BFR Training Benefits for Athletes
Maximize Athletic Performance with B3 Bands
- Scott M. National Pickleball Champion, Colorado Springs CO
- Emily S. from Salt Lake City UT
- Vinny M. World Champion Martial Arts, Dayton OH
- Colin D. from Centerville Ohio
- Rob B, Soccer Dad, Frisco TX
- Greg W. Former Mr. Indiana, Indianapolis IN
"I implemented the B3 Bands to reduce weightlifting load and pain in my body. I was shocked at the results. Not only did I feel better, my biceps are more defined and I am leaner. What really surprised me, I did not run with the Bands, but my running Endurance improved"
- Ingrid B. 3-Time USA Olympian, Gunnison CO
- Dr. Dennis B. from Springboro OH
Why B3Changes The Game
B3 Bands for an Athletic Advantage
With BFR training you create 4 Profound Effects in the body that are not attainable with traditional training methods:
- Less Load on the Body
- A Big Nitric Oxide Release
- Complete and Deeper Slow & Fast Twitch Fiber Recruitment
- A Big post BFR Growth Hormone Surge
When you combine these 4 effects in the body of an Athlete, you will see significant Performance Changes
We Guarantee Athletes will Experience Results with a 30 Day Money Back Guarantee
What are the Pros Saying About B3
Atlanta United FC (Soccer) Head ATC & Physiotherapist, Mario Cuz > Watch 11 minute video
Former NFL Great RB Abdul Karim al Jabbar > Watch 14 minute video
World Power Lifting Record Holder Chris Duffin of Kabuki Strength > Watch 15 minute video
Endurance Trainer Paul Plummer of PXP Performance > Watch 11 minute video
3 Time 24 Hour Mountain Bike Champion Brett > Watch 9 minute video
Watch B3Athletic Training Videos
Basketball Performance Workout - Video
Summary: Basketball players of all ages can put the Bands on and do drills, jumping, and shooting on the Basketball court to build strength, endurance and better performance (See video above). In addition, the Bands can be added to traditional weight training.
Baseball Performance Workout - Video
Summary: Baseball players of all levels can add the Bands to specific exercises for Baseball strength and performance (See video above). In addition, the Bands can be added to traditional weight training.
Tennis / Pickleball on Court Workout - Video
Summary: Tennis and Pickleball players of all levels can add the Bands to specific exercises for on-court speed, endurance and performance (See video above). In addition, the Bands can be added to traditional weight training.
Pickleball & All Sport Home Speed Workout - Video
Summary: Pickleball players and all Athletes can add the Bands to do a home speed training workout to improve agility, explosion and performance (See video above). In addition, the Bands can be added to traditional weight training.
Volleyball Jumping Workout - Video
Summary: Volleyball players of all ages can put the Bands on and do drills and jumping to build for more vertical and better performance (See video above). In addition, the Bands can be added to traditional weight training.
Martial Arts Workout - Video
Summary: Martial Arts athletes of all ages and levels can put the Bands on and do drills for better performance (See video above). In addition, the Bands can be added to traditional weight training.
All Athlete - 4 Minute Lower Body Blast - Video
Summary: All athletes of all ages and levels can use this workout to build lower body strength, power and endurance. (See video above)
BFR Studies / Peer Reviews
Multitude of Benefits from BFR
Peer Review : Extensive Review of BFR Literature
- Increased Muscle Strength
- Hypertrophy (Increased cross sectional area)
- Localized Endurance
- Cardio-respiratory endurance
- Growth Hormone Release
- Less Muscle Damage
Peer Review : Extensive Review of BFR Literature
CONCLUSIONS: 28 of 30 studies demonstrated
- Improved Strength
- Hypertrophy in men and women
- Positive impacts on bone health
- Non-exercised limbs have shown gains in strength without exercise
- Controversial but promising reports on aerobic capacity
- Safe: Investigations after BFR have shown no evidence for increased risk of thrombosis.
Less Muscle Damage Compared to Heavy Lifting
Peer Review: Does BFR lead to or even increase the incidence of muscle damage
CONCLUSIONS: The available evidence does not support the hypothesis that BFR in combination with low‐intensity exercise increases the incidence of muscle damage. Instead, the available literature suggests that minimal to no muscle damage is occurring with this type of exercise
Increased Strength & Muscle Development
Peer Review on 4 Studies by Duquesne University : Peer Review
Study : 32 Collegiate Football Players
CONCLUSIONS: Strength changes can be achieved with training using less weight and BFR bands. With the additional benefit of reduced loads and recovery time, this is a very promising approach to training elite level athletes and military personnel.
Study: 20 Rugby Players
CONCLUSIONS: Occlusion training can potentially improve the rate of strength training gains and fatigue resistance in trained athletes, possibly allowing greater gains from lower loading which could be of benefit during high training loads, in competitive seasons, or in a rehabilitative setting. The clear improvement in bench press strength resulting from lower-body occlusion suggests a systemic effect of blood flow restricted training.
Study: 17 Rugby Players
CONCLUSIONS: The results indicated that low-intensity resistance exercise causes, in almost fully trained athletes, increases in muscle size, strength and endurance, when combined with vascular occlusion.
Study: 62 Football Players
CONCLUSIONS: This study suggests that a practical BFR program used in addition to a traditional strength training program can be effective at increasing 1RM squat performance
Increased Aerobic Capacity & Endurance
Study : Cycle Training with BFR 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
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
CONCLUSIONS: Blood flow restriction walk training resulted in significant improvements in VO2 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
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.
Greater Recruitment of Fast Twitch Muscle Fibers
Study: 8 Men Knee Extension
CONCLUSIONS: There was a notable shift towards higher values of firing rate and MUAP amplitude post BFR exercise. Taken together, our data indicate that Low Intensity BFR exercise increases the activity of motor units with higher amplitude. They also indicate that motor units with similar amplitudes become activated at higher firing rates post-LI BFR exercise
Field Application in Athletes Changes Performance
Reference: Occlusion-Induced Potentiation
CONCLUSIONS: There is an increase of type IIx muscle fiber with the use of BFR training
Athlete Speed Increases with BFR
Study: Low-intensity sprint training with BFR in well trained Sport Students.
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
CONCLUSIONS: Overall 30-m dash times improved in the BFR-training group, with significant improvements occurring during the initial acceleration phase
Growth Hormone Release
Study : 11 Males - Large Increase in HGH
CONCLUSIONS: Growth Hormone Increased increased GH (0.11+/-0.03 to 8.6+/-1.1 ng/ml). These results suggest that short term low intensity resistance exercise with BFR significantly stimulates the exercise-induced GH.
Study : Middle Aged Women
CONCLUSIONS: A significant elevated GH level was observed in the BFR groups when compared with the control group.
Study : 13 Health College Aged Females
CONCLUSIONS: GH increased immediately post exercise for both protocols (High Intensity and BFR) as compared to baseline. In conclusion, acute BFR restricted resistance exercise stimulated similar increases in Anabolic hormone responses in young women as High Intensity Exercise
Study : 7 Healthy Older Men (70 yo)
CONCLUSIONS: GH increased from rest to 30-min post-exercise and was greater during BFR than without. In conclusion, a single bout of BFR increases the circulating concentrations of GH in older men and may explain the skeletal muscle and peripheral vascular adaptations observed following training with BFR.
Study : 10 Young and 10 Older men
CONCLUSIONS: Both age groups responded similarly to each exercise condition with increased GH in response to BFR. However, young men had a greater maximal GH response.
Nitric Oxide Release
Study : 6 Males Leg Extension Training
CONCLUSIONS: Chronic training actually reduces NOS because excessive levels are associated with chronic inflammatory processes. Meanwhile, low skeletal muscle content of NOS are associated with metabolic and vascular dysfunction. This study indicates that the addition of BFR to acute low-intensity exercise increases post exercise muscle expression of NOS,