Blood Flow Restriction Training for Endurance

Run, Bike and Swim Better with B3 Bands

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Why B3 Changes The Game

Run, Bike Swim | Boost your Endurance with BFR Training

B3 Bands create a Deeper Slow Twitch Fatigue and Greater Aerobic Conditioning Adaptation

When you are doing aerobic exercise like running, biking, or swimming you are predominantly recruiting Slow Twitch Muscle Fibers
When wearing the B3 Bands on your legs, your Slow Twitch Muscle Fibers have less oxygen to work with.
Soon after starting your aerobic exercise, you will notice your Slow Twitch Fibers quickly fatigue due to reduced oxygen.
As your continue to exercise, you will realize a deeper recruitment of Slow Twitch Fibers
Deeper fatigue of Slow Twitch Fibers results in greater adaption of your endurance and aerobic conditioning

Benefits

Less Volume or Distance required
Faster Recovery
Greater Aerobic Conditioning
Faster Times

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What The Endurance Pros Are Saying About B3

Endurance Trainer Paul Plummer of PXP Performance > Watch 11 minute video

3x National Mountain Bike Champion Brentt Ramharter > Watch 10 minute video

World Senior Games Medalist Sandra Checketts > Watch 2 minute video

How to Train with B3

Protocol #1

Protocol #1 : Every Other Training Session with The Bands

- Use the Bands on alternating training sessions. Thus, if you bike twice a week, use the bands for 1 session. If you also run 4 times a week, use the bands for 2 sessions or every other session.
- For the first 4 sessions with Bands, only wear the Bands on your legs for 15-20 minutes to get acclimated. Thus, run or bike at least 4x with only 2 bands on.
- After 4 sessions with Bands on legs, you can train with all 4 Bands.
- You should hit maximal fatigue or failure on Bands days.
- As you get acclimated, you will require faster pace or added resistance to hit maximal fatigue.
- Your workout on BFR days should be quick at 15-20 minutes. Tell yourself it is ‘OK’ to only go 20 minutes, results will come by hitting a quick and deeper fatigue!

Protocol #2

Protocol #3

Competition or Timing Days

BFR Studies / Peer Reviews

Increased Aerobic Capacity & Endurance

Study : Cycle Training with BFR in Young Men

Reference: Effects of Low-Intensity Cycle Training with Restricted Leg Blood Flow on Thigh Muscle Volume and VO2 MAX in Young Men

CONCLUSIONS: Significant improvements in VO2 max (6.4%) and exercise time until exhaustion (15.4%) were observed in the BFR-training group (p < 0.05) but not in the CON-training group (-0.1 and 3. 9%, respectively). The results suggest that low-intensity, short-duration cycling exercise combined with BFR improves both muscle hypertrophy and aerobic capacity concurrently in young men.

Study: 4 weeks of BFR and Cycling

Reference: The Effect of Speed, Power and Strength Training, and a Group Motivational Presentation on Physiological Markers of Athlete Readiness: A Case Study in Professional Rugby. Cook et al (2014)

CONCLUSIONS: Therefore, the increased metabolic and physiologic strains induced by blood flow restriction seem to have been responsible to trigger the adaptive responses linked to a longer time to fatigue after BFR training. Thus BFR Training is shorter, but produces results similar to much longer endurance training

Study: BFR Walk Training Effects on Performance

Reference: THE EFFECTS OF BLOOD FLOW RESTRICTION TRAINING ON VO2 MAX AND 1.5 MILE RUN PERFORMANCE

CONCLUSIONS: Blood flow restriction walk training resulted in significant improvements in VO_{2 max}(p=.034), significant decreases in 1.5 mile run time (p=.024) and significant increases in thigh muscle cross sectional area (p=.016). BFR walk training represents a singular training methodology for improving aerobic capacity, endurance and muscular size at low training volumes and intensities. This may be beneficial for individuals undertaking concurrent strength and endurance training.

Study: 28 Young Male Soccer Players

Reference: Interval Training with Blood Flow Restriction on Aerobic Performance among Young Soccer Players at Transition Phase

CONCLUSIONS: The present study has been shown significant differences at maximum oxygen uptake between groups. It has been estimated increasing 3.66% at VO2 max in interval groups under blood restriction while has been shown only 1.43% increasing at maximum oxygen uptake in interval groups without blood restriction. This study investigated effect of interval training (moderate intensity-aerobic energy system) with blood flow restriction on the aerobic performance and rate of perceived exertion. A difference of 1.43% vs 3.66% in VO2 max improvement is significant.

Athlete Speed Increases with BFR

Study: Low-intensity sprint training with BFR in well trained Sport Students.

Reference: Low-Intensity Sprint Training With Blood Flow Restriction Improves 100-m Dash

CONCLUSIONS: The BFR improved the 100-m dash time significantly more than low-intensity sprint interval training alone

Study: 15 Male College Track & Field Athletes

Reference: Eight days KAATSU-resistance training improved sprint performance in collegiate male track and field athletes

CONCLUSIONS: Overall 30-m dash times improved in the BFR-training group, with significant improvements occurring during the initial acceleration phase