Effects of a Seven-Week Practical Blood Flow Restriction Traing Program on Lower-Body Strength and Power

Abstract

The purpose of this thesis study was to examine the effects of a seven-week, practical blood flow restriction (BFR) training program used in combination with a traditional strength training program on measures of lower-body strength and power. The participants included sixty-two collegiate American football players divided into four groups. Three of the four groups completed a traditional upper- and lower-body split strength routine. Two of these three groups additionally completed supplemental lifting sessions. Of these two, only one group completed the additional lifts with blood-flow restricted. The final group of the three completed an altered training program, followed by the supplemental lifts, with blood-flow restricted. The supplemental lifting protocol included a barbell back squat exercise, comprised of a 20% 1RM load for four sets. The initial set encompassed 30 repetitions, followed by three additional sets of 20 repetitions each. All sets were separated by 45 seconds of passive rest. The supplemental squat was completed only at the conclusion of lower-body routines. Squat 1RM and vertical jump were utilized as the dependent measures of lower-body strength and power. Results of a 4 X 2 mixed model MANCOVA revealed a significant difference for the interaction on a single dependent variable. Follow-up univariate ANOVAs indicated a significant difference for 1RM squat. This suggests that a practical BFR training program used in addition to a traditional strength-training program can be effective at increasing 1RM squat performance, but not vertical jump. The use of elastic knee wraps makes BFR a feasible training option for coaches and athletes.