Run, Bike and Swim Better with B3Bands
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Why B3Changes The Game
B3 Bands create a Deeper Slow Twitch Fatigue and Greater Aerobic Conditioning Adaptation
- When you are doing aerobic exercise like running, biking, or swimming you are predominantly recruiting Slow Twitch Muscle Fibers
- When wearing the B3 Bands on your legs, your Slow Twitch Muscle Fibers have less oxygen to work with.
- Soon after starting your aerobic exercise, you will notice your Slow Twitch Fibers quickly fatigue due to reduced oxygen.
- As your continue to exercise, you will realize a deeper recruitment of Slow Twitch Fibers
- Deeper fatigue of Slow Twitch Fibers results in greater adaption of your endurance and aerobic conditioning
- Less Volume or Distance required
- Faster Recovery
- Greater Aerobic Conditioning
- Faster Times
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How to Train with B3
Protocol #1 : Every other Training Session with the Bands
- Use the Bands on alternating training sessions. Thus, if you bike twice a week, use the bands for 1 session. If you also run 4 times a week, use the bands for 2 sessions or every other session.
- For the first 4 sessions with Bands, only wear the Bands on Legs for 15-20 minutes to get acclimated. Thus, run or bike at least 4 x with only 2 bands on.
- After 4 sessions with Bands on legs, you can train with all 4 Bands.
- You should hit maximal fatigue or failure on Bands days.
- As you get acclimated, you will require faster pace or added resistance to hit maximal fatigue.
- Your workout on BFR days should be quick at 15-20 minutes. Tell yourself it is ‘OK’ to only go 20 minutes, results will come by hitting a quick and deeper fatigue!
Protocol #2: Start your Training with the Bands
- Every training session, start your training with the all 4 bands for ~ 10 minutes to get a quick fatigue or burn.
- Then deflate or remove the Bands and quickly continue with your normal training.
Protocol #3: Finish your Training with the Bands
Every training session, complete 80% of the normal training volume.
- Then quickly add all 4 Bands and a do a ‘burnout’ or ‘finisher’ to maximal fatigue. This Should only take 5-10 minutes once Bands are added.
- Go quick between normal training and adding the Bands with very little rest.
Competition Days or Timing Days
- Warm Up with the all 4 bands for 3-5 minutes to get a quick light fatigue and pump.
- Do this within 5-10 minutes of when you are competing or timing yourself.
BFR Studies / Peer Reviews
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.
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