Can BFR Training improve sports & athletic performance?
In this 1. blog-post in a continues series we present the findings from a newly published review by Pignanelli et al. (2021) on BFR and the high-performance athlete:
The present paper explores 3 domains for BFR and performance:
đź“Ť1. The evidence of BFR for improved training adaptations in well-trained individuals.
đź“Ť2. Physiological adaptations following BFR Training.
đź“Ť3. Identify gaps in the literature and future research directions for BFR.
Introduction: BFR training can improve strength and different parameters of endurance using loads and intensities traditionally incapable of stimulating change in healthy populations.
đź“Ť1.
👉BFR Training Adaptations in Strength-Trained and Team-Sport Athletes:
For this domain the authors mention the study by Bjørnsen et al. (2019)
The protocol simply, 2 x 1-weekly blocks consisting of front squats at either alternating low-load (30% 1RM) continuous BFR or high-load vs conventional high-load only.
The addition of 10 BFR sessions increased quadriceps cross-sectional area by 3%–8% and increased individual muscle fibers by 12%. No overall changes in these variables occurred in the conventional only high-load group.
By contrast, the conventional training group statistically increased their 1RM (4%), vs (3%) with BFR.
👉BFR-Training Adaptations in Endurance-Trained Athletes:
Held et al (2020) showed surprisingly, huge effects after 3 weekly x 5 weeks in well-trained rowers: VO2max (9%) and maximum aerobic power output (15%) with BFR vs no change in the conventional training group.
đź“Ť2.
👉Muscle Strength and Structural Adaptations:
Grønfeldt et al. (2020) conducted a meta-analysis indicating that low-load BFR increases muscle strength (grouped across 1RM, isometric, and isokinetic tests) similar to high-load in untrained and recreationally active individuals.
Though, LixandrĂŁoe et al (2018) find that improvements in strength (grouped across 1RM, isometric, and isokinetic tests) were higher with conventional high-load Training.
Muscle Redox and Ionic Buffering:
Stay tuned for more on repeated sprints and running performance among other stuff!
Source
Primary source:
Pignanelli et al. (2021) Blood flow restriction training and the high-performance athlete science to application.
Original papers:
Bjørnsen et al. (2019) Type 1 Muscle Fiber Hypertrophy after Blood Flow–restricted Training in Powerlifters.
Held et al. (2019) Low intensity rowing with blood flow restriction over 5 weeks increases VO2max in elite rowers: A randomized controlled trial.
Grønfeldt et al. (2020) Effect of blood-flow restricted vs heavy-load strength training on muscle strength: systematic review and meta-analysis.
LixandrĂŁo et al. (2018) Magnitude of muscle strength and mass adaptations between high-load resistance training versus low-load resistance training associated with blood-flow restriction: A systematic review and meta-analysis.
