Episodes
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Enhancing ACL Rehab with BFR Training: Insights and Applications
In this episode of BFR Radio, the focus is on utilising Blood Flow Restriction (BFR) training in the early stage of ACL rehabilitation. Dr. Gaviglio reviews a recent article from the ASPETAR Sports Medicine Journal,
THE USE OF BLOOD FLOW RESTRICTION IN EARLY STAGE REHABILITATION FOLLOWING ACL INJURY
This article highlights the multitude of ways that you can incorporate BFR for rehabilitation strategies post-surgery, and discusses how BFR training can mitigate muscle atrophy, aid in muscle hypertrophy, and improve recovery due to its low-load nature and ability to selectively activate muscle fibers.
The episode also discusses the safety and effectiveness of BFR in clinical settings, its potential in preserving bone mass, reducing pain, and improving function post ACL reconstruction. We also outline practical guidelines for implementing BFR in the rehabilitation process and highlights the potential of BFR as a performance enhancement tool beyond ACL rehab.
00:00 Welcome to BFR Radio: Unveiling the Power of Blood Flow Restriction Training
01:09 Diving Deep into BFR's Role in ACL Rehabilitation
02:21 Understanding ACL Injuries and the Shift in Rehabilitation Approaches
06:07 The Science Behind BFR: Enhancing Muscle Recovery and Strength
11:34 Practical Application of BFR in ACL Rehab: From Theory to Practice
24:32 The Future of BFR in Sports Rehabilitation and Beyond
27:16 Closing Thoughts and How to Get Started with BFR
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In this episode of BFR Radio, we delve into the use of Blood Flow Restriction (BFR) training as an effective method for accelerating hamstring recovery in athletes. Chris details a real-world case where BFR training helped a decathlete recover from a grade-two hamstring tear in time to compete in the Tokyo Olympics. He explains the science behind BFR, highlighting the role of immune cells, cytokines, especially interleukin 6, and myoblast cells in muscle repair. He also shares a practical guide on using BFR cuffs to increase stress on the body and stimulate these molecules and signaling pathways. In addition, he provides actionable advice on maintaining fitness levels and targeting specific strength areas at different stages of recovery.
00:00 Introduction to BFR Radio and the Host
00:35 Introduction to the 'Questions in Cars' Segment
00:54 Case Study: Incorporating BFR in Hamstring Injury Rehabilitation
02:44 Understanding the Mechanisms of BFR
06:06 Practical Application of BFR in Injury Rehabilitation
06:51 Specific BFR Exercises for Hamstring Injury
09:28 Advanced BFR Techniques for Hamstring Rehabilitation
12:51 Maintaining Fitness and Strength During Rehabilitation
15:13 End Stage Rehabilitation and Preventing Future Injuries
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Episodes manquant?
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Title: Blood Flow Restriction Training and Cognitive Function: Exploring the Benefits
Introduction:Welcome to BFR Radio, a podcast dedicated to all things blood flow restriction training. In this episode, we delve into the fascinating topic of how BFR training can help improve cognitive function. We'll explore recent studies, their findings, and the potential benefits of incorporating BFR into your exercise routine. So let's jump right in!
The Importance of Exercise and Cognitive Function:Exercise is known to have numerous benefits for both the body and the mind. When it comes to cognitive function, research has shown that regular exercise can enhance memory, attention, and overall brain health. However, not all exercise is created equal. Different types of exercise and various intensities can have varying effects on cognitive function.
Previous Episode Highlights:In our previous episodes, we discussed the importance of exercise in general and its impact on cognitive function. We touched on key terms and markers associated with improved brain function. We also explored how BFR resistance training, in combination with traditional resistance training, can potentially enhance cognitive function by activating hormonal and molecular pathways in the body.
A Study on BFR Walking and Cognitive Function:In this episode, we review a study that specifically investigated the effects of BFR walking on cognitive function. The researchers aimed to understand how low-intensity exercise, combined with blood flow restriction, could potentially improve brain function.
Understanding the Mechanism Behind BFR:The study explores the role of lactate in brain function. Aerobic exercise, especially with BFR, increases blood lactate levels, which could potentially improve cerebral lactate metabolism and support executive brain function. Furthermore, the combination of BFR exercise also increases arousal levels, which is linked to improved executive function.
Implications for Exercise Programs:Traditionally, high-intensity and longer duration exercises have been associated with significant improvements in cognitive function. However, BFR walking, even at low intensity, has been shown to have similar effects on executive function as other aerobic and resistance exercises that are more intense and longer in duration. This makes BFR walking an appealing option, particularly for older individuals and those with chronic illnesses who may struggle with high-intensity exercises.
Conclusion:The study reviewed in this episode provides valuable insights into the potential benefits of blood flow restriction training on cognitive function. By incorporating BFR cuffs into low-intensity walking, individuals can experience improvements in inhibitory control and reaction time, which are important components of executive function. These findings highlight the applicability of BFR in enhancing cognitive function and make it a promising area for further research.
If you have any burning questions about blood flow restriction training, feel free to send them our way, and we'll provide thorough answers in our "Questions in Cars" segment. Visit our website, www.thebfr.co, for more information and to purchase your own BFR cuffs.
Remember, exercise is not just beneficial for physical health but also for keeping your brain sharp. So keep the pump and prioritize your cognitive function through BFR training!
Chris
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In this BFR Radio episode, I reflect on the recent Australian Strength and Conditioning Conference (ASCA) where TheBFR.co had an exhibition stand. I had lots of great discussions on BFR training and I can definitely tell the awareness is definitely increasing.
This episode is my reflections on the conference (BFR related of course) and I go through the common questions I got asked. In particular I talk about how to calculate the pressure for BFR training, how BFR works with respect to mechanical stress and metabolic stress, and the benefits of using BFR in practical training scenarios - including improve bone reformation and decreasing joint and tendon pain.
I also talk abut the shift in thinking about BFR, progressing from a rehab focus to considering its potential benefits for athletic performance improvement.
For this episode I am actually recording in my car on the drive to work. I have a few of these episodes lined up as I answer questions I get from time to time. Let me know if you like this format. And if you do have a question, let me know and I'll answer it for you.
Enjoy this episode.
Chris
00:00 Introduction
02:53 Reflections on the ASCA Conference
07:53 Understanding BFR and its Application
17:14 BFR for Athletic Performance Enhancement
22:16 BFR for Pain Reduction and Joint Health
32:08 BFR in Pre and Post Operative Care
34:07 Conclusion and Contact Information
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Enhancing Cognitive Function with Blood Flow Restriction Training: Unveiling the Neurological Benefits
Welcome to the second episode in this series where we look at the positive effects of BFR training and its remarkable impact on cognitive functions. In this installment, we continue our exploration of the intricate relationship between BFR resistance exercise and its potential to significantly enhance brain health and performance.
To do this, we will review the paper:
Strengthening the brainâis resistance training with blood flow restriction an effective strategy for cognitive improvement?.
Törpel, A., Herold, F., Hamacher, D., MĂŒller, N. G., & Schega, L. (2018). Journal of clinical medicine, 7(10), 337.
This is a hypothesis paper looking at how the known key growth factors and hormones associated with BFR can positively influence cognitive performance, and overall brain well-being. Iâll guide you the whole way through this article explaining everything to help you understand.
We will also provide practical insights and recommendations on designing an effective BFR resistance training program, discussing variables like cuff width, pressure calculations, and optimal exercise selections to ensure safety, comfort, and maximum efficacy.
Whether you are a fitness enthusiast, a health professional, or simply curious about innovative ways to enhance cognitive function, this episode is packed with valuable information, backed by scientific research, to guide you through the fascinating world of BFR training.
So, buckle up as we embark on this exciting journey, bridging the gap between physical exercise and cognitive enhancement, and discover how you can leverage the power of BFR training to boost brain health and function.
Don't forget to check back for our answer to the "What Would You Do?" segment.
Enjoy the episode, and remember to keep the pump!
Chris
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Hi and welcome to this episode of BFR Radio.
To kickstart this and the next few episodes, we are going to venture beyond the well-trodden paths of muscle strength and hypertrophy to explore the lesser-known benefits of Blood Flow Restriction (BFR) on cognitive function. In the upcoming episodes, we look at the research that unveils the promising role of BFR in enhancing cognitive abilities, a topic of immense significance, especially for the aging population grappling with cognitive issues.
In our kickstart episode, we dissect the seminal paper "Exercise and Cognitive Function" by Paul Loprinzi, published in the Journal of Clinical Medicine. This review lays the foundational knowledge for our series and looks at how exercise meets cognition.
To understand the mechanisms as to how BFR training can help with cognitive function, there are a few key markers that illustrate how this works. Some of these markers include proteins like BDNF that play a pivotal role in fostering neuron growth and enhancing cognitive abilities and SNPs and their influence on cognitive function.
Although this primarily covers foundational knowledge, the last study we cover is a BFR training study and highlights at the enhanced effectiveness of resistance training with BFR on cognitive performance.
Another concept, Iâm keen to explore is a segment called, âWhat would you do.â For select episodes Iâll pose a scenario-based question. Let me know what you think of this one.
Scenario: You're a college student who has a big exam coming up. You've been studying for weeks, but you're feeling a bit nervous about how well you'll do on the exam. You've heard that exercise can help improve cognitive function, but you're not sure what type of exercise or how long you should exercise for.
What would you do?
As promised, here is the answer: First of all, it's important to remember that exercise can have a positive impact on cognitive function. Studies have shown that even a short bout of exercise, like a 20-minute brisk walk, can improve executive function. So, if you're feeling nervous about your exam, taking a break to go for a walk or do some other type of exercise could be a good idea. In terms of what type of exercise to do, it's important to choose something that you enjoy and that gets your heart rate up. Running, cycling, or playing a sport are all good options. And if you're short on time, even a quick 10-minute workout can be beneficial. So, to answer the question, if you're feeling nervous about an upcoming exam, taking a break to do some exercise could be a good idea. Choose an activity that you enjoy and that gets your heart rate up, and even a short bout of exercise can help improve your cognitive function.
Hope you enjoy this episode.
Chris
Article Resource: McMorris, T., Tomporowski, P., & Audiffren, M. (Eds.). (2009). Exercise and cognitive function. John Wiley & Sons.
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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
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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
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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., & 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
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Welcome to the first episode for 2023,
Today's episode continues the theme of adding BFR to high-load lifting. With most of BFR strength training focuses on low-load lifting (20-30% RM), where does this leave the addition of BFR strength training for strength/power athletes. Typically (non-BFR) loads of >60% of 1RM are required to improve strength and power. So today's article continues the concept of high-load BFR strength training. The last episode focused on the benefits of the Bench Press and today's episode moves onto the Squat.
The article I review is called
â"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_coYouTube - The BFR. coIf 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
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Welcome to today's episode,
With most of BFR strength training focuses on low-load lifting (20-30% RM), where does this leave the addition of BFR strength training for strength/power athletes. Typically (non-BFR) loads of >60% of 1RM are required to improve strength and power. So today's article looks at the concept of high-load BFR strength training.
âShort Term Blood Flow Restriction, Increases Power Output, and Bar Velocity during the Bench Pressâ, 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_coYouTube - The BFR. coIf 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
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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., & 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_coYouTube - The BFR. coIf 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
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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 & 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.
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Welcome back to BFR Radio.
Thanks for your patience in between episodes â Iâve just realized its been a couple of months since the last episode. In short, Iâve devoted pretty much most of my spare time and energy to the launch of my new website and rebranding. In case, youâre unaware, Iâve 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 â 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 & BFR. The first 2 episodes looked at Growth Hormone & Insulin â 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. Todayâs 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 & 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 youâre 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
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Welcome back to BFR Radio and this short mini-series on hormones & BFR.
In particular one of the mechanisms as to how & why BFR works is the increase in acute anabolic hormones. Since we talk about, I thought Iâd 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 & 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 restrictionâa novel therapeutic approach for older adults with sarcopenia? A case report. Lopes et al. (2019) Clinical interventions in agingIf 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 youâre 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
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Happy New Year everyone and welcome to BFR Radioâs first podcast for 2022.
Hope you all had a good festive season and recharged for 2022. Iâm excited for this year and in particular I am working hard to put together my accreditation course on-line and also provide BFR on-line training programs (along with general strength & fitness programs). This means if youâve 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 â 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 Iâve 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., & 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 youâre 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
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Hi everyone,
My last episode answered as few questions around using Blood Flow Restriction in younger age groups and youth athletes. I pieced together a few concepts and papers to give some positive evidence around using it in this age group. After the podcast a fellow S&C coach, Nathan Norris reached out about his use with the athletes that he trains.
Therefore I thought I'd get him on the podcast to tell his experiences. This is a really practically based podcast with lots of great examples and I'm sure you'll get a lot out of it.
A little bit about Nathan:
He has been a S&C Coach for 10+ years working with elite, professional, semi-professional and junior athletes. Currently the Lead S&C Coach at Burnley College, Lancashire, North West England. Leading a team of S&C Coaches to delivered the S&C Programme at the College. The programme includes working with 16-21 year old student athletes who compete regionally, nationally, and internationally. As well as running the S&C Programmes for Burnley Bobcats Swimming Club, Blackburn Harriers & Athletics Club, and Manchester Giants Basketball Juniors (U15 & U16 squads). Along with working with professional footballers (soccer) in the area.
If you want to get a hold of him:
Intagram: @welshnath_coach
Email: [email protected]
This will be my last podcast for the year. I'm taking a short break of the Christmas period and looking forward to an exciting 2022. I have a few projects in the pipeline so stay tuned for that.
Thanks for your support this year and remember to keep the pump.
Chris
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Hi everyone and welcome back to BFR Radio. Thanks for joining in and hope that your training is going well.
Before I head into todayâs article review, a quick reminder that if youâre looking for practical ideas on how to implement BFR into your own training check out my Instagram (@chrisgaviglio) or my Youtube channel which is SportsRehabAus. If you follow me on social media, Iâve also been trialling a few different things. The first one is 60second snippets of the best bits of the podcast as well as Instagram text image posts â which do you prefer? Also if youâre enjoying the podcast, please give it a rating on iTunes.
Its also been a while since my last episode and I thank you for your patience. Iâve had a few presentations recently and one was for the ASCA. This year was an online style conference and my presentation I spoke about how I periodise strength training utilising a myriad of different concepts. In particular it was a case study of one of the decathletes that I coached for the Tokyo Olympics. Iâve also had a work change as well so navigating that has taken some of my time. One of the positives is that I am spending more time putting together some other S&C and BFR concepts that Iâve been wanting to do for a while. In particular I am providing an online S&C service which means that if youâve been thinking about improving your training, I can help provide this for you. Just contact me through my socials or the contact us on my website. I also have some big plans for BFR specifically so stay tuned for that.
The last few episodes was a short series of papers which reviewed different sports specific training with BFR and highlighted potential direct benefits to sports performance. For me it shows that BFR can be used for more than just strength training and stationary cardiovascular-based training.
To change it up, itâs time for a âYour questions answeredâ segment. Interestingly I got 3 independent emails on a very similar subject within the last month. In particular it is on the subject of using BFR with youth athletes. Hopefully not too controversial, but I thought Iâd tackle this subject.
To give some context behind the questions the first question was from a physiotherapist who is involved in the training of elite Artistic gymnasts aged between 10-26. Common injuries include growth-related injuries such as osgoods and, tendinopathy injuries especially the Achilles Tendon as well as boney stress injuries (foot, shin, and back). And in previous podcasts Iâd alluded to BFR being a great tool for tendon pain as well as recovering from bone stress injuries and such could BFR be used in this specific population.
The second question was from another physiotherapist who works with dancers and in particular young dancers and pretty much similar. They want to know the youngest age Iâd use BFR training with? And are there any contraindications for use in those under 18years?
So how to best answer this question? Unfortunately there isnât any position statement with respect to BFR and Youth. There is very little out there but I will piece this together to give you a balanced answer and perhaps rather my opinion. No use sense sitting on the fence right??
To answer this question, I am going to break this into 3 parts. Firstly I want to briefly discuss the idea of strength training in youth in general (that is without BFR). Secondly, I will highlight a few studies in younger age groups and then finish up with my own view and personal experiences.
I hope you enjoy this one. I feel I have given a balanced view with respect to this concept and before I go I want to emphasis a few points if you decide that BFR may be useful with the youth athletes that you train:
Like all training interventions you need to be clear why you are using it.This type of training needs strict supervision, and at this age in particular.At a young age who are fit, healthy and performing general training, I would not prescribe it. I think there are so many other skills and physical activities that you need them to be exploring before worrying about BFR.However if they are have specific injuries or issues that need addressing it may be a useful intervention.The paperâs that I briefly mention are:
Effects of practical blood flow restriction training on adolescent lower-body strength.(15-18year old girls) Luebbers, P. E., Witte, E. V., Oshel, J. Q., & Butler, M. S. (2019). The Journal of Strength & Conditioning Research, 33(10), 2674-2683.
Effect of eight-week aerobic training with blood flow restriction on lipid profiles and body composition in obese adolescent boys.(13-16year old boys) MOHAMMADI, S., Rajabi, H., Motamedi, P., Khaledi, N., & Abdollahi, M. (2019).
Response of Myostatin to Resistance Exercise with and without Blood Flow Restriction in Immature Male Athletes.(10-14year old boy gymnasts) Shabkhiz, F., Choobineh, S., Ghafarioun Isfahani, A., & Yari, M. (2017). Sport Physiology & Management Investigations, 9(3), 9-19.
A pediatric case with an unstabilized neck treated with skeletal muscle electrical stimulation and KAATSU trainingÂź.(2yrs-4months boy ) Iwashita, H. (2015). International Journal of KAATSU Training Research, 11(1), 7-12.
The Australian Strength & Conditioning Association (ASCA) position stand on youth strength training link: Resistance Training for Youth - Position Stand
Iâd love to hear from anyone whoâs used BFR in these age groups. I think it could be a good extension to this podcast. Contact me through my website (sportsrehab.com.au) or DM me through my Instagram or Twitter @chrisgaviglio.
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 youâre interested in purchasing your own set of BFR cuffs please visit my website which is www.sportsrehab.com.au
I can also help you with your training so contact me via my website or DM me through my socials which is @chrisgaviglio.
Thanks for listening and remember to keep the pump.
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Welcome back to this episode of BFR radio, hope you're doing well.
I hope you've been enjoying these articles. I've incorporated BFR into more of a specific sports training focus. For me, this is refreshing to talk about as literature typically just focuses on BFR resistance training or just stationary cardio exercise.
If we refer back to the start of this mini series, I was inspired by the Tokyo 2021 Olympic and Paralympic games, and really thought at the time that it was relevant. The first article that focused on football training, and I felt that it fitted well within the sport of football for my Northern hemisphere friends or soccer for my Southern hemisphere friends. Article two focused on running, and then article three looked at how passive BFR used prior to high intensity swimming efforts can positively influence performance.
Now today's article we're back on the land and hopping on our bikes. The article I'm reviewing is called:
Effects of low-intensity cycle training with restricted leg blood flow on thigh muscle volume and VO2max in young men.Abe, T., Fujita, S., Nakajima, T., Sakamaki, M., Ozaki, H., Ogasawara, R., ... & Ishii, N. (2010). Journal of sports science & medicine, 9(3), 452.
If you have used BFR and cycling for your own use and seen positive results, drop me a line and let me know. It'd be really great to hear your story. And a couple of favors from me to you. If you know of someone who would benefit from this episode, please share it. Also if you're enjoying the podcast, please give it a rating on iTunes.
If you're interested in purchasing your own set of BFR cuffs, please visit my website, which is sportsrehab.com.au. I can also help you with your training, so contact me via my website or DME through my socials, which is @chrisgaviglio. Thanks for listening. See you next time and remember to keep the pump.
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Hi everyone and welcome back to BFR radio. Thanks for joining in. Hope your training or your coaching's going well. Before I head into today's article review a quick reminder that if you're looking for practical ideas on how to implement BFR into your own training, check out my Instagram, which is @chrisgaviglio, or my YouTube channel, which is SportsRehabAus. I've also been added in 60 seconds snippets, and that's been particularly with my Twitter and my Instagram, I'd actually love to hear if you're enjoying the best bits of the podcast. Also, if you have any burning questions, come and join me for your questions answered. This is where you get to ask a question or two and I'll answer it and everyone gets to learn. So if you do have a question, please contact me and we can have a chat. If you're not keen to come onto the podcast, that's fine. I'll fashion the question into my own chat and I'll just put something together as well.
In today's episode we're going to get off the land and we're looking at the use of BFR to improve swimming performance. Something that I'm not good at, but the article anyway is called,
Remote preconditioning improves maximal performance in highly trained athletes.Medicine and science in sports and exercise, 43(7), 1280-1286.
Jean-St-Michel, E., Manlhiot, C., Li, J., Tropak, M., Michelsen, M. M., Schmidt, M. R., ... & Redington, A. N. (2011).
This paper in particular focuses on the effect that ischemic preconditioning can have on the swimming performance. There are a few papers that I've actually reviewed on ischemic preconditioning and my podcast with Sam Hally looked at ischemic preconditioning. And he also spoke about a few great papers that he authored as part of his thesis. And the application of ischemic preconditioning is passive. And although the goal of this mini-series was to focus on BFR and sports specific training, this is still a really great paper to go through in respect to specific sports performance.
If you enjoy the podcast, please give it a rating on ITunes And if you're interested in purchasing your own set of BFR cuffs, please visit my website, which again is sportsrehab.com.au. And I can also help you with your training so contact me via my website or through my socials, which is @chrisgaviglio.
Once again. Thanks for listening. Appreciate your time remember to keep the pump.
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