How to setup BFR training properly: A Quick Guide

Setting up BFR training is as simple as successfully putting on Rogue wrist wraps.

If you don’t yet know what BFR training is, we wrote an introductory blog here.

If your wraps are too tight then they are uncomfortable; too loose and they are no use; but just right allows you to dig deep into the late rounds of a workout with confidence!

Now there are 3 primary steps to setup:

First, secure a pressure cuff to the top most portion of your limb (or limbs). The targeted muscle group will dictate what limb to select.

Tip: Place the cuff as far up the limb and securely fasten to prevent slippage during use.  

Second, depending on how much blood flow is being restricted – never 100%! – apply the approriate pressure. Determining this pressure is difficult and can be done in one proper and one roundabout way:

  1. Calculate Limb Occlusion Pressure (“LOP”) and apply a pressure between 20-80%. LOP is defined as the minimum pressure required to fully restrict blood flow within a given limb, with a given tourniquet, at a given time. This is the most accurate and safe way to determine what pressure should be used. Using LOP to gauge pressure can result in a more safe and effective outcome.
  2. Well, then there is the “discomfort scale” and this is not something we recommend; we’ve never done it, and nor do we want to do it.This method involves applying a pressure that can be described as a 7/10 based on discomfort. It is very subjective, but it’s simple.

Tips: for option 1 a doppler or BFR system that can calculate LOP should be used. In any case, if your digits quickly feel numb; you’ve applied to much pressure!

Finally, choose your workout with the pressure applied – for cardio based exercise this could an exercise bike or for strength, a weight-based exercise. Determine the workout variables (time, work rate, sets, reps) and exercise at 30% your normal work rate.

Highlighted in the a former and up and coming blog posts the beauty of supplementary BFR training is that light external stimulus whilst restricted results in high physiological stimulus.

And that’s it.

Just remember, if you’re trying this out for yourself; too tight you’ll be uncomfortable; too loose and it’s no use; but just right allows you to gain the maximum benefits of blood flow restriction (BFR) training.


Posted by: Alex Birks
On: October 23, 2019

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