Blood Flow Restriction Training (BFR) for Performance and Rehab
Blood Flow Restriction (BFR) training has gained significant attention in recent years as a potent tool for athletes and rehabilitation specialists alike. This innovative technique enables individuals to achieve hypertrophy and strength adaptations using lighter loads, making it especially useful for those dealing with injuries or limitations. In this blog, we’ll explore the origins of BFR training, how it works, its unique protocol, and its practical applications in sports rehabilitation. This blog is written by Travis Mitchell, Travis is a certified BFR provider.
Origins of BFR Training
BFR training originated in Japan during the 1960s, primarily through the work of Dr. Yoshiaki Sato. He observed that occluding blood flow during low-intensity exercises led to remarkable muscle growth and strength improvements. Initially, BFR was used in rehabilitation settings, but its effectiveness soon drew attention from athletes and trainers. Over the decades, research has validated its benefits, making BFR a staple in both rehab programs and strength training routines.
Jack Perotti using BFR in season after a pitching outing to promote blood flow and reduce joint stress.
How BFR Works
BFR training involves applying a specialized device around the upper part of an arm or leg to restrict venous blood flow while allowing arterial blood to flow in. This creates a unique environment where the muscles experience a heightened metabolic stress. When the blood flow is restricted, waste products like lactate accumulate, and this buildup triggers several physiological responses.
One of the most significant adaptations is an increase in growth hormone (GH) levels. Elevated GH contributes to muscle hypertrophy, making it a crucial factor in muscle growth. Additionally, BFR training activates muscle fibers that are typically recruited only during high-intensity efforts, thus promoting strength gains without the need for heavy lifting.
The 30-15-15-15 Protocol
A popular BFR training protocol is the 30-15-15-15 method. This involves the following steps:
30 Reps: Start with 30 repetitions of an exercise at a low load (typically 20-30% of your one-repetition maximum).
30 Seconds Rest: Take a brief 30-second rest to allow recovery.
15 Reps: Perform 15 repetitions of the same exercise.
30 Seconds Rest: Again, rest for 30 seconds.
15 Reps: Complete another 15 repetitions, followed by a final 30 seconds of rest.
15 Reps: Conclude with one last set of 15 repetitions.
This structured approach maximizes metabolic stress and promotes muscle adaptation while minimizing the risk of injury often associated with heavy lifting.
Rehab Applications
BFR training has garnered attention in rehabilitation settings for its ability to facilitate muscle growth and strength gains while reducing the stress on joints. This makes it an excellent option for athletes recovering from injuries, surgery, or dealing with chronic joint pain. Here are a number of applications where we have implemented BFR with our athletes.
Patella Tendonitis
Osgoods Slatter
Bicep Tendonitis
Post Op Therapy for ACL, Shoulder, and TJ (in coordination with orthopedic surgeon)
Lower back limitations
Soft tissue injuries
In season for baseball players wanting to reduce stress on arm
Mark Petre recovering from elbow surgery using BFR to regain muscle mass and strength.
Remember, it’s not a Magic Wand
BFR is a wonderful tool when used correctly, but it’s not a magic wand. BFR is not inherently better than traditional training. For athletes that are otherwise healthy, incorporating BFR is not going to move the needle more than traditional training. But for athletes with limitations, BFR can help maintain and increase strength and mass.