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 last week and am wanting to use my BFR cuffs to help with rehab. When would you say it is a few to start using it post-op?" The next question, follows on the same theme from the previous. "How would you structure BFR in a week? For example ACL early post operation,  how much would you do in a week?" This question is also very similar to another general BFR question, around how often can I use BFR in a week. Within this answer I expand and discuss how this concept can be used for BFR use in general and also I talk about a great warm-up protocol that you can incorporate to enhance your BFR sessions.    The last point, is not a question but rather is an easy-to-understand explanation of the mechanisms to how BFR can initiate the healing process with soft-tissue muscle injuries. I have seen some unbelievably quick healing times when incorporating BFR with muscle injuries and strains. With this, I try my best to explain how it works. As always, if you have questions please ask. Only too happy to answer them.  Thanks for listening and remember to keep the pump.   Chris

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 last week and am wanting to use my BFR cuffs to help with rehab. When would you say it is a few to start using it post-op?" The next question, follows on the same theme from the previous. "How would you structure BFR in a week? For example ACL early post operation,  how much would you do in a week?" This question is also very similar to another general BFR question, around how often can I use BFR in a week. Within this answer I expand and discuss how this concept can be used for BFR use in general and also I talk about a great warm-up protocol that you can incorporate to enhance your BFR sessions.  The last point, is not a question but rather is an easy-to-understand explanation of the mechanisms to how BFR can initiate the healing process with soft-tissue muscle injuries. I have seen some unbelievably quick healing times when incorporating BFR with muscle injuries and strains. With this, I try my best to explain how it works. As always, if you have questions please ask. Only too happy to answer them.  Thanks for listening and remember to keep the pump. Chris

Your Questions Answered

Sean Jorgensen

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 from this podcast episode that I just can't list it here.  Sean gives fantastic practical advice and highlights some cool ways to incorporate exercise (and BFR) into your own busy lifestyle.  Also, we recorded this episode at his place with the hope of enjoying some smoked meats. Next time.  Enjoy the episode and remember to keep the pump.   Chris

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 from this podcast episode that I just can't list it here.  Sean gives fantastic practical advice and highlights some cool ways to incorporate exercise (and BFR) into your own busy lifestyle.  Also, we recorded this episode at his place with the hope of enjoying some smoked meats. Next time.  Enjoy the episode and remember to keep the pump. Chris

Better Back & Bigger Biceps with Sean Jorgensen

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 getting athletes (and non-athletes) back on the track in record time.  This podcast is from the paper,  The role of inflammation and immune cells in blood flow restriction training adaptation: a review. (2018). Rossi, F. E., De Freitas, M. C., Zanchi, N. E., Lira, F. S., &amp; Cholewa, J. M. Frontiers in physiology, 9, 1376. If you enjoy this short version of the podcast let me know and I'll add them.  Stay tuned for our next podcast which will be an interview where we look at how BFR has been helping bad backs and building bigger biceps.  Chris

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 getting athletes (and non-athletes) back on the track in record time.  This podcast is from the paper,  The role of inflammation and immune cells in blood flow restriction training adaptation: a review. (2018). Rossi, F. E., De Freitas, M. C., Zanchi, N. E., Lira, F. S., &amp; Cholewa, J. M. Frontiers in physiology, 9, 1376. If you enjoy this short version of the podcast let me know and I'll add them.  Stay tuned for our next podcast which will be an interview where we look at how BFR has been helping bad backs and building bigger biceps.  Chris

Accelerate recovery from muscle injuries BFR - Understand how it works.

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 &gt;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 and today's episode moves onto the Squat. The article I review is called ”"Acute effects of different blood flow restriction protocols on bar velocity during the squat exercise," and the primary author is Michael Wilks. I've done a lot of lifting using BFR with high loads with my own training and also with the athletes that I work with.   I'm excited for next podcast already - it's an interview and it's jam packed with lots of great practical ways to implement BFR; and you don't have to be an athlete.   If you are looking to get into blood flow restriction training please visit our website which is www.thebfr.co  where there's lots of information, free resources and you can also purchase your own set of BFR cuffs.  You can also catch us on:Instagram - @thebfr.co  Twitter - @thebfr_co YouTube - The BFR. co  If you do want to get into blood flow restriction, you can purchase your cuffs there as well. Thanks for listening and remember to keep the pump. Chris

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 &gt;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 and today's episode moves onto the Squat. The article I review is called ”"Acute effects of different blood flow restriction protocols on bar velocity during the squat exercise," and the primary author is Michael Wilks. I've done a lot of lifting using BFR with high loads with my own training and also with the athletes that I work with.   I'm excited for next podcast already - it's an interview and it's jam packed with lots of great practical ways to implement BFR; and you don't have to be an athlete. If you are looking to get into blood flow restriction training please visit our website which is <a href="http://www.thebfr.co" rel="nofollow" target="_blank">www.thebfr.co</a>  where there's lots of information, free resources and you can also purchase your own set of BFR cuffs.  You can also catch us on: <ul><li>Instagram - <a href="https://www.instagram.com/thebfr.co/" rel="nofollow" target="_blank">@thebfr.co </a></li> <li>Twitter - <a href="https://twitter.com/thebfr_co" rel="nofollow" target="_blank">@thebfr_co</a></li> <li>YouTube - <a href="https://www.youtube.com/c/TheBFRCo" rel="nofollow" target="_blank">The BFR. co</a></li> </ul> If you do want to get into blood flow restriction, you can purchase your cuffs there as well. Thanks for listening and remember to keep the pump. Chris

Supercharge your Squat - BFR High Load Lifting

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 &gt;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 Strength and Conditioning Research, and the primary author is Michael Wilks. The podcast not only reviews the article, but I've also done a small study of my own.  I add some of my own findings and thoughts on how you can use this in a training program.   This will be the last podcast for the year. Thanks for all of your support throughout the year. I appreciate you all.   If you are looking to get into blood flow restriction training please visit our website which is www.thebfr.co  where there's lots of information, free resources and you can also purchase your own set of BFR cuffs.  You can also catch us on: Instagram - @thebfr.co  Twitter - @thebfr_co YouTube - The BFR. co  If you do want to get into blood flow restriction, you can purchase your cuffs there as well. Thanks for listening. See you in the New Year and remember to keep the pump. Chris

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 &gt;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 Strength and Conditioning Research, and the primary author is Michael Wilks. The podcast not only reviews the article, but I've also done a small study of my own.  I add some of my own findings and thoughts on how you can use this in a training program. This will be the last podcast for the year. Thanks for all of your support throughout the year. I appreciate you all. If you are looking to get into blood flow restriction training please visit our website which is <a href="http://www.thebfr.co" rel="nofollow" target="_blank">www.thebfr.co</a>  where there's lots of information, free resources and you can also purchase your own set of BFR cuffs. You can also catch us on: <ul><li>Instagram - <a href="https://www.instagram.com/thebfr.co/" rel="nofollow" target="_blank">@thebfr.co </a></li> <li>Twitter - <a href="https://twitter.com/thebfr_co" rel="nofollow" target="_blank">@thebfr_co</a></li> <li>YouTube - <a href="https://www.youtube.com/c/TheBFRCo" rel="nofollow" target="_blank">The BFR. co</a></li> </ul> If you do want to get into blood flow restriction, you can purchase your cuffs there as well. Thanks for listening. See you in the New Year and remember to keep the pump. Chris

Big Benching with BFR

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 third there, which was an incredible effort considering it was only 10 days in between. So firstly, just to do one decathlon is pretty tough and to do two is pretty amazing. Today's article review is perfect for to highlight how BFR can assist with anyone who has had quite an "extreme" injury and struggled to get back to some level of normal function. In particular such injuries typically result in significant loss of muscular strength and size. This articles reports on 7 different cases and highlights what kind of improvements can be achieved in a short period of time. The article is: Blood flow restriction rehabilitation for extremity weakness: a case series.  J Spec Oper Med, 15(1), 50-56. Hylden, C., Burns, T., Stinner, D., &amp; Owens, J. (2015).    I hope you enjoy this episode. If you are looking to get into blood flow restriction training please visit our website which is www.thebfr.co  where there's lots of information, free resources and you can also purchase your own set of BFR cuffs. You can also catch us on: Instagram - @thebfr.co  Twitter - @thebfr_co YouTube - The BFR. co  If you do want to get into blood flow restriction, you can purchase your cuffs there as well. Thanks for listening. See you in a couple of weeks and remember to keep the pump. Chris

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 third there, which was an incredible effort considering it was only 10 days in between. So firstly, just to do one decathlon is pretty tough and to do two is pretty amazing. Today's article review is perfect for to highlight how BFR can assist with anyone who has had quite an "extreme" injury and struggled to get back to some level of normal function. In particular such injuries typically result in significant loss of muscular strength and size. This articles reports on 7 different cases and highlights what kind of improvements can be achieved in a short period of time. The article is: Blood flow restriction rehabilitation for extremity weakness: a case series. J Spec Oper Med, 15(1), 50-56. Hylden, C., Burns, T., Stinner, D., &amp; Owens, J. (2015).  I hope you enjoy this episode. If you are looking to get into blood flow restriction training please visit our website which is <a href="http://www.thebfr.co" rel="nofollow" target="_blank">www.thebfr.co</a>  where there's lots of information, free resources and you can also purchase your own set of BFR cuffs. You can also catch us on: <ul><li>Instagram - <a href="https://www.instagram.com/thebfr.co/" rel="nofollow" target="_blank">@thebfr.co </a></li> <li>Twitter - <a href="https://twitter.com/thebfr_co" rel="nofollow" target="_blank">@thebfr_co</a></li> <li>YouTube - <a href="https://www.youtube.com/c/TheBFRCo" rel="nofollow" target="_blank">The BFR. co</a></li> </ul> If you do want to get into blood flow restriction, you can purchase your cuffs there as well. Thanks for listening. See you in a couple of weeks and remember to keep the pump. Chris

Extreme Injuries - BFR can bring back hope

Jacqui Narracott

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 Beijing. Aside from just BFR -related training we go through quite a bit. In particular: Reliving Beijing - enjoying the moment &amp; having fun. Her team and how it worked with everyone living all around the world. How 2 months out from the Olympics, she injured herself and it nearly derailed her campaign. Dealing with COVID - lots of training, travel and competitions stories here.  This is a real behind the scenes podcast. So if you're a fan of Jacqui and want to hear some never before heard stories in the lead up to the Olympics this is a podcast not to miss. And yes, there are some new ways we used BFR as well so something for everyone. I hope you enjoy this one. 

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 Beijing. Aside from just BFR -related training we go through quite a bit. In particular: <ul><li>Reliving Beijing - enjoying the moment &amp; having fun.</li> <li>Her team and how it worked with everyone living all around the world.</li> <li>How 2 months out from the Olympics, she injured herself and it nearly derailed her campaign.</li> <li>Dealing with COVID - lots of training, travel and competitions stories here.</li> </ul> This is a real behind the scenes podcast. So if you're a fan of Jacqui and want to hear some never before heard stories in the lead up to the Olympics this is a podcast not to miss. And yes, there are some new ways we used BFR as well so something for everyone. I hope you enjoy this one.

Jacqui Narracott - Olympian, Medal Winning & Champion Skeleton Athlete

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 slowly over time (or once I renew my stock), they will be rebrand with my new logo. So make sure you check out my website - click here. There are a few new exciting additions to the website including online BFR training and rehab programs and an online BFR course for those who want to learn more about how to apply BFR to their athletes/clients.   The last few episodes focused on hormones &amp; BFR. The first 2 episodes looked at Growth Hormone &amp; Insulin – Growth Factor 1 (or IGF-1). Not only do these hormones have a performance benefit, but they also are critical for proper development and function of many major organ systems. Today’s episode will focus on one a the more well-known hormones and that is Tesosterone   The majority of this information comes from a paper called:Acute and Chronic Testosterone Response to Blood Flow Restricted Exercise and appeared in the journal of Hormone &amp; Metabolic ResearchThe primary author is Jeremy Loenneke who is one of the more prolific authors in the world of BFR. I will also add to the discussion with a few interesting papers including a case study that I have done with an elite athlete that I  used to coach. before I go, a couple of favours from me to you: If you know of someone who would benefit from this episode, please share it. And, if you’re enjoying the podcast please give it a rating on iTunes Thanks for listening, see you in a couple of weeks and remember to keep the pump.   Chris

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 <a href="http://TheBFR.co" rel="nofollow" target="_blank">TheBFR.co</a>. My goal with <a href="http://TheBFR.co" rel="nofollow" target="_blank">TheBFR.co</a> (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 slowly over time (or once I renew my stock), they will be rebrand with my new logo. So make sure you check out my website - <a href="http://www.thebfr.co" rel="nofollow" target="_blank">click here</a>. There are a few new exciting additions to the website including online BFR training and rehab programs and an online BFR course for those who want to learn more about how to apply BFR to their athletes/clients. The last few episodes focused on hormones &amp; BFR. The first 2 episodes looked at Growth Hormone &amp; Insulin – Growth Factor 1 (or IGF-1). Not only do these hormones have a performance benefit, but they also are critical for proper development and function of many major organ systems. Today’s episode will focus on one a the more well-known hormones and that is Tesosterone The majority of this information comes from a paper called:Acute and Chronic Testosterone Response to Blood Flow Restricted Exercise and appeared in the journal of Hormone &amp; Metabolic Research The primary author is Jeremy Loenneke who is one of the more prolific authors in the world of BFR. I will also add to the discussion with a few interesting papers including a case study that I have done with an elite athlete that I  used to coach. before I go, a couple of favours from me to you: If you know of someone who would benefit from this episode, please share it. And, if you’re enjoying the podcast please give it a rating on iTunes Thanks for listening, see you in a couple of weeks and remember to keep the pump. Chris

Testosterone & BFR - how to maximise your hormonal response.

Welcome back to BFR Radio and this short mini-series on hormones &amp; BFR. In particular one of the mechanisms as to how &amp; 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 activated and how BFR can be used to activate these useful hormones. The last episode looked at Growth Hormone and today's episode we look at Insulin Growth Factor 1 (IGF-1). Although the more known action of IGF-1 is to stimulate protein synthesis (muscle growth), it is both GH &amp; IGF-1 that is proposed to act in concert to stimulate protein synthesis. There are other important functions of IGF-1 signalling and in particular, they are both critical for proper development and function of many major organ systems.  There is very strong evidence for neuroprotective effects of IGF-1 in different situations, including aging. As I delved deeper into why IGF-1 is important to us, I started to realise that it was more about increasing muscle size but rather the positive effects as we age. In particular the role that it plays in cognitive function, learning and memory tasks. So although we typically see BFR as a way to increase muscle mass and strength, for ageing populations incorporating BFR into physical activity has implications that go beyond this. I go through a couple of studies and in particular one involves a 91-year old gentleman with sarcopenia. Its a simple study, but the outcomes are pretty amazing. I bring in quite a few papers for this episode and probably a few too many to mention. The papers from the studies though are:Endocrine responses to upper-and lower-limb resistance exercises with blood flow restriction. Madarame et al. (2010). Acta Physiologica Hungarica Strength training with blood flow restriction–a novel therapeutic approach for older adults with sarcopenia? A case report. Lopes et al.   (2019) Clinical interventions in aging   If this review of hormones and BFR training, has sparked your own interest in starting an exercise regime, get in touch with me through my website or socials (@chrisgaviglio). The sports rehab tourniquet brand of BFR cuffs can also be purchase from my website and you can find it at sportsrehab.com.au And lastly, before I go, a couple of favours from me to you: If you know of someone who would benefit from this episode, please share it. And, if you’re enjoying the podcast please give it a rating on iTunes Thanks for listening, see you in a couple of weeks  and remember to keep the pump. Chris 

Welcome back to BFR Radio and this short mini-series on hormones &amp; BFR. In particular one of the mechanisms as to how &amp; 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 activated and how BFR can be used to activate these useful hormones. The last episode looked at Growth Hormone and today's episode we look at Insulin Growth Factor 1 (IGF-1). Although the more known action of IGF-1 is to stimulate protein synthesis (muscle growth), it is both GH &amp; IGF-1 that is proposed to act in concert to stimulate protein synthesis. There are other important functions of IGF-1 signalling and in particular, they are both critical for proper development and function of many major organ systems.  There is very strong evidence for neuroprotective effects of IGF-1 in different situations, including aging. As I delved deeper into why IGF-1 is important to us, I started to realise that it was more about increasing muscle size but rather the positive effects as we age. In particular the role that it plays in cognitive function, learning and memory tasks. So although we typically see BFR as a way to increase muscle mass and strength, for ageing populations incorporating BFR into physical activity has implications that go beyond this. I go through a couple of studies and in particular one involves a 91-year old gentleman with sarcopenia. Its a simple study, but the outcomes are pretty amazing. I bring in quite a few papers for this episode and probably a few too many to mention. The papers from the studies though are:Endocrine responses to upper-and lower-limb resistance exercises with blood flow restriction.  Madarame et al. (2010). Acta Physiologica Hungarica Strength training with blood flow restriction–a novel therapeutic approach for older adults with sarcopenia? A case report.  Lopes et al.   (2019) Clinical interventions in aging If this review of hormones and BFR training, has sparked your own interest in starting an exercise regime, get in touch with me through my website or socials (@chrisgaviglio). The sports rehab tourniquet brand of BFR cuffs can also be purchase from my website and you can find it at <a href="http://sportsrehab.com.au" rel="nofollow" target="_blank">sportsrehab.com.au</a> And lastly, before I go, a couple of favours from me to you: If you know of someone who would benefit from this episode, please share it. And, if you’re enjoying the podcast please give it a rating on iTunes Thanks for listening, see you in a couple of weeks  and remember to keep the pump. Chris

Hormones & BFR - Insulin Growth Factor 1. What is it? Why is it important and how BFR can help.

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 &amp; 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 for you. Just contact me through my socials or the contact us page on my website (www.sportsrehab.com.au).  The next series of articles will focus on the hormonal benefits of BFR. A lot of the articles I review, look at training intervention studies (ie. You train with BFR cuffs and it usually results in a positive response). These studies are great to highlight the practical  side of BFR and the benefits of adding it to your training. Some of the positive responses that we see with BFR training are due to increases in anabolic hormones within the body and in particular increases in anabolic hormones is one of the main mechanisms of BFR. A lot of these anabolic hormones may be familiar to you – Growth hormone, Testosterone, IGF. Therefore the concept behind the next few episodes is to look at some of these different anabolic hormones.  In particular I am going to highlight the basics of each hormone and its benefits from a health viewpoint. From there I will bring in BFR.  To prevent you all from getting bored, I will try to pick out the best bits. So if these episodes sparks your interest, please research more in detail Growth hormone is our first hormone. To bring this episode together I’ve referred to numerous general articles and reviews on growth hormones and then moved onto more BFR specific studies. The specific articles are too many to mention here but 2 of the main reviews on Growth Hormone are:  Godfrey, R. J., Madgwick, Z., &amp; Whyte, G. P. (2003). The exercise-induced growth hormone response in athletes. Sports medicine, 33(8), 599-613. Sonksen, P. H. (2001). Hormones and Sport-Insulin, growth hormone and sport. Journal of Endocrinology, 170(1), 13-26.  Before I go, a couple of favours from me to you: If you know of someone who would benefit from this episode, please share it. And Also, if you’re enjoying the podcast please give it a rating on iTunes Thanks for listening, see you in a couple of weeks  and remember to keep the pump.   Chris

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 &amp; 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 for you. Just contact me through my socials or the contact us page on my website (<a href="" rel="nofollow" target="_blank">www.sportsrehab.com.au).</a>  The next series of articles will focus on the hormonal benefits of BFR. A lot of the articles I review, look at training intervention studies (ie. You train with BFR cuffs and it usually results in a positive response). These studies are great to highlight the practical  side of BFR and the benefits of adding it to your training. Some of the positive responses that we see with BFR training are due to increases in anabolic hormones within the body and in particular increases in anabolic hormones is one of the main mechanisms of BFR. A lot of these anabolic hormones may be familiar to you – Growth hormone, Testosterone, IGF. Therefore the concept behind the next few episodes is to look at some of these different anabolic hormones.  In particular I am going to highlight the basics of each hormone and its benefits from a health viewpoint. From there I will bring in BFR.  To prevent you all from getting bored, I will try to pick out the best bits. So if these episodes sparks your interest, please research more in detail Growth hormone is our first hormone. To bring this episode together I’ve referred to numerous general articles and reviews on growth hormones and then moved onto more BFR specific studies. The specific articles are too many to mention here but 2 of the main reviews on Growth Hormone are:  <ul><li>Godfrey, R. J., Madgwick, Z., &amp; Whyte, G. P. (2003). The exercise-induced growth hormone response in athletes. Sports medicine, 33(8), 599-613.</li> <li>Sonksen, P. H. (2001). Hormones and Sport-Insulin, growth hormone and sport. Journal of Endocrinology, 170(1), 13-26.</li> </ul> Before I go, a couple of favours from me to you: If you know of someone who would benefit from this episode, please share it. And Also, if you’re enjoying the podcast please give it a rating on iTunes Thanks for listening, see you in a couple of weeks  and remember to keep the pump. Chris

Growth Hormone & BFR - what is it, what it means for you & how BFR can benefit you.

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

BFR Radio is a podcast relating to everything about Blood Flow Restriction, occlusion cuff, ischemic and KAATSU training. For more info visit <a href="https://www.thebfr.co" rel="nofollow" target="_blank">https://www.thebfr.co</a>

BFR Radio

Nicolai Morris

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 strength training. This is a fascinating concept to consider when trying to provide a thorough robust rehab model and also provides consideration around including Blood Flow Restriction as a valuable addition to any rehab program. The Role of Inflammation and Immune Cells in Blood Flow Restriction Training Adaptation: A Review (Front Physiol. 2018; 9: 1376.)Authors: Fabrício Eduardo Rossi,1Marcelo Conrado de Freitas,2Nelo Eidy Zanchi,3Fábio Santos Lira,1,* and Jason M. Cholewa4 "How you do BFR" guest is Nicolai Morris. Nicolai is an Australian Strength and Conditioning Coach who works at Sydney University as the senior strength and conditioning coach working with multiple sports including swimming, athletics, rugby, rugby 7’s, water polo and soccer.  Nicolai has been coaching as an S&amp;C for 12 years working across private, schools, professional and university sport environments. Nicolai discusses how she uses BFR in her own training and competition as an elite swimmer as well as the different scenarios with her athletes that she trains.  She is also very active on social media providing great insight into the great work that she does.  Make sure you follow her as I am sure you will gain a lot from her. Social Media@Nicolai_morris (Instagram and twitter) @susfstrengthandconditioning (work Instagram)   And thank you for listening to the podcast.  To purchase your own set of BFR cuffs please visit my website at www.sportsrehab.com.au

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 strength training. This is a fascinating concept to consider when trying to provide a thorough robust rehab model and also provides consideration around including Blood Flow Restriction as a valuable addition to any rehab program. The Role of Inflammation and Immune Cells in Blood Flow Restriction Training Adaptation: A Review (Front Physiol. 2018; 9: 1376.) Authors:<a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Rossi%20FE%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=30356748" rel="nofollow" target="_blank"> Fabrício Eduardo Rossi</a>,1<a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=de%20Freitas%20MC%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=30356748" rel="nofollow" target="_blank">Marcelo Conrado de Freitas</a>,2<a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Zanchi%20NE%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=30356748" rel="nofollow" target="_blank">Nelo Eidy Zanchi</a>,3<a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Lira%20FS%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=30356748" rel="nofollow" target="_blank">Fábio Santos Lira</a>,1,* and <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Cholewa%20JM%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=30356748" rel="nofollow" target="_blank">Jason M. Cholewa</a>4 "How you do BFR" guest is Nicolai Morris. Nicolai is an Australian Strength and Conditioning Coach who works at Sydney University as the senior strength and conditioning coach working with multiple sports including swimming, athletics, rugby, rugby 7’s, water polo and soccer.  Nicolai has been coaching as an S&amp;C for 12 years working across private, schools, professional and university sport environments. Nicolai discusses how she uses BFR in her own training and competition as an elite swimmer as well as the different scenarios with her athletes that she trains.  She is also very active on social media providing great insight into the great work that she does.  Make sure you follow her as I am sure you will gain a lot from her. Social Media @Nicolai_morris (Instagram and twitter) @susfstrengthandconditioning (work Instagram) And thank you for listening to the podcast.  To purchase your own set of BFR cuffs please visit my website at <a href="http://www.sportsrehab.com.au" rel="nofollow" target="_blank">www.sportsrehab.com.au</a>

Accelerate recovery from injury with BFR.  "How you do BFR" guest is Nicolai Morris

Joseph Coyne

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&amp;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&amp;C). He has worked in elite sport and played an integral role with athletes such as Sonny Bill Williams, Ky Hurst, Stephen Hoiles and a number of truly elite Chinese Olympians. I had a fantastic conversation about not only how he implements BFR on himself and his athletes but I also got to listen to some of the other work that he does. This short bio doesn't do him justice so really encourage you to give it a listen and reach out to him. Just fascinating. Today's article review looks at the concept of BFR sprinting and how this may improve performance. The article is: Low-Intensity Sprint Training With Blood Flow Restriction Improves 100-m Dash. Behringer, M., Behlau, D., Montag, J. C., McCourt, M. L., &amp; Mester, J. (2017). The Journal of Strength &amp; Conditioning Research, 31(9), 2462-2472. Although the athletes in this study weren't elite (by Track &amp; Field standards), it really gives some ideas around this as a concept and a method for inclusion within a training week.  I have adapted this and found that since my knee operation, I can actually do "run-throughs" pain free and recover with no joint soreness after the session.  Prior to implementing BFR, this is something I've struggled with even after 3 years post-surgery. If you enjoy this podcast please share it with your friends. Again I appreciate Joseph's time.  He is available for consultation and also provides some great services such as: post-surgery intensive rehabilitation off-season training program for field sports athletes speed coaching strength and conditioning.  Website: http://www.coynesportsinjuryclinic.com.au Twitter: Click here for @josephcoyne Instagram: Click here for @josephcoyne  (His Instagram has lots of great videos of his work so check it out) Email: coach@coynesportsinjuryclinic.com.au   Also I have a BFR workshop in Townsville this coming Saturday 8th December.  Tickets need to be pre-purchased so please click on this link for more information and to purchase your tickets. Thanks for listening. Chris

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&amp;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&amp;C). He has worked in elite sport and played an integral role with athletes such as Sonny Bill Williams, Ky Hurst, Stephen Hoiles and a number of truly elite Chinese Olympians. I had a fantastic conversation about not only how he implements BFR on himself and his athletes but I also got to listen to some of the other work that he does. This short bio doesn't do him justice so really encourage you to give it a listen and reach out to him. Just fascinating. Today's article review looks at the concept of BFR sprinting and how this may improve performance. The article is: Low-Intensity Sprint Training With Blood Flow Restriction Improves 100-m Dash. Behringer, M., Behlau, D., Montag, J. C., McCourt, M. L., &amp; Mester, J. (2017). The Journal of Strength &amp; Conditioning Research, 31(9), 2462-2472. Although the athletes in this study weren't elite (by Track &amp; Field standards), it really gives some ideas around this as a concept and a method for inclusion within a training week.  I have adapted this and found that since my knee operation, I can actually do "run-throughs" pain free and recover with no joint soreness after the session.  Prior to implementing BFR, this is something I've struggled with even after 3 years post-surgery. If you enjoy this podcast please share it with your friends. Again I appreciate Joseph's time.  He is available for consultation and also provides some great services such as: <ul><li>post-surgery intensive rehabilitation</li> <li>off-season training program for field sports athletes</li> <li>speed coaching</li> <li>strength and conditioning.</li> </ul> Website: <a href="http://www.coynesportsinjuryclinic.com.au" rel="nofollow" target="_blank">http://www.coynesportsinjuryclinic.com.au</a> Twitter: <a href="https://twitter.com/josephcoyne" rel="nofollow" target="_blank">Click here for @josephcoyne</a> Instagram: <a href="https://www.instagram.com/josephcoyne/" rel="nofollow" target="_blank">Click here for @josephcoyne </a> (His Instagram has lots of great videos of his work so check it out) Email: <a href="mailto:coach@coynesportsinjuryclinic.com.au">coach@coynesportsinjuryclinic.com.au</a> Also I have a BFR workshop in Townsville this coming Saturday 8th December.  Tickets need to be pre-purchased so please click on <a href="https://www.eventbrite.com.au/e/blood-flow-restriction-bfr-workshop-townsville-saturday-8th-dec-2018-tickets-52951432159?fbclid=IwAR2CqMFGg0sTwpbECok6154eeqVjDWgp2qT8YwMh-rxq69ldaPpF4VcnBog" rel="nofollow" target="_blank">this link for more information and to purchase your tickets</a>. Thanks for listening. Chris

Ep 8."The hips don't lie." BFR Sprinting - an untapped training method? "How you do BFR" guest is Joseph Coyne

Jackie Narracott

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., &amp; 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 strong, so another benefit from using BFR in their gym sessions could be the strength gains that BFR can give an athlete whilst using lower loads. In "how you do BFR" I interview Olympian Jackie Narracott who represented Australia at the 2018 PyeongCheng Winter Olympics in the sport of Skeleton.  Being a winter-based sport, skeleton provides a few different challenges and so Jackie discusses how she incorporates BFR into her training and competition preparation.  Jackie has just commenced her 2018-19 season so check her progress on the following platforms: Twitter: @JackieNarracott Instagram: @jac_narracott Website: https://www.jaclynnarracott.com Facebook: Jackie Narracott If you enjoy listen to BFR Radio I would appreciate you sharing it with a friend and giving it a rating on iTunes.   Thanks for listening. Chris

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., &amp; 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 strong, so another benefit from using BFR in their gym sessions could be the strength gains that BFR can give an athlete whilst using lower loads. In "how you do BFR" I interview Olympian Jackie Narracott who represented Australia at the 2018 PyeongCheng Winter Olympics in the sport of Skeleton.  Being a winter-based sport, skeleton provides a few different challenges and so Jackie discusses how she incorporates BFR into her training and competition preparation.  Jackie has just commenced her 2018-19 season so check her progress on the following platforms: Twitter: <a href="https://twitter.com/JackieNarracott" rel="nofollow" target="_blank">@JackieNarracott</a> Instagram: <a href="https://www.instagram.com/jac_narracott/" rel="nofollow" target="_blank">@jac_narracott</a> Website: <a href="https://www.jaclynnarracott.com" rel="nofollow" target="_blank">https://www.jaclynnarracott.com</a> Facebook: <a href="https://www.facebook.com/jackie.narracott" rel="nofollow" target="_blank">Jackie Narracott</a> If you enjoy listen to BFR Radio I would appreciate you sharing it with a friend and giving it a rating on iTunes. Thanks for listening. Chris

Ep 7. Accelerate bone healing with BFR.  "How you do BFR" guest is Olympian Jackie Narracott..

John Vincent

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 A1, Sakuraba K, Sawaki K, Sumide T, Tamura Y. Abstract PURPOSE: The aim of the present study was to compare the effects of periodic restriction of blood flow to lower extremities with those of isometric exercise on disuse muscular atrophy and weakness induced by immobilization and unloading. METHODS: The left ankle of each of 15 healthy males was immobilized for 2 wk using cast, and subjects were instructed to walk using crutches with non-weight bearing during this period. Subjects were divided into three groups: a restriction of blood flow (RBF) group (application of external compressive force of 200 mm Hg for 5 min followed by 3 min of rest, repeated five times in a single session, two sessions per day for 14 d); an isometric training (IMT) group (20 "exercises" of 5-s isometric contraction of the knee extensor, flexor, and ankle plantar flexor muscles followed by rest, twice a day, daily for 2 wk); and a control (CON) group (no intervention). We measured changes in muscle strength, thigh/leg circumferences, and serum growth hormone levels.     On "How you do BFR", my guest is Jonny Vincenti who recently opens his facility for me to host a BFR workshop in Perth. He is very generous with his time so if you have any questions please reach out to him. A little about Jonny: John Vincenti has over 20 years of experience in the Strength &amp; Conditioning industry, currently running his own Strength and Conditioning facility in Perth, Western Australia - V-Athletic Strength &amp; Performance. V-Athletic is a private sector facility, concerned with the complete athletic performance requirements from junior to elite athletes.     John is also currently in his third Season as Head Strength and Conditioning Coach at the Fremantle Roosters Rugby League Club (NRLWA) and the Head Strength and Conditioning Coach at WESTSTAR Football Academy – an elite West Australian junior Australian Rules Football Academy.    John is an Australian Strength &amp; Conditioning Association (ASCA) Level 3 Coach, Professional Coaches Scheme Professional Coach and Level 3 Sports Power/Weightlifting Coach with the Australian Weightlifting Federation (AWF).   Contact / Social Media: Email: jonnyv03@yahoo.com.au Facebook: V- Athletic Strength &amp; Performance Instagram: @v_athletic (VA Strength &amp; Performance) Twitter: @johnny_vincenti  Thanks for listening and if you want to order a set of your own BFR cuffs please visit my website: www.sportsrehab.com.au

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. <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Kubota%20A%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=18379217" rel="nofollow" target="_blank">Kubota A</a>1, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Sakuraba%20K%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=18379217" rel="nofollow" target="_blank">Sakuraba K</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Sawaki%20K%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=18379217" rel="nofollow" target="_blank">Sawaki K</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Sumide%20T%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=18379217" rel="nofollow" target="_blank">Sumide T</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Tamura%20Y%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=18379217" rel="nofollow" target="_blank">Tamura Y</a>. Abstract PURPOSE: The aim of the present study was to compare the effects of periodic restriction of blood flow to lower extremities with those of isometric exercise on disuse muscular atrophy and weakness induced by immobilization and unloading. METHODS: The left ankle of each of 15 healthy males was immobilized for 2 wk using cast, and subjects were instructed to walk using crutches with non-weight bearing during this period. Subjects were divided into three groups: a restriction of blood flow (RBF) group (application of external compressive force of 200 mm Hg for 5 min followed by 3 min of rest, repeated five times in a single session, two sessions per day for 14 d); an isometric training (IMT) group (20 "exercises" of 5-s isometric contraction of the knee extensor, flexor, and ankle plantar flexor muscles followed by rest, twice a day, daily for 2 wk); and a control (CON) group (no intervention). We measured changes in muscle strength, thigh/leg circumferences, and serum growth hormone levels. On "How you do BFR", my guest is Jonny Vincenti who recently opens his facility for me to host a BFR workshop in Perth. He is very generous with his time so if you have any questions please reach out to him. A little about Jonny: <ul><li>John Vincenti has over 20 years of experience in the Strength &amp; Conditioning industry, currently running his own Strength and Conditioning facility in Perth, Western Australia - V-Athletic Strength &amp; Performance. V-Athletic is a private sector facility, concerned with the complete athletic performance requirements from junior to elite athletes. </li> </ul> <ul><li>John is also currently in his third Season as Head Strength and Conditioning Coach at the Fremantle Roosters Rugby League Club (NRLWA) and the Head Strength and Conditioning Coach at WESTSTAR Football Academy – an elite West Australian junior Australian Rules Football Academy.</li> </ul> <ul><li>John is an Australian Strength &amp; Conditioning Association (ASCA) Level 3 Coach, Professional Coaches Scheme Professional Coach and Level 3 Sports Power/Weightlifting Coach with the Australian Weightlifting Federation (AWF).</li> </ul>  Contact / Social Media: <ul><li>Email: <a href="mailto:jonnyv03@yahoo.com.au">jonnyv03@yahoo.com.au</a></li> <li>Facebook: <a href="https://www.facebook.com/v.athletic/?__tn__=kC-R&amp;eid=ARBT9-vwQAmP0_0HZzcYk7WoIAXmNwBseYz2QTrOzCwA8Wh7liWFjeti6ZMGnfLBc8VBK9LgktWyhrrW&amp;hc_ref=ARSVSFLS8CYRLreOaZKBsQfx2U79xreKTSxnvUqJX_RkAcYPy3wQ52fe5afjpGCgC_U&amp;fref=nf&amp;__xts__%5B0%5D=68.ARCY1a4s-RULLi-Pf_YHLXFWUysIULM1xu0bCMAYU07sxkjkVztt-bGDDqU7M1A2LpdOfL8adGySJytem5z3PZiQoFCpsGbsUHxFaTvUjcO32Un1JIs5Jn4DavRXAYpcgjxd0GJRTNANNwSgDwqhgNUUFNAWj_ubXd34iuk9cBor_kpdoTVTuaHfwu7zszXdtH_RUpRzszm-ej8x77rDu6IdTWQwQLTRVKPGwfvYo4Mddu3a-UmhKFxaUKZ22xqOIv37VVfPliF6dQGjuk_3g2mfMNz8n7rgQfzLym_2EqOFnFSgfXdoH4bKC37TglJowfJWGK24h6dkdrYRXa5-Pa5SRo4M6f70HmNYPsSS" rel="nofollow" target="_blank">V- Athletic Strength &amp; Performance</a></li> <li>Instagram: <a href="https://www.instagram.com/v_athletic/?hl=en" rel="nofollow" target="_blank">@v_athletic (VA Strength &amp; Performance)</a></li> <li>Twitter: <a href="https://twitter.com/johnny_vincenti" rel="nofollow" target="_blank">@johnny_vincenti</a></li> </ul> Thanks for listening and if you want to order a set of your own BFR cuffs please visit my website: <a href="http://www.sportsrehab.com.au" rel="nofollow" target="_blank">www.sportsrehab.com.au</a>

How to decrease muscle loss with passive BFR. "How you do BFR" guest is John Vincent

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 you head off and listen to the podcast, a few exciting updates: This week I am at the ASCA annual conference on the Gold Coast. I will have my Sports Rehab Tourniquets there to try and I am also debuting a new strength machine that I have developed. To date I haven't not seen this machine before so potentially a world debut. I am running a Brisbane BFR workshop on Saturday 23 November. Tickets can be purchased online only through eventbrite. There are lots of links through my social media and blog post. Click on this link to purchase your ticket  Click on this link to purchase your Brisbane BFR Workshop Ticket (direct link to Eventbrite page)  Hope you enjoy the podcast.  The Effects of Blood Flow Restricted Electrostimulation on Strength and Hypertrophy.Slysz JT, Burr JF.J Sport Rehabil. 2018 May 1;27(3):257-262. doi: 10.1123/jsr.2017-0002. Epub 2018 May 22.AbstractCONTEXT:The combined effect of neuromuscular electrical stimulation (NMES) and blood flow restriction (BFR) on muscle mass and strength has not been thoroughly investigated.OBJECTIVE:To examine the effects of combined and independent BFR and a low-intensity NMES on skeletal muscle adaptation.  MAIN OUTCOME MEASURES:Subjects had each leg randomly allocated to 1 of 4 possible intervention groups: (1) cyclic BFR alone, (2) NMES alone, (3) BFR + NMES, or (4) control. Each leg was stimulated in its respective intervention group for 32 minutes, 4 days per week for 6 weeks. Mean differences in size (in grams) and isometric strength (in kilograms), between week 0 and week 6, were calculated for each group.

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 you head off and listen to the podcast, a few exciting updates: <ul><li>This week I am at the ASCA annual conference on the Gold Coast. I will have my Sports Rehab Tourniquets there to try and I am also debuting a new strength machine that I have developed. To date I haven't not seen this machine before so potentially a world debut.</li> <li>I am running a Brisbane BFR workshop on Saturday 23 November. Tickets can be purchased online only through eventbrite. There are lots of links through my social media and blog post. Click on this link to purchase your ticket  <a href="https://www.eventbrite.com.au/e/blood-flow-restriction-bfr-workshop-brisbane-tickets-79121116389" rel="nofollow" target="_blank">Click on this link to purchase your Brisbane BFR Workshop Ticket (direct link to Eventbrite page)</a></li> </ul> Hope you enjoy the podcast.  The Effects of Blood Flow Restricted Electrostimulation on Strength and Hypertrophy. <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Slysz%20JT%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=28513326" rel="nofollow" target="_blank">Slysz JT</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Burr%20JF%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=28513326" rel="nofollow" target="_blank">Burr JF</a>. <a href="https://www.ncbi.nlm.nih.gov/pubmed/28513326" rel="nofollow" target="_blank">J Sport Rehabil.</a> 2018 May 1;27(3):257-262. doi: 10.1123/jsr.2017-0002. Epub 2018 May 22. Abstract CONTEXT: The combined effect of neuromuscular electrical stimulation (NMES) and blood flow restriction (BFR) on muscle mass and strength has not been thoroughly investigated.OBJECTIVE: To examine the effects of combined and independent BFR and a low-intensity NMES on skeletal muscle adaptation.  MAIN OUTCOME MEASURES: Subjects had each leg randomly allocated to 1 of 4 possible intervention groups: (1) cyclic BFR alone, (2) NMES alone, (3) BFR + NMES, or (4) control. Each leg was stimulated in its respective intervention group for 32 minutes, 4 days per week for 6 weeks. Mean differences in size (in grams) and isometric strength (in kilograms), between week 0 and week 6, were calculated for each group.

BFR & Electrostimulation - combining modalities to accelerate injury recovery 

Jordan Kerby

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 randomised trial.  Lindsay, A., Petersen, C., Blackwell, G., Ferguson, H., Parker, G., Steyn, N., &amp; Gieseg, S. P. (2017).   BMJ open sport &amp; exercise medicine, 3(1). Ischemic preconditioning involves a continuous cycle of BFR cuff inflation (3-5min) followed by deflation (2-3min) whilst sitting passively.  Aside from this study showing positive effects in 30second cycling sprint performance, the amazing thing is that it requires the user to do nothing except inflate and deflate the cuffs - Money for Jam I reckon. In "How you do BFR" I interview elite cyclist and world champion Jordan Kerby.  I am always appreciative of people's time but the time and information that Jordan gave in this interview is just amazing.  I urge you to give this one time as what he is doing is reflective of an athlete who is really using all of his tools in the toolbox to maximise his performance. A little bit of information about Jordan:Bio:Has been in cycling both road and track for 14 years. Did 3 years professionally on the road. Along with winning a national u/23 championship.  Switched to track endurance cycling as a preference and it suited his physiology better. World Champion in 2017 in the 4000m Individual Pursuit. Part of the team that won the 2018 Commonwealth Games team pursuit.  Ambitions to go to the 2020 Tokyo Olympics.Outside of Competing:Been a commercial cycling coach since 2016. Having coached multiple state and national medallists as well as an Age Group Triathlon world champion.  Currently studying a Bachelor of Exercise and Sport through Massey University.  Career ambition to coach a High Performance track cycling team at a World Championship or Olympic level. Social Media Channels.Twitter; @JordanKerby Instagram; @jordankerby Website that you can see what I do from a coaching perspective. thepedaler.com.au  Again a special thank you to Jordan for his time.   And thank you for listening to the podcast.  To purchase your own set of BFR cuffs please visit my website at www.sportsrehab.com.au

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 randomised trial.  Lindsay, A., Petersen, C., Blackwell, G., Ferguson, H., Parker, G., Steyn, N., &amp; Gieseg, S. P. (2017).   BMJ open sport &amp; exercise medicine, 3(1). Ischemic preconditioning involves a continuous cycle of BFR cuff inflation (3-5min) followed by deflation (2-3min) whilst sitting passively.  Aside from this study showing positive effects in 30second cycling sprint performance, the amazing thing is that it requires the user to do nothing except inflate and deflate the cuffs - Money for Jam I reckon. In "How you do BFR" I interview elite cyclist and world champion Jordan Kerby.  I am always appreciative of people's time but the time and information that Jordan gave in this interview is just amazing.  I urge you to give this one time as what he is doing is reflective of an athlete who is really using all of his tools in the toolbox to maximise his performance. A little bit of information about Jordan:Bio: <ul><li>Has been in cycling both road and track for 14 years.</li> <li>Did 3 years professionally on the road. Along with winning a national u/23 championship. </li> <li>Switched to track endurance cycling as a preference and it suited his physiology better.</li> <li>World Champion in 2017 in the 4000m Individual Pursuit.</li> <li>Part of the team that won the 2018 Commonwealth Games team pursuit. </li> <li>Ambitions to go to the 2020 Tokyo Olympics.</li></ul>Outside of Competing: <ul><li>Been a commercial cycling coach since 2016. Having coached multiple state and national medallists as well as an Age Group Triathlon world champion. </li> <li>Currently studying a Bachelor of Exercise and Sport through Massey University. </li> <li>Career ambition to coach a High Performance track cycling team at a World Championship or Olympic level. </li></ul>Social Media Channels. <ul><li>Twitter; @JordanKerby</li> <li>Instagram; @jordankerby</li> <li>Website that you can see what I do from a coaching perspective. <a href="http://thepedaler.com.au/" rel="nofollow" target="_blank">thepedaler.com.au</a></li> </ul> Again a special thank you to Jordan for his time. And thank you for listening to the podcast.  To purchase your own set of BFR cuffs please visit my website at <a href="http://www.sportsrehab.com.au" rel="nofollow" target="_blank">www.sportsrehab.com.au</a>

Ep 12. Money for Jam - improve cycling performance with BFR.  "How you do BFR" guest is Jordan Kerby

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 blood flow restricted interval training improves both aerobic fitness and muscle strength. (de Oliveira et al 2016). “How you do BFR” interviews Gavin Pratt from GCP Fitness Online. Gavin currently works in China working with their High Performance Surfing program. We have a great discussion around coaching philosophies, challenges coaching in a foreign country as well as a few different examples of some interesting adaptions for BFR.   He has an online coaching program so please give him a visit at the following: Website: www.gcpfitness.com.au Instagram: @gcpfitness Twitter: @gcpfit Facebook: GCPfitness.online Youtube: GCP Fitness

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 blood flow restricted interval training improves both aerobic fitness and muscle strength. (de Oliveira et al 2016). “How you do BFR” interviews Gavin Pratt from GCP Fitness Online. Gavin currently works in China working with their High Performance Surfing program. We have a great discussion around coaching philosophies, challenges coaching in a foreign country as well as a few different examples of some interesting adaptions for BFR. He has an online coaching program so please give him a visit at the following: Website: <a href="http://www.gcpfitness.com.au" rel="nofollow" target="_blank">www.gcpfitness.com.au</a> Instagram: <a href="https://www.instagram.com/gcpfitness/" rel="nofollow" target="_blank">@gcpfitness</a> Twitter: <a href="https://twitter.com/gcpfit" rel="nofollow" target="_blank">@gcpfit</a> Facebook: <a href="https://www.facebook.com/GCPfitness.online" rel="nofollow" target="_blank">GCPfitness.online</a> Youtube: <a href="https://www.youtube.com/channel/UCnVBYKJthIisURwvBFK21MA/feed" rel="nofollow" target="_blank">GCP Fitness</a>

Ep. 3 - Get fit and strong with BFR cycling. (Guest - Gavin Pratt)

Ed Lea

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 carry your original SRT cuffs. In today's podcast I answer a few questions that I get asked reasonably frequently.  These are some fundamental concepts to applying BFR in a practical setting so I think you will get a lot out if. I enjoyed doing the Q&amp;A segment so if you have any other questions that you would like to be answered please contact me through my website (www.sportsrehab.com.au) I also have Ed Lea from Harlequins Rugby Union on "How you do BFR."  Harlequins Rugby Union club are a professional team based in the UK.  Ed has been working as rehab Strength &amp; Conditioning Coach at Harlequins for 6 seasons and has recently started to implement BFR over the last 12 months.  Ed discusses his journey with BFR but in particular highlights how he uses it in a few scenarios.   If you want to get in touch with Ed his best contact is Instagram: @edlea87 Thanks again for listening. If you enjoy the podcast please leave a comment on either iTunes or via my social media: Twitter:@chrisgaviglio Instagram: @chrisgaviglio

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 carry your original SRT cuffs. In today's podcast I answer a few questions that I get asked reasonably frequently.  These are some fundamental concepts to applying BFR in a practical setting so I think you will get a lot out if. I enjoyed doing the Q&amp;A segment so if you have any other questions that you would like to be answered please contact me through my website <a href="http://www.sportsrehab.com.au" rel="nofollow" target="_blank">(www.sportsrehab.com.au</a>) I also have Ed Lea from Harlequins Rugby Union on "How you do BFR."  Harlequins Rugby Union club are a professional team based in the UK.  Ed has been working as rehab Strength &amp; Conditioning Coach at Harlequins for 6 seasons and has recently started to implement BFR over the last 12 months.  Ed discusses his journey with BFR but in particular highlights how he uses it in a few scenarios.   If you want to get in touch with Ed his best contact is Instagram: <a href="https://www.instagram.com/edlea87/" rel="nofollow" target="_blank">@edlea87</a> Thanks again for listening. If you enjoy the podcast please leave a comment on either iTunes or via my social media: <ul><li>Twitter:<a href="https://twitter.com/chrisgaviglio?lang=en" rel="nofollow" target="_blank">@chrisgaviglio</a></li> <li>Instagram: <a href="https://www.instagram.com/chrisgaviglio/" rel="nofollow" target="_blank">@chrisgaviglio</a></li></ul>

Ep 9. How to implement BFR in a professional rugby club. "How you do BFR" guest is Ed Lea.  Also your BFR questions are answered

Hi everyone, Things have been a little busy lately hence the late podcast.  With my normal S&amp;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 this link to buy your ticket). Alternatively if you know of someone who'd benefit from this workshop I'd appreciate you letting them know and sharing the link. Today's episode from a practical standpoint helps to understand the optimisation of Blood Flow Restriction pressures when doing aerobic (stationary-based) exercise. I personally have found that dropping my pre-determined BFR pressure by around 20mmHg works best and that if I stayed at this  pressure (I usually do my strength training at) it is just doesn't feel right and is too high. The debate of BFR pressures is an ongoing on and this article helps shed some light as to some great evidence.Effects of DifferentPercentages of Blood Flow Restriction on Energy Expenditure.Pfeiffer PS1, Cirilo-Sousa MS1, Santos HHD2.Int J Sports Med.2019 Mar;40(3):186-190. doi: 10.1055/a-0828-8295. Epub 2019 Jan 31.AbstractThe study aimed to analyze the effect of differentlevels of bloodflowrestriction(BFR) on energyexpenditure(EE) and subjective perceptions of discomfort (SPD) during aerobic exercises. A sample group of 24 young men was required to walk on a treadmill for 14 min at 40% of their maximum speed, with 4 differentpercentagesof BFR (0, 50, 80 and 100%) applied in the lower limbs (LL) once a week with a 7-day interval between the 4 evaluations. EE data were collected during the exercise periods; SPD data were collected after the exercises. There was a significant increase in EE at 50, 80 and 100% BFR compared to the condition without BFR, and between 50 and 100% BFR; however, there were no differences between 50 and 80% and 80 and 100% BFR. Discomfort showed a significant increase according to the increase in BFR. During the walking exercises with BFR, the EE strongly increased until 50% of BFR; after this level the additional increases slowed. It can be concluded that when performing aerobic exercises with BFR, there is no need to use BFR levels above 50% to reach satisfying level of EE with only a moderate level of discomfort to the practitioner. Snippit Sports Science Podcast is sponsored by EliteForm, which brings together cutting edge Velocity Based Training technologies.  Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker.   If you want any more information about BFR training or want to purchase your own set of BFR cuffs please visit my website: www.sportsrehab.com.au

Hi everyone, Things have been a little busy lately hence the late podcast.  With my normal S&amp;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 (<a href="https://www.eventbrite.com.au/e/blood-flow-restriction-bfr-workshop-sydney-tickets-73712703681" rel="nofollow" target="_blank">click on this link to buy your ticket</a>). Alternatively if you know of someone who'd benefit from this workshop I'd appreciate you letting them know and sharing the link. Today's episode from a practical standpoint helps to understand the optimisation of Blood Flow Restriction pressures when doing aerobic (stationary-based) exercise. I personally have found that dropping my pre-determined BFR pressure by around 20mmHg works best and that if I stayed at this  pressure (I usually do my strength training at) it is just doesn't feel right and is too high. The debate of BFR pressures is an ongoing on and this article helps shed some light as to some great evidence.Effects of DifferentPercentages of Blood Flow Restriction on Energy Expenditure. <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Pfeiffer%20PS%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=30703847" rel="nofollow" target="_blank">Pfeiffer PS</a>1, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Cirilo-Sousa%20MS%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=30703847" rel="nofollow" target="_blank">Cirilo-Sousa MS</a>1, <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Santos%20HHD%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=30703847" rel="nofollow" target="_blank">Santos HHD</a>2. <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Effects+of+Different+Percentages+of+Blood+Flow+Restriction+on+Energy+Expenditure" rel="nofollow" target="_blank">Int J Sports Med.</a>2019 Mar;40(3):186-190. doi: 10.1055/a-0828-8295. Epub 2019 Jan 31.Abstract The study aimed to analyze the effect of differentlevels of bloodflowrestriction(BFR) on energyexpenditure(EE) and subjective perceptions of discomfort (SPD) during aerobic exercises. A sample group of 24 young men was required to walk on a treadmill for 14 min at 40% of their maximum speed, with 4 differentpercentagesof BFR (0, 50, 80 and 100%) applied in the lower limbs (LL) once a week with a 7-day interval between the 4 evaluations. EE data were collected during the exercise periods; SPD data were collected after the exercises. There was a significant increase in EE at 50, 80 and 100% BFR compared to the condition without BFR, and between 50 and 100% BFR; however, there were no differences between 50 and 80% and 80 and 100% BFR. Discomfort showed a significant increase according to the increase in BFR. During the walking exercises with BFR, the EE strongly increased until 50% of BFR; after this level the additional increases slowed. It can be concluded that when performing aerobic exercises with BFR, there is no need to use BFR levels above 50% to reach satisfying level of EE with only a moderate level of discomfort to the practitioner. Snippit Sports Science Podcast is sponsored by <a href="https://eliteform.com/" rel="nofollow" target="_blank">EliteForm</a>, which brings together cutting edge Velocity Based Training technologies.  Please visit <a href="https://eliteform.com/" rel="nofollow" target="_blank">https://eliteform.com</a> and check out their products, <a href="https://www.youtube.com/watch?v=_GGUYuVLH6g" rel="nofollow" target="_blank">StrengthPlanner </a>and <a href="https://www.youtube.com/watch?v=MrP6KD1_LCU" rel="nofollow" target="_blank">PowerTracker</a>. If you want any more information about BFR training or want to purchase your own set of BFR cuffs please visit my website: <a href="http://www.sportsrehab.com.au" rel="nofollow" target="_blank">www.sportsrehab.com.au</a>

Optimising BFR pressures for aerobic exercise

Alex Natera

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., &amp; Owens, J. G. (2018). In "how you do BFR" I interview Alex Natera who is strength and power coach for the GWS Giants AFL ("Aussie Rules"). Alex is well known for his isometric and eccentric work of recent time, but he delves into his journey of BFR.  Aside from highlighting some very interesting case studies we also discuss the importance of how to engage athletes in type of training methodology. Alex regularly posts insightful and educational content on his social media so please give him a follow on the following platforms: Twitter: @alex_natera Instagram: @alex.natera Thanks again for listening.  If you enjoy my podcast, please leave a rating on iTunes. Also, remember to purchase your own set of BFR cuffs please visit my website www.sportsrehab.com.au Thanks for listening

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., &amp; Owens, J. G. (2018). In "how you do BFR" I interview Alex Natera who is strength and power coach for the GWS Giants AFL ("Aussie Rules"). Alex is well known for his isometric and eccentric work of recent time, but he delves into his journey of BFR.  Aside from highlighting some very interesting case studies we also discuss the importance of how to engage athletes in type of training methodology. Alex regularly posts insightful and educational content on his social media so please give him a follow on the following platforms: Twitter: <a href="https://twitter.com/alex_natera?lang=en" rel="nofollow" target="_blank">@alex_natera</a> Instagram: <a href="https://www.instagram.com/alex.natera/?hl=en" rel="nofollow" target="_blank">@alex.natera</a> Thanks again for listening.  If you enjoy my podcast, please leave a rating on iTunes. Also, remember to purchase your own set of BFR cuffs please visit my website <a href="http://www.sportsrehab.com.au" rel="nofollow" target="_blank">www.sportsrehab.com.au</a> Thanks for listening

Ep 11. Heal achilles tendon injuries faster with BFR. "How you do BFR" guest is Alex Natera

Selwyn Griffith

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 increased after two weeks of twice daily “KAATSU” resistance training." International Journal of KAATSU Training Research1.1 (2005): 6-12. and  2. Sérgio, R., et al. "Short-term Blood Flow Restriction Training Enhances Hamstrings/quadriceps Force Ratio in Professional Soccer Players: 3550 Board# 194 May 31, 9." Medicine &amp; Science in Sports &amp; Exercise 46.5S (2014): 955.   In "how you do BFR" I interview Selwyn Griffith who is an Osteopath and works and the rehabilitation co-ordinator for the Brisbane Lions AFL club.  Selwyn works with professional footballers and has a few different methodologies according to the athlete's needs and stages in physical preparation.   In particular he covers the areas acute injury, load compromised athletes and the use of BFR in priming and activation areas.  He has a real pragmatic approach to his BFR use.   If you want to contact Selwyn: Twitter: @selwynosteo Instagram: @selwyng Linkedin: Selwyn Griffith He also has some courses coming up so give him a follow so you can check it out.   If you use BFR or have any questions that you'd like to be answered please contact me.   If you enjoy the podcast please give it a rating on iTunes (BFR Radio) Thanks for listening.   Chris

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 increased after two weeks of twice daily “KAATSU” resistance training." International Journal of KAATSU Training Research1.1 (2005): 6-12. and  2. Sérgio, R., et al. "Short-term Blood Flow Restriction Training Enhances Hamstrings/quadriceps Force Ratio in Professional Soccer Players: 3550 Board# 194 May 31, 9." Medicine &amp; Science in Sports &amp; Exercise 46.5S (2014): 955. In "how you do BFR" I interview Selwyn Griffith who is an Osteopath and works and the rehabilitation co-ordinator for the Brisbane Lions AFL club.  Selwyn works with professional footballers and has a few different methodologies according to the athlete's needs and stages in physical preparation.   In particular he covers the areas acute injury, load compromised athletes and the use of BFR in priming and activation areas.  He has a real pragmatic approach to his BFR use.   If you want to contact Selwyn: Twitter: @selwynosteo Instagram: @selwyng Linkedin: Selwyn Griffith He also has some courses coming up so give him a follow so you can check it out. If you use BFR or have any questions that you'd like to be answered please contact me.   If you enjoy the podcast please give it a rating on iTunes (<a href="https://itunes.apple.com/au/podcast/bfr-radio/id1412527674?mt=2" rel="nofollow" target="_blank">BFR Radio</a>) Thanks for listening. Chris

Ep. 5 BFR and Hamstring strength - a potential for injury prevention.  Guest - Selwyn Griffith

Kelly Beahan

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 Effect of Strength Training with Blood Flow Restriction on Muscular Strength among Women with Osteoporosis by Silva, J. et al., (2015). Journal of Exercise Physiology Online, 18(4). It covers some fantastic practical outcomes from other studies as well. This article fits well with my interview with Kelly Beahan in "how you do BFR."Kelly has extensive experience as a strength and conditioning coach in a multitude of professional and top tier sports:NRL team Wests Tigers Rehabilitation Coordinator with the Australian Rugby Union (ARU Academy, Mens &amp; Women's Rugby Sevens and the Australian Wallabies)  NRL team Cronulla Sharks and a role as Rehabilitation Coordinator followed before roles with Cricket NSW as Strength &amp; Conditioning Coach - developed the NSW Women's Pathway Program,  Head S&amp;C for NSW Breakers and a member of the coaching staff in the inaugural WBBL winning team Sydney Thunder - the first time a female as lead S&amp;C Coach has won a national title.  Kelly is urrently preparing Australian Paralympian Sit Ski Athlete Sam Tait (click here to check some of his training) who competes in Alpine Ski and Slalom events for World Cup events scheduled for the Northern Hemisphere Winter and Beijjing 2022 as well as partnering with US based S&amp;C Coach Joel Jamieson as the Australian distributor for the Morpheus Recovery Band.   She also does a lot of injury rehabilitation work so make sure you look her up at the following: Instagram: @itskel and also check out @morpheus_aus Twitter: @kellybeahan   Thanks for listening   Chris

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: <a href="https://pdfs.semanticscholar.org/eada/917e716d04fe88f3f71eb14aa0bca1107a9a.pdf" rel="nofollow" target="_blank">Chronic Effect of Strength Training with Blood Flow Restriction on Muscular Strength among Women with Osteoporosis</a> by Silva, J. et al., (2015). Journal of Exercise Physiology Online, 18(4). It covers some fantastic practical outcomes from other studies as well. This article fits well with my interview with Kelly Beahan in "how you do BFR."Kelly has extensive experience as a strength and conditioning coach in a multitude of professional and top tier sports: <ul><li>NRL team Wests Tigers</li> <li>Rehabilitation Coordinator with the Australian Rugby Union (ARU Academy, Mens &amp; Women's Rugby Sevens and the Australian Wallabies)</li> </ul> <ul><li>NRL team Cronulla Sharks and a role as Rehabilitation Coordinator followed before roles with</li> <li>Cricket NSW as Strength &amp; Conditioning Coach - developed the NSW Women's Pathway Program, </li> <li>Head S&amp;C for NSW Breakers and a member of the coaching staff in the inaugural WBBL winning team Sydney Thunder - the first time a female as lead S&amp;C Coach has won a national title.</li> </ul> Kelly is urrently preparing Australian Paralympian Sit Ski Athlete Sam Tait (<a href="https://www.instagram.com/samtait_7/" rel="nofollow" target="_blank">click here to check some of his training</a>) who competes in Alpine Ski and Slalom events for World Cup events scheduled for the Northern Hemisphere Winter and Beijjing 2022 as well as partnering with US based S&amp;C Coach Joel Jamieson as the Australian distributor for the Morpheus Recovery Band. She also does a lot of injury rehabilitation work so make sure you look her up at the following: Instagram: <a href="https://www.instagram.com/itskel/" rel="nofollow" target="_blank">@itskel</a> and also check out <a href="https://www.instagram.com/morpheus_aus/" rel="nofollow" target="_blank">@morpheus_aus</a> Twitter: <a href="https://twitter.com/kellybeahan" rel="nofollow" target="_blank">@kellybeahan</a> Thanks for listening Chris

Ep. 4 BFR strength training among women with Osteoporosis (with Kelly Beahan

Chris Brandner

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. C., Wilson, J. M., &amp; Andersen, J. C. (2013). Rehabilitation of an osteochondral fracture using blood flow restricted exercise: a case review. Journal of bodywork and movement therapies, 17(1), 42-45. In "How you do BFR" I interview Dr. Chris Brandner to discuss a variety of topics associated with Blood Flow Restriction.  Chris did his PhD. in the area of BFR and he has seen quite an evolution over the last 10 years. He brings a wealth of academic and practical experience in this area so I am also honoured to have someone of his credentials on the podcast. If you want to get in touch with Chris, his best social media contacts are: Twitter: @ChrisBrandner Instagram: @chris.brandner     If you want to purchase a set of BFR cuffs I have my own brand - Sports Rehab Tourniquet and you buy them at www.sportsrehab.com.au. I also have lots of information and videos on my various social media channels: Twitter: @chrisgaviglio Instagram: @chrisgaviglio YouTube: SportsRehabAUS    Thanks for listening.

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. C., Wilson, J. M., &amp; Andersen, J. C. (2013). Rehabilitation of an osteochondral fracture using blood flow restricted exercise: a case review. Journal of bodywork and movement therapies, 17(1), 42-45. In "How you do BFR" I interview Dr. Chris Brandner to discuss a variety of topics associated with Blood Flow Restriction.  Chris did his PhD. in the area of BFR and he has seen quite an evolution over the last 10 years. He brings a wealth of academic and practical experience in this area so I am also honoured to have someone of his credentials on the podcast. If you want to get in touch with Chris, his best social media contacts are: <ul><li>Twitter: <a href="https://twitter.com/chrisbrandner?lang=en" rel="nofollow" target="_blank">@ChrisBrandner</a></li> <li>Instagram: <a href="https://www.instagram.com/chris.brandner/" rel="nofollow" target="_blank">@chris.brandner</a></li> </ul>  If you want to purchase a set of BFR cuffs I have my own brand - Sports Rehab Tourniquet and you buy them at <a href="http://www.sportsrehab.com.au" rel="nofollow" target="_blank">www.sportsrehab.com.au.</a> I also have lots of information and videos on my various social media channels: <ul><li>Twitter: <a href="https://twitter.com/ChrisGaviglio?lang=en" rel="nofollow" target="_blank">@chrisgaviglio</a></li> <li>Instagram: <a href="https://www.instagram.com/chrisgaviglio/" rel="nofollow" target="_blank">@chrisgaviglio</a></li> <li>YouTube: <a href="https://www.youtube.com/channel/UCBXSfm-Hw4pzbftY6QT0dvw?view_as=subscriber" rel="nofollow" target="_blank">SportsRehabAUS</a></li> </ul> Thanks for listening.

Ep 10. Heal fractures faster with BFR. "How you do BFR" guest is Dr. Chris Brandner

Jordan Desbrow

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 pilot study." Clinical physiology and functional imaging 30.5 (2010): 338-343  Two weeks of bench press training led to a significant increase in 1RM bench press strength in BFR. Triceps and pectoralis major muscle size increased 8% and 16% respectively. A control group who performed the same routine but with no BFR showed no change in strength or size. The group of males studied weren't well strength trained. Therefore protocols that work well for recreationally trained people may not be as effective in well-trained athletes. Typically in athletes, they need higher-load lifting in their strength routines. So as a comparison I thought I'd give this a go with a few major alterations.  I also use my results and experiences as a comparison through the article review. In "how you do BFR" I interview Jordan Desbrow who is an S&amp;C coach at the Qld Academy of Sport.  Jordan recently has a shoulder reconstruction and used BFR in conjunction with an upper body stregthening program prior to his operation. The results he got in 8 weeks were fantastic with quite a simple program.  There were other benefits that he experienced during the training program so make sure you listen in. If you want to contact Jordan: Twitter: @jordandesbrow   If you use BFR or have any questions that you'd like to be answered please contact me.   If you enjoy the podcast please give it a rating on iTunes (BFR Radio) Thanks for listening.   Chris

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.  <ul><li>Yasuda, Tomohiro, et al. "Effects of low‐intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study." Clinical physiology and functional imaging 30.5 (2010): 338-343</li> </ul> Two weeks of bench press training led to a significant increase in 1RM bench press strength in BFR. Triceps and pectoralis major muscle size increased 8% and 16% respectively. A control group who performed the same routine but with no BFR showed no change in strength or size. The group of males studied weren't well strength trained. Therefore protocols that work well for recreationally trained people may not be as effective in well-trained athletes. Typically in athletes, they need higher-load lifting in their strength routines. So as a comparison I thought I'd give this a go with a few major alterations.  I also use my results and experiences as a comparison through the article review. In "how you do BFR" I interview Jordan Desbrow who is an S&amp;C coach at the Qld Academy of Sport.  Jordan recently has a shoulder reconstruction and used BFR in conjunction with an upper body stregthening program prior to his operation. The results he got in 8 weeks were fantastic with quite a simple program.  There were other benefits that he experienced during the training program so make sure you listen in. If you want to contact Jordan: Twitter: @jordandesbrow If you use BFR or have any questions that you'd like to be answered please contact me.   If you enjoy the podcast please give it a rating on iTunes (<a href="https://itunes.apple.com/au/podcast/bfr-radio/id1412527674?mt=2" rel="nofollow" target="_blank">BFR Radio</a>) Thanks for listening. Chris

Ep. 6 BFR Bench Press &amp; shoulder pre-operative strengthening (Guest - Jordan Desbrow)

Sam Tait

Hi everyone, This month is jam packed full of great information. From a general training viewpoint, in Australia we are starting to see an ease of COVID-19 restrictions and this result in being able to access indoor training and gym facilities. It is therefore important to reload the body sensibly over the next month. For those who don't currently have access to sufficient training facilities (i.e. strength equipment) his is where I see BFR can be a good training addition. Today's guest is ParaOlympian Sam Tait who I was suggested to get onto the podcast by a previous guest and Sam's S&amp;C coach, Kelly Beahan. Sam is a complete T10 paraplegic and is an elite athlete who competes in the winter-based sport of sit skiing. Sam competed at the 2018 Winter Paralympics where he came 11th in downhill and a year later competed at the 2019 World Championships and finished 6th in downhill. Through Kelly's guidance, Sam really uses BFR to its full potential. His story is great so I thank him again for coming onto the podcast. You can check what he is up to via: Instagram: https://www.instagram.com/samtait_7/ Website: https://www.samtait.com.au Also, check out Kelly Beahan who has been instrumental in helping with his physical preparation: Instagram: https://www.instagram.com/itskel/ As I was putting this episode together ad trying to find relevant articles, I felt it was themed around Spinal Cord Injuries. Although I couldn't find an article that was sporting related, I did find one that was related to general function and felt this may provide some useful information and ideas for those who have spinal cord injuries and rehab specialists. The article I review is: Electrical Stimulation and Blood Flow Restriction Increase Wrist Extensor Cross-Sectional Area and Flow Meditated Dilatation Following Spinal Cord InjuryAshraf S Gorgey 1 2, Mark K Timmons 3, David R Dolbow 4, Justin Bengel 5 6, Kendall C Fugate-Laus 5, Lori A Michener 7, David R Gater 8Affiliations expandAbstractPurpose: To examine the effects of neuromuscular electrical stimulation (NMES) and blood flow restricted (BFR) exercise on wrist extensors cross-sectional area (CSA), torque and hand functions compared NMES only in individuals with incomplete tetraplegia. The acute effect of an acute bout of NMES with BFR on flow mediated dilation (FMD) was compared with BFR only. This is a great article that if you are interested in knowing more about to go and download it.  As I am talking about Spinal Cord Injuries, I thought it was also useful to highlight contraindications and indications to BFR. There is a fantastic article that I refer to here:Key considerations when conducting KAATSU trainingInternational Journal of KAATSU   - 2011 Volume 7 Issue 1 Pages 1-6 T. Nakajima, T. Morita, Y. Sato KAATSU training delivers a more thorough methodology and this article highlights that you can include BFR in those with Spinal Cord Injuries. I hope you enjoy this episode and if you have any questions or want to purchase your own set of BFR cuffs, please reach out to me via my socialsInstagram: https://www.instagram.com/chrisgaviglio/ Twitter: https://twitter.com/ChrisGaviglio)  or my website https://www.sportsrehab.com.auThanks for listening.   Chris

Hi everyone, This month is jam packed full of great information. From a general training viewpoint, in Australia we are starting to see an ease of COVID-19 restrictions and this result in being able to access indoor training and gym facilities. It is therefore important to reload the body sensibly over the next month. For those who don't currently have access to sufficient training facilities (i.e. strength equipment) his is where I see BFR can be a good training addition. Today's guest is ParaOlympian Sam Tait who I was suggested to get onto the podcast by a previous guest and Sam's S&amp;C coach, Kelly Beahan. Sam is a complete T10 paraplegic and is an elite athlete who competes in the winter-based sport of sit skiing. Sam competed at the 2018 Winter Paralympics where he came 11th in downhill and a year later competed at the 2019 World Championships and finished 6th in downhill. Through Kelly's guidance, Sam really uses BFR to its full potential. His story is great so I thank him again for coming onto the podcast. You can check what he is up to via: Instagram: <a href="https://www.instagram.com/samtait_7/" rel="nofollow" target="_blank">https://www.instagram.com/samtait_7/</a> Website: <a href="https://www.samtait.com.au" rel="nofollow" target="_blank">https://www.samtait.com.au</a> Also, check out Kelly Beahan who has been instrumental in helping with his physical preparation: Instagram: <a href="https://www.instagram.com/itskel/" rel="nofollow" target="_blank">https://www.instagram.com/itskel/</a> As I was putting this episode together ad trying to find relevant articles, I felt it was themed around Spinal Cord Injuries. Although I couldn't find an article that was sporting related, I did find one that was related to general function and felt this may provide some useful information and ideas for those who have spinal cord injuries and rehab specialists. The article I review is: Electrical Stimulation and Blood Flow Restriction Increase Wrist Extensor Cross-Sectional Area and Flow Meditated Dilatation Following Spinal Cord Injury <a href="https://pubmed.ncbi.nlm.nih.gov/?term=Gorgey+AS&amp;cauthor_id=27155846" rel="nofollow" target="_blank">Ashraf S Gorgey</a> <a href="https://pubmed.ncbi.nlm.nih.gov/27155846/#affiliation-1" rel="nofollow" target="_blank">1</a> <a href="https://pubmed.ncbi.nlm.nih.gov/27155846/#affiliation-2" rel="nofollow" target="_blank">2</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/?term=Timmons+MK&amp;cauthor_id=27155846" rel="nofollow" target="_blank">Mark K Timmons</a> <a href="https://pubmed.ncbi.nlm.nih.gov/27155846/#affiliation-3" rel="nofollow" target="_blank">3</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/?term=Dolbow+DR&amp;cauthor_id=27155846" rel="nofollow" target="_blank">David R Dolbow</a> <a href="https://pubmed.ncbi.nlm.nih.gov/27155846/#affiliation-4" rel="nofollow" target="_blank">4</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/?term=Bengel+J&amp;cauthor_id=27155846" rel="nofollow" target="_blank">Justin Bengel</a> <a href="https://pubmed.ncbi.nlm.nih.gov/27155846/#affiliation-5" rel="nofollow" target="_blank">5</a> <a href="https://pubmed.ncbi.nlm.nih.gov/27155846/#affiliation-6" rel="nofollow" target="_blank">6</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/?term=Fugate-Laus+KC&amp;cauthor_id=27155846" rel="nofollow" target="_blank">Kendall C Fugate-Laus</a> <a href="https://pubmed.ncbi.nlm.nih.gov/27155846/#affiliation-5" rel="nofollow" target="_blank">5</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/?term=Michener+LA&amp;cauthor_id=27155846" rel="nofollow" target="_blank">Lori A Michener</a> <a href="https://pubmed.ncbi.nlm.nih.gov/27155846/#affiliation-7" rel="nofollow" target="_blank">7</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/?term=Gater+DR&amp;cauthor_id=27155846" rel="nofollow" target="_blank">David R Gater</a> <a href="https://pubmed.ncbi.nlm.nih.gov/27155846/#affiliation-8" rel="nofollow" target="_blank">8</a> Affiliations expand Abstract Purpose: To examine the effects of neuromuscular electrical stimulation (NMES) and blood flow restricted (BFR) exercise on wrist extensors cross-sectional area (CSA), torque and hand functions compared NMES only in individuals with incomplete tetraplegia. The acute effect of an acute bout of NMES with BFR on flow mediated dilation (FMD) was compared with BFR only. This is a great article that if you are interested in knowing more about to go and download it.  As I am talking about Spinal Cord Injuries, I thought it was also useful to highlight contraindications and indications to BFR. There is a fantastic article that I refer to here:Key considerations when conducting KAATSU training <a href="https://www.jstage.jst.go.jp/browse/ijktr/-char/en" rel="nofollow" target="_blank">International Journal of KAATSU   - 2011 Volume 7 Issue 1 Pages 1-6</a> <a href="https://www.jstage.jst.go.jp/search/global/_search/-char/en?item=8&amp;word=T.+Nakajima" rel="nofollow" target="_blank">T. Nakajima</a>, <a href="https://www.jstage.jst.go.jp/search/global/_search/-char/en?item=8&amp;word=T.+Morita" rel="nofollow" target="_blank">T. Morita</a>, <a href="https://www.jstage.jst.go.jp/search/global/_search/-char/en?item=8&amp;word=Y.+Sato" rel="nofollow" target="_blank">Y. Sato</a>  KAATSU training delivers a more thorough methodology and this article highlights that you can include BFR in those with Spinal Cord Injuries.   I hope you enjoy this episode and if you have any questions or want to purchase your own set of BFR cuffs, please reach out to me via my socials Instagram: <a href="https://www.instagram.com/chrisgaviglio/" rel="nofollow" target="_blank">https://www.instagram.com/chrisgaviglio/</a>  Twitter: <a href="https://twitter.com/ChrisGaviglio" rel="nofollow" target="_blank">https://twitter.com/ChrisGaviglio</a>)    or my website <a href="http://www.sportsrehab.com.au" rel="nofollow" target="_blank">https://www.sportsrehab.com.au</a>Thanks for listening. Chris

BFR and Spinal Cord Injuries - improving daily function through to elite sporting performance (Guest - ParaOlympian Sam Tait)

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