BFR Radio is a podcast relating to everything about Blood Flow Restriction, occlusion cuff, ischemic and KAATSU training. For more info visit https://www.thebfr.co
Last refreshed: ⓘ
Follow this podcast in the Metacast mobile app to refresh it and see new episodes.
Don't just listen to podcasts. Learn from them with transcripts, summaries, and chapters for every episode. Skim, search, and bookmark insights. Learn more
In this episode of BFR Radio , we shift our focus from the lower body to the shoulder and explore how blood flow restriction (BFR) can be applied across different phases of shoulder rehabilitation and training. The shoulder presents a unique challenge following injury or surgery. It is highly mobile, heavily reliant on neuromuscular control, and often cannot tolerate traditional high-load resistance training early in rehabilitation. Prolonged unloading, however, leads to rapid strength loss, imp...
Happy New Year. I hope that you all had a nice time over the Christmas and New Year period. To kick 2026 off, we continue the series on using BFR to optimise recovery from injuries. In this episode of BFR Radio , we take a deep dive into the role of BFR training in eccentric hamstring rehabilitation and performance. Hamstring injuries are a persistent challenge in sport, particularly due to the high eccentric demands placed on the hamstrings during sprinting and high-speed running. Traditional e...
In this episode of BFR Radio, we complete the three-part ACL rehabilitation series by exploring how Blood Flow Restriction (BFR) can be applied during Phase 3 and Phase 4 of the Melbourne ACL Rehabilitation Guide. Phase 3 and Phase 4 mark a critical transition point in ACL rehabilitation. Athletes are no longer simply rebuilding strength — they are required to express strength under speed, fatigue, and sport-specific complexity. The challenge becomes managing training load while restoring confid...
This episode examines how low-load Blood Flow Restriction (BFR) training can enhance outcomes during Phase 2 of ACL reconstruction rehabilitation. Building on Part 1—which covered pre-operative and acute post-operative strategies—this instalment focuses on integrating BFR into early strengthening when high mechanical loads are still contraindicated. Key findings from several clinical trials demonstrate that BFR can: • Improve early quadriceps strength recovery compared with traditional low-load ...
In this episode of BFR Radio, we begin a new series exploring how blood flow restriction (BFR) training can support rehabilitation following major injuries and surgery. For the first episode in this series we are focusing on the acute phase of ACL reconstruction — the period before and immediately after surgery when exercise is limited. You’ll hear how pre-operative BFR strengthening can help protect quadriceps endurance heading into surgery, how passive BFR can reduce post-operative muscle loss...
Welcome back to BFR Radio , and to the next episode in our aerobic BFR training series. In this episode, we explore a fascinating 4-week study that combines repeated sprint training with BFR cuffs in university-level basketball players. Article: Elgammal, M., Hassan, I., Eltanahi, N., & Ibrahim, H. (2020). The effects of repeated sprint training with blood flow restriction on strength, anaerobic and aerobic performance in basketball. International Journal of Human Movement and Sports Science...
In this episode of BFR Radio , we explores a novel and practical approach to blood flow restriction (BFR) training—applying BFR after sprint intervals, during the recovery period. Drawing on recent research in trained cyclists, we examine how this method can significantly increase VO₂max (by 4.5%) without compromising sprint performance or technique. This episode goes beyond the data—highlighting why improving aerobic capacity matters, particularly for athletes in sprint-based or high-intensity ...
Delve into the remarkable benefits of BFR cycling combined with high-intensity interval training for master road cyclists. This episode reviews a comprehensive 2022 study, showcasing how BFR cycling not only improves VO2 max and endurance but also significantly enhances muscle size and strength. Discover specific training protocols and practical tips to integrate BFR sessions for maximizing athletic performance.
Discover a compelling training study where trained male basketball players significantly improved VO₂max, cardiovascular efficiency, and ventilatory capacity in just two weeks of low-intensity BFR walking. This episode breaks down the protocol and surprising physiological adaptations, providing practical applications for coaches, rehab specialists, and athletes. Learn how BFR walking serves as a low-impact, time-efficient tool for rehabilitation, in-season support, and off-season recovery, proving that smarter training can yield remarkable gains.
In this Questions in Cars episode of BFR Radio, I answer a rugby player’s question about using Blood Flow Restriction (BFR) training to manage Achilles tendinopathy and arthritis in the big toe. With pre-season in full swing, high running loads are a challenge for tendon health, making rehab strategies crucial. We break down how BFR can be used as both a pain management and strength tool, how it compares to traditional high-load isometric and eccentric training, and how to incorporate morning ac...
Welcome to BFR Radio, and Happy New Year! 🎉 This episode marks our first episode of 2025, and we’re diving into a fascinating and underexplored topic—Blood Flow Restriction (BFR) training and its potential role in supporting bone health. One of our listeners recently reached out about a 15-year-old client with Osteogenesis Imperfecta (OI)—a rare genetic condition that leads to brittle bones. Given the limitations of traditional strength training for individuals with OI, the question was: 💡 Can...
In this episode of BFR Radio, Kelly Penfold, an experienced ACA Elite Strength and Conditioning Coach, discusses her journey and application of blood flow restriction (BFR) training. Kelly shares her extensive background, working with the Queensland Firebirds netball team and individual elite sport athletes among others. She explains how BFR has been a game-changer in prepping and rehabbing athletes, including cyclists and triathletes, and how it helped her personally in her sporting endeavors. ...
In this episode of BFR Radio, we dive into the challenges of managing tendon pain, focusing on Osgood-Schlatter disease and patellar tendonitis. Inspired by a recent conversation with a parent whose child faces knee issues in volleyball, Chris explores evidence-based treatments that go beyond traditional approaches. Whether you're dealing with adolescent athletes or adults with tendon pain, learn how to incorporate isometric exercises, red light therapy, patella tendon straps, and blood flow res...
In this episode of BFR Radio, it is a solid discussion on the use of BFR for tendon injuries. After the previous episode reviewing an excellent article on the many ways to incorporate BFR into an ACL post-surgery rehab program, this episode’s topic centres around the use of BFR in the rehabilitation of a distal biceps brachii tendon rupture, showcasing a weightlifter's case study. Before we get into the podcast, I’ll also give you an update with an athlete that I coach on a recent hamstring (ten...
Enhancing ACL Rehab with BFR Training: Insights and Applications In this episode of BFR Radio, the focus is on utilising Blood Flow Restriction (BFR) training in the early stage of ACL rehabilitation. Dr. Gaviglio reviews a recent article from the ASPETAR Sports Medicine Journal, THE USE OF BLOOD FLOW RESTRICTION IN EARLY STAGE REHABILITATION FOLLOWING ACL INJURY This article highlights the multitude of ways that you can incorporate BFR for rehabilitation strategies post-surgery, and discusses h...
In this episode of BFR Radio, we delve into the use of Blood Flow Restriction (BFR) training as an effective method for accelerating hamstring recovery in athletes. Chris details a real-world case where BFR training helped a decathlete recover from a grade-two hamstring tear in time to compete in the Tokyo Olympics. He explains the science behind BFR, highlighting the role of immune cells, cytokines, especially interleukin 6, and myoblast cells in muscle repair. He also shares a practical guide ...
Title: Blood Flow Restriction Training and Cognitive Function: Exploring the Benefits Introduction: Welcome to BFR Radio, a podcast dedicated to all things blood flow restriction training. In this episode, we delve into the fascinating topic of how BFR training can help improve cognitive function. We'll explore recent studies, their findings, and the potential benefits of incorporating BFR into your exercise routine. So let's jump right in! The Importance of Exercise and Cognitive Function: Exer...
In this BFR Radio episode, I reflect on the recent Australian Strength and Conditioning Conference (ASCA) where TheBFR.co had an exhibition stand. I had lots of great discussions on BFR training and I can definitely tell the awareness is definitely increasing. This episode is my reflections on the conference (BFR related of course) and I go through the common questions I got asked. In particular I talk about how to calculate the pressure for BFR training, how BFR works with respect to mechanical...
Enhancing Cognitive Function with Blood Flow Restriction Training: Unveiling the Neurological Benefits Welcome to the second episode in this series where we look at the positive effects of BFR training and its remarkable impact on cognitive functions. In this installment, we continue our exploration of the intricate relationship between BFR resistance exercise and its potential to significantly enhance brain health and performance. To do this, we will review the paper: Strengthening the brain—is...
Hi and welcome to this episode of BFR Radio. To kickstart this and the next few episodes, we are going to venture beyond the well-trodden paths of muscle strength and hypertrophy to explore the lesser-known benefits of Blood Flow Restriction (BFR) on cognitive function. In the upcoming episodes, we look at the research that unveils the promising role of BFR in enhancing cognitive abilities, a topic of immense significance, especially for the aging population grappling with cognitive issues. In o...
Welcome to episode 56. I hope you enjoyed our last episode with Sean Jorgenson where he outlines how he uses BFR. It was full of practical ways to incorporate BFR into your own routine - no matter how busy you are. This week, I have put together some of the questions that you have asked me. I find these have good application to everyone and I am sure you'll get lots of great handy hints with this one. In this episode we are covering the following questions: First question, "So, I had an ACL reco...
Welcome to this jam packed episode of BFR Radio. This was a fun episode to record. In this episode I interview Sean Jorgensen who is a good friend of mine. He is a loving father, and loves to keep fit and active. The addition of BFR into his exercise routine has been a bit of a revolution for multiple reasons. As the title of the episode suggests, the main two benefits is that the addition of BFR has helped his back pain and also he has got bigger biceps. There are so many practical takeaways fr...
It's competition time for a lot of athletes. Unfortunately, athletes get muscle tears and injuries. I've had a lot success using BFR to accelerate return from injuries in much quicker than normal expected timelines. The mechanisms and concepts involved in this process is quite complex. So in this BFR Radio "shorts" I've broken it down and tried to explain it in a more relatable way, so you too can understand what is going on. I've spoken a lot about this concept and had unbelievable success with...
Welcome to the first episode for 2023, Today's episode continues the theme of adding BFR to high-load lifting. With most of BFR strength training focuses on low-load lifting (20-30% RM), where does this leave the addition of BFR strength training for strength/power athletes. Typically (non-BFR) loads of >60% of 1RM are required to improve strength and power. So today's article continues the concept of high-load BFR strength training. The last episode focused on the benefits of the Bench Press...
Welcome to today's episode, With most of BFR strength training focuses on low-load lifting (20-30% RM), where does this leave the addition of BFR strength training for strength/power athletes. Typically (non-BFR) loads of >60% of 1RM are required to improve strength and power. So today's article looks at the concept of high-load BFR strength training. ”Short Term Blood Flow Restriction, Increases Power Output, and Bar Velocity during the Bench Press”, and this was published in the Journal of ...
Hi there, Thanks for your patience in between episodes. If you've been following me on Instagram, you'll the scene that I've been overseas traveling in the UK and also in the us. And in particular, I. Coach track and field athlete and de athlete, Cedric Dubler who? Firstly, we went to the us and we competed at world champs where he finished eighth. One of his best finishes as a senior in the decathlon. And then 10 days later we went and competed. The Commonwealth games in the UK. And he finished...
Welcome to Episode 50 of BFR Radio. And what a way to celebrate this milestone with Winter Olympian, Jacqui Narracott who won Silver at the recent Beijing Olympics for Skeleton. I've been Jacqui's strength coach for over 7 years and it's been an honour to see her awesome achievements - especially in the last year. This is a great episode and we discuss quite a lot. In particular we focus on the period of time after her first Olympics and leading into her second and most recent Winter Olympics in...
Welcome back to BFR Radio. Thanks for your patience in between episodes – I’ve just realized its been a couple of months since the last episode. In short, I’ve devoted pretty much most of my spare time and energy to the launch of my new website and rebranding. In case, you’re unaware, I’ve rebranded to TheBFR.co. My goal with TheBFR.co (or The BFR company) is to have a one-stop shop for all things BFR. So I still have my BFR cuffs – they are still branded as the sports rehab tourniquet but slowl...
Welcome back to BFR Radio and this short mini-series on hormones & BFR. In particular one of the mechanisms as to how & why BFR works is the increase in acute anabolic hormones. Since we talk about, I thought I’d go into a little more detail about each hormone, why it is important and the types of BFR sessions that are associated with increases in these anabolic hormones. The general flow of these episodes is to summarise the importance of these hormones, mechanisms behind how it gets ac...
Happy New Year everyone and welcome to BFR Radio’s first podcast for 2022. Hope you all had a good festive season and recharged for 2022. I’m excited for this year and in particular I am working hard to put together my accreditation course on-line and also provide BFR on-line training programs (along with general strength & fitness programs). This means if you’ve been thinking about learning more about BFR in a structured manner or you want to improve your training, I can help provide this f...
