in bench press strength resulting from lower-body occlusion suggests a systemic effect of blood flow restricted training.

 

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