Hi everyone, With this episode of BFR Radio I was inspired by a recent post from a colleague who started to use a combination modality of BFR and Electrostimulation (EMS) for an athlete who was going through post ACL surgery rehab. Traditionally EMS requires a high level of intensity for it to be effective which is problematic for those who are in the acute postoperative stage. This is where the authors thought that the combination of BFR with a lower level of EMS may prove to be useful. Before ...
Nov 07, 2019•16 min•Ep. 16
Hi everyone, Things have been a little busy lately hence the late podcast. With my normal S&C work commitments and a few workshops to prepare for I haven't been able to put together my normal schedule of podcasts. Today's podcast actually appeared on another podcast Snippit Sports Science of which my mate, Jared and I produce. Speaking about workshops, I will be in Sydney on Saturday October 13th (2 weeks time) to do a new BFR workshop. Tickets are available through Eventbrite ( click on thi...
Oct 07, 2019•23 min•Ep. 15
Hi everyone, Today's article review was selected after a conversation with a colleague around the use of passive BFR to attenuate loss with injury or limb immobilisation. This is also very relevant with my recent knee surgery and I've used Blood Flow Restriction heavily to assist my recovery. The article I review is called: Prevention of disuse muscular weakness by restriction of blood flow. Kubota A 1, Sakuraba K , Sawaki K , Sumide T , Tamura Y . Abstract PURPOSE: The aim of the present study ...
Aug 07, 2019•33 min•Ep. 14
Hi there, Following exercise, neutrophils are the first immune cells to initiate the tissue remodeling process via several mechanisms including an increased production of cytokines and recruitment of monocytes/macrophages, which facilitate the phagocytosis of foreign particles, the differentiation of myoblasts, and the formation of new myotubes. This review discusses the mechanisms through which metabolic stress and immune cell recruitment may induce skeletal muscle remodeling following BFR stre...
Jun 26, 2019•32 min•Ep. 13
Hi there, Thanks for your patience in this episode. A recent trip to the USA has meant that i've had a lot of work to catch up on and hence this episode has been delayed a little. Today's episode is cycling strong but the concepts in both the article review and the interview with Jordan Kerby highlight how BFR can be used as a training enhancement tool. The article I review is called: The effect of 1 week of repeated ischaemic leg preconditioning on simulated Keirin cycling performance: a random...
May 26, 2019•43 min•Ep. 12
Hi there, Rehabilitation of an achilles tendon can be lengthy and problematic. Today's episode looks at two case studies that used Blood Flow Restriction to accelerate the rehab process where "traditional" processes had previously failed. The article I review is: Blood flow restriction training after Achilles tendon rupture. The Journal of Foot and Ankle Surgery , 57 (3), 635-638. Yow, B. G., Tennent, D. J., Dowd, T. C., Loenneke, J. P., & Owens, J. G. (2018). In "how you do BFR" I interview...
Apr 07, 2019•28 min•Ep. 11
Hi everyone, Before I get into today's podcast, I thought I'd take this opportunity to let you all know that my new shipment of upper body cuffs is not far away. So I thank you for your patience. Today's episode builds on episode 7 on the positive effects of BFR on bone reformation. This article review is a case study of a bodybuilder who had a lower body fracture and not only was able to continue training with BFR but also experienced an accelerate healing environment. Loenneke, J. P., Young, K...
Mar 10, 2019•26 min•Ep. 10
Hi everyone and Happy New Year. 2019 will be an exciting year which I feel will see the Sports Rehab Tourniquet continue to grow in the BFR space. Recently I have upgraded the carry box to an EVA Protective Case. A case will fit both your upper and lower body cuffs and pump. This is a much sturdier and portable solution to my original box. This is included in the normal price for all cuffs. You can also purchase the case separately if you feel this would be a valuable addition to protect and car...
Jan 16, 2019•32 min•Ep. 9
Hi everyone, Today's podcast title is from a well known line from a song by the artist Shakira - "the hips don't lie" which was a line from my guest today, Joseph Coyne. Joseph is an S&C and sprints coach. He has a wealth of experience around the world and is a very knowledge coach in a host of different areas related to performance enhancement (aside from just S&C). He has worked in elite sport and played an integral role with athletes such as Sonny Bill Williams, Ky Hurst, Stephen Hoil...
Dec 02, 2018•36 min•Ep. 8
Hi everyone and welcome to episode 7. Today I look at the concept that BFR may assist with improving bone healing. I review the article: "Blood flow restriction: rationale for improving bone" by authors, Loenneke, J. P., Young, K. C., Fahs, C. A., Rossow, L. M., Bemben, D. A., & Bemben, M. G. (2012). I think this concept has great application in endurance running-based athletes and those who may be generally predisposed to high bone stresses. Typically endurance based athletes aren't too str...
Nov 04, 2018•28 min•Ep. 7
Hi everyone, If you are interested in upper body BFR training, then this episode is jam packed full of information that has something for everyone. With gains in muscle strength and size the possibility of increasing frequency of training has merit. Therefore the study I review today looked into performing twice daily bench press at 30% of 1RM for 2 weeks. Yasuda, Tomohiro, et al. "Effects of low‐intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a ...
Oct 07, 2018•27 min•Ep. 6
Hi everyone and welcome to episode 5. A little while ago I had someone email me with respect to asking about possible improvements in hamstring and gluteal strength and hypertrophy with BFR use. Further to this, hamstring injury prevention is quite topical at present so I thought I'd review a couple of papers that highlight the effects of BFR use on the hamstring and gluteal muscle groups. In particular I review the papers: 1.Abe, T., et al. "Skeletal muscle size and circulating IGF-1 are increa...
Sep 09, 2018•39 min•Ep. 5
Hi everyone. Welcome to episode 4. Osteoporosis is a relevant issue in an ageing population. Strength training has been shown to assist with improving outcomes with those who have osteoporosis. The addition of low-load BFR to a strength training routine is that it can provide the user with similar benefits to that of traditional high-load resistance. In an ageing population this has multiple benefits due to the need to not having to lift heavy loads. This podcast reviews the article: Chronic Eff...
Aug 26, 2018•19 min•Ep. 4
A lot of attention is given to the benefits of BFR strength training. However other exercise modalities such as cycling and walking have also been studied. Therefore today’s episode looks into the effects of four different interval-training protocols on aerobic fitness and muscle strength. In particular this study investigates how low intensity BFR cycling may be a possible addition to improve aerobic fitness and muscular strength. The paper in particular I discuss is: Short-term low-intensity b...
Aug 12, 2018•29 min•Ep. 3
The pressure applied during BFR training is a important consideration to ensure optimal response as well as safety to the user. Literature has higlighted several different ways to calculate pressure all with different outcomes. Therefore understanding factors which affect optimal BFR pressure for the user are important. Episode 2 discusses these factors reviewing two papers that encompass this: 1. Blood flow restriction pressure recommendations: a tale of two cuffs (Loenneke et al - 2013) 2. Blo...
Jul 29, 2018•21 min•Ep. 2
This podcast discuses the article, "3 weeks of BFR training can improve strength and power in trained athletes." It examines the effects of moderate-load exercise with & without BFR on strength, power & repeated-sprint ability. I also interview Olympian (2000, 2004 - 100m) and sprints coach Paul DiBella. He coaches junior sprinter Jake Doran who recently broke the U20 National 100m record (10.15s @ 17yrs old!) and I discuss with him about how he uses BFR.
Jul 14, 2018•19 min•Ep. 1
