When you continue to exercise with the cuffs on and the muscle is in this hypoxic state, then this causes a series of hormonal responses by the body. First is the release of growth hormone and IGF-1 (insulin growth factor 1). These two hormones accelerate the healing and muscle growth process. There is also the suppression of myostatin which is a hormone that inhibits muscle growth. The combination of the increased motor unit recruitment and high-level release of GH and IGF-1 means that you experience muscle hypertrophy (growth) in 3 weeks versus traditional training which takes 8 weeks! Twice as fast with less stress on your joints.
The beauty of BFR is that it can also be added to your cardiovascular routine. Studies show you can add BFR on a recumbent bike, training at 50% of your VO2max and have a significant increase in your VO2max. Using traditional training, you would have to train at 80% VO2max in order to get the kind of VO2max gains that you get when you train with BFR.
I use BFR a ton for my BJJ athletes. Below is just some of the training I do with BFR to improve explosive power and strength:
- Doing the basics – shrimping/hip escapes, technical get up, grip fighting, sprawling, bridging
- Explosiveness – single leg shots, double leg shots, arm drag to take the back, sweeps from guard
If you combine this at the end of the training session, it will take your session to a whole new level with less stress on the joints. In addition, BFR can be added to your strengthening routine. This will help to reduce the wear and tear on your joints will helping to still build strength, endurance and power traditionally only gained with heavy resistance training.
If you would like some more ideas on how you may incorporate BFR into your training, feel free to reach out to me at email@example.com. Next time, we will cover the importance of recovery and how this impacts performance and preventing injuries in affecting an arrest.