BFR Training Benefits for Athletes

Maximize Athletic Performance with B3 Bands

"Before B3 Bands, I would work out for an hour at the gym. Now I train anywhere in the Bands for 20 minutes and my performance and endurance has increased substantially"

- Scott M. National Pickleball Champion, Colorado Springs CO

"I was capped out on vertical jump until B3 Bands. After training and jumping with B3 Bands, I added an incredible 6 inches to my vertical jump in Volleyball"

- Emily S. from Salt Lake City UT

"I started training with B3 Bands and was shocked at the pump, burn and fatigue that I experienced. I implemented the Bands in all my training. I noticed big changes in power, speed and explosion as well as my performance"

-  Vinny M. World Champion Martial Arts, Dayton OH

"As soon as I started training with B3 Bands, my speed increased dramatically. After 8 weeks, I went to a Big Football Camp and ran a 4.35 40-yard dash and earned multiple D-1 Football Scholarships. These Bands are legit"

- Colin D. from Centerville Ohio

"I train both my daughters with B3 Bands. We lift weights, run, and do Soccer Drills in the Bands. Both Daughters love working out in the B3 Bands, and we have seen great changes in strength and performance"

- Rob B, Soccer Dad, Frisco TX

"I have lifted heavy weight my entire life until B3 Bands. I was shocked how I could lift 1/2 as much weight and get the same pump, burn and growth in my muscles. But the best benefit, my body does not hurt during and after exercise with B3 Bands"

- 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

"I compete in the Senior Olympics and had never won more than 1 Gold Medal. I would have never thought that training less with B3 Bands would lead to 6 Gold Medals. Every Athlete should be using B3 Bands"

- Dr. Dennis B. from Springboro OH

Why Changes The Game

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

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 Athletic 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 -

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 -

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
  • Safe


Peer Review : Extensive Review of BFR Literature

Reference: Training with blood flow restriction. Mechanisms, gain in strength and safety

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

Reference: Does blood flow restriction result in skeletal muscle damage? A critical review of available evidence

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

Reference: J Strength Cond Res 26(9): 2523–2529, 2012, Yamanaka, T, Farley, RS, and Caputo, JL. Occlusion training increases muscular strength in division IA 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

Reference: The Effect of Speed, Power and Strength Training, and a Group Motivational Presentation on Physiological Markers of Athlete Readiness: A Case Study in Professional Rugby. Cook et al (2014)

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

Reference: Eur J Appl Physiol. 2002 Feb;86(4):308-14. Effects of resistance exercise combined with vascular occlusion on muscle function in athletes. Takarada, Sato, Ishii

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

ReferenceEffects of Low-Intensity Cycle Training with Restricted Leg Blood Flow on Thigh Muscle Volume and VO2 MAX 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

Reference: The Effect of Speed, Power and Strength Training, and a Group Motivational Presentation on Physiological Markers of Athlete Readiness: A Case Study in Professional Rugby. Cook et al (2014)

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

Reference: Interval Training with Blood Flow Restriction on Aerobic Performance among Young Soccer Players at Transition Phase

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

ReferenceBlood Flow Restriction Alters Motor Unit Behavior During Resistance Exercise

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

ReferenceOcclusion-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.

Reference: Low-Intensity Sprint Training With Blood Flow Restriction Improves 100-m Dash

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

Reference: Eight days KAATSU-resistance training improved sprint performance in collegiate male track and 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

ReferenceHemodynamic and hormonal responses to a short-term low-intensity resistance exercise with the reduction of muscle blood flow.

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

Reference: Effect of a low-intensity resistance exercise program with blood flow restriction on growth hormone and insulin-like growth factor-1 levels in 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

Reference: Hormone Responses to an Acute Bout of Low Intensity Blood Flow Restricted Resistance Exercise in 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)

Reference: Circulating hormone and cytokine response to low-load resistance training with blood flow restriction in older men.

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

ReferenceGrowth hormone responses to acute resistance exercise with vascular restriction in young and old 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

Reference: Blood Flow Restriction Enhances Post–Resistance Exercise Angiogenic Gene Expression

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,