BFR Radio

In this episode of BFR Radio, we explores a novel and practical approach to blood flow restriction (BFR) training—applying BFR after sprint intervals, during the recovery period. Drawing on recent research in trained cyclists, we examine how this method can significantly increase VO₂max (by 4.5%) without compromising sprint performance or technique. This episode goes beyond the data—highlighting why improving aerobic capacity matters, particularly for athletes in sprint-based or high-intensity intermittent sports. Enhancing oxygen delivery and mitochondrial density not only supports aerobic efficiency but also plays a key role in buffering capacity, lactate clearance, and recovery between high-output efforts. Key Points Discussed: * Study overview: Sprint interval training with post-exercise BFR * Increases in VO₂max without detriment to sprint performance * Muscle biopsy findings: HIF-1α and its role in angiogenesis * Why aerobic development is critical—even for sprinters * Potential applications in track and field (200–400m), rugby sevens, and other high-intensity running sports * Practical programming: Suggested BFR recovery protocol after sprint efforts * Short- vs long-term adaptation: What to monitor beyond VO₂max This approach is particularly valuable when BFR during the work phase is not feasible or tolerable. By applying BFR during passive recovery, coaches and athletes may unlock meaningful adaptations without interfering with intensity or movement quality. Thanks for listening, and remember to keep the pump!   Chris   📍Learn more or purchase cuffs: www.thebfr.co [https://www.thebfr.co]📩 Connect or share your experience using this method: @thebfr.co 🎧 Subscribe and rate BFR Radio wherever you listen 🔁 Found this valuable? Please share with a colleague, athlete, or coach

In the latest episode of BFR Radio, I continue the journey of BFR aerobic exercise and look into the benefits of BFR cycling combined with high-intensity interval training for cyclists. In episode 3, I covered a BFR cycling training study that compared low-intensity BFR cycling with more traditional high-intensity interval training. The results for including low-intensity BFR cycling were surprising in producing both aerobic and strength gains.  In this episode, I am reviewing a comprehensive 2022 study, examining how BFR cycling not only improves VO2 max and endurance but also significantly enhances muscle size and strength. Article: Tangchaisuriya, P., Chuensiri, N., Tanaka, H., & Suksom, D. (2021). Physiological Adaptations to High-Intensity Interval Training Combined with Blood Flow Restriction in Masters Road Cyclists. Medicine and science in sports and exercise, 54(5), 830-840. I’ll go into the specific training protocols used, the physiological responses measured, and the remarkable performance outcomes observed. I also share practical tips for integrating BFR sessions into your training regimen to maximise both strength and aerobic capacity. This episode highlights the value of BFR cycling as a powerful tool for enhancing athletic performance, particularly for aging athletes, and also athletes who want to maximise their training.   Enjoy   Chris   00:00 Introduction to BFR Radio 00:31 Recap of Previous Episode 00:51 Study Overview: Low Intensity Cycling with BFR 02:57 Study Results: Aerobic and Strength Gains 03:39 New Study on Masters Road Cyclists 04:45 Training Protocols and Methods 08:11 Detailed Results and Findings 14:18 Practical Applications and Recommendations 16:40 Conclusion and Contact Information

In this episode of BFR Radio, we explore a fascinating training study that challenges conventional thinking around aerobic development. Can low-speed walking combined with blood flow restriction (BFR) significantly improve endurance capacity — even in already trained athletes? We dive into the research by Park et al., where trained male basketball players performed just two weeks of low-intensity BFR walking. The results? Remarkable improvements in VO₂max, cardiovascular efficiency, and ventilatory capacity — all without high training loads. Whether you're a coach, rehab specialist, or athlete, this episode offers a compelling case for using BFR walking as a low-impact, time-efficient, and performance-enhancing conditioning tool. 🔍 In This Episode, You’ll Learn: * 📚 Background and context from early BFR-walking studies (Abe et al., 2006) * 🏋️‍♂️ Full breakdown of the Park et al. protocol, including pressures, session structure, and frequency * 📈 The surprising physiological adaptations observed in just 14 days * 💡 Practical applications: from rehab to in-season support and off-season recovery * 🧠 How to integrate BFR walking into a real-world weekly training program 💡 Key Takeaways: * VO₂max increased by 11.6% in just two weeks * Stroke volume ↑ 21.4%, heart rate ↓ ~13% * Excellent option for injured, in-season, or travelling athletes * Can be programmed in short, low-stress sessions (e.g., 15–20 mins) 🧰 Resources & Links: * Visit: www.thebfr.co [https://www.thebfr.co] to learn more or purchase your own BFR cuffs * Follow us on Instagram: @thebfr.co [https://instagram.com/thebfr.co] * Contact Chris via the website or DM for programming support * Listen to our previous BFR + aerobic training episodes in the podcast archive

In this Questions in Cars episode of BFR Radio, I answer a rugby player’s question about using Blood Flow Restriction (BFR) training to manage Achilles tendinopathy and arthritis in the big toe. With pre-season in full swing, high running loads are a challenge for tendon health, making rehab strategies crucial. We break down how BFR can be used as both a pain management and strength tool, how it compares to traditional high-load isometric and eccentric training, and how to incorporate morning activation sessions for optimal recovery. Tune in to learn how to integrate BFR into your routine for long-term tendon resilience. Timestamps: 00:36 Listener's Question: Rugby Player's Tendinopathy 01:35 Traditional Methods for Tendinopathy 02:53 Benefits of BFR for Tendinopathy and Arthritis 03:45 Morning Activation Routine with BFR 05:54 Daily BFR Protocols for Pain Management 07:14 Strength Training with BFR 11:14 Pre-Running BFR Routine 12:37 Hormonal and Recovery Benefits of BFR 15:25 Long-Term BFR Strategies Links & Resources: * BFR cuffs & online training programs: www.thebfr.co [https://www.thebfr.co/] * Instagram: @thebfr.co [https://www.instagram.com/thebfr.co] * Twitter: @thebfr_co [https://twitter.com/thebfr_co]

Welcome to BFR Radio, and Happy New Year! 🎉 This episode marks our first episode of 2025, and we’re diving into a fascinating and underexplored topic—Blood Flow Restriction (BFR) training and its potential role in supporting bone health. One of our listeners recently reached out about a 15-year-old client with Osteogenesis Imperfecta (OI)—a rare genetic condition that leads to brittle bones. Given the limitations of traditional strength training for individuals with OI, the question was: 💡 Can BFR provide a safe and effective alternative to stimulate bone adaptation without excessive mechanical load? While no direct research exists on BFR and OI, we explore scientific insights from BFR studies on osteoporosis, bone formation markers, and vascular function—all of which may provide clues to its potential benefits for fragile bones. What You’ll Learn in This Episode: 🔬 Understanding Osteogenesis Imperfecta (OI) ✔️ What is OI? Causes, types, and symptoms ✔️ Why traditional strength training poses risks for individuals with OI 💡 How Bone Adapts to Stress & the Role of BFR ✔️ Mechanical loading & bone remodeling ✔️ The role of collagen production, IGF-1, and VEGF in bone health ✔️ The importance of bone resorption and formation markers 🔥 BFR & Bone Health: What the Science Says ✔️ Research on BFR & bone mineral density (BMD) ✔️ How BFR impacts bone remodeling markers like BALP, P1NP, and CTX ✔️ Evidence from osteoporosis research and its possible relevance for OI 📌 Practical Applications for Using BFR with Fragile Bones ✔️ Key safety considerations for using BFR in clinical populations ✔️ Starting guidelines for BFR training with fragile bones ✔️ Monitoring progress & adjusting training variables Key Takeaways: ✅ BFR does not directly replace mechanical loading, but research suggests it can increase bone formation markers and collagen production—which may benefit those with fragile bones. ✅ While no direct studies exist on BFR & OI, findings from osteoporosis and low bone mass studies suggest potential bone-strengthening benefits of BFR. ✅ Starting BFR conservatively—with low pressures, progressive exposure, and careful monitoring—may be key to safely integrating BFR into a bone health program. Resources & Links: 📌 Learn More About BFR & Get Your Own Cuffs: www.thebfr.co [https://www.thebfr.co] 📌 Follow Us on Socials for More BFR Insights: @thebfr.co [https://www.instagram.com/thebfr.co] 💬 Got Questions or a Topic You Want Covered? Reach out via our website or DM us on Instagram! 🎧 Enjoyed This Episode? If you found this episode valuable, please share it with someone who might benefit and leave a 5-star review on iTunes to help others discover BFR Radio! 🚀 Until next time, keep the pump! 💪