This page is a collection of resources specific to BFR training and other concepts relevant to improving human athletic performance.
Clink on the links to access the downloads and articles.
The first section will focus on BFR training followed by other resources of interest.
BFR pressure calculation
Download this excel file if you want to calculate your ideal cuff pressure using your limb circumference and blood pressure.
Tab 1 outlines how to take limb circumference and blood pressure.
Tab 2 is where you will input actual measurements of limb circumference and blood pressure. Follow the numbers:
#1 Limb circumference - assists with automatically calculate the proximal 1/3 of the thigh and mid-way of arm. For the lower body it is also useful take multiple measurements of the thigh, gluteals and calf. This can be used as a reference to see how you have improved in muscle girth.
#2 Blood Pressure - if using an automatic blood pressure monitor you may want to take 2-3 measurements for increased accuracy. This will calculate the average of both systolic and diastolic blood pressure.
#3 Pressure calculation - input the limb circumference and blood pressures. For lower body I recommend 50%AO and for upper body body 80%AO. These pressures are a guide only. For the lower body, I have included pressures from literature as a cross-reference.
Pre-activity questionnaire and permission forms
The following downloadable PDF is a useful form if you are a trainer/therapist administering BFR to a client or athlete. There are a few contra-indications for BFR use and it is important to perform a thorough pre-activity screening to ensure that the user's safety is prioritised.
This PDF contains:
- a pre-activity questionnaire with respect to suitability for BFR use,
- protocol of use,
- voluntary consent form and
- basic guide to how BFR can be implemented across different scenarios.
BFR - literature review
This article is a comprehensive literature review on BFR, how it works and relevant information to get a strong understanding on this type of training methodology. Information around this type of training is increasing all of the time however this is a great article to get you started in better understanding BFR training.
BFR - articles
- Passive BFR stimulus as a method to prevent muscle loss after an acute injury or operation.
- The analgesic effect of BFR - a training method that can be used to decrease pain in tendons and joints.
Over time, I will add relevant information. If there is something you would like to see please contact me and I will endeavour to answer your questions.
Passive Heat Maintenance article.
Passive Heat Maintenance (PHM) can assist with maintaining muscle temperature and attenuate subsequent loss in performance. This article discusses the background behind this concept and simple interventions you can implement.
Ischemic Preconditioning - passive potentiation article.
Ischemic preconditioning (IPC) is induced by cycles of inflation and deflation of a standard blood pressure cuff on a limb and releases a circulating protective factor into the bloodstream. This article discusses IPC and the positive effect on skeletal-muscle function to enhance exercise capacity and athletic performance.