Sten Stray-Gunderson, a certified BStrong BFR expert and performance coach, dives deep into the innovative world of Blood Flow Restriction training. He shares the physiological benefits of BFR, such as enhanced muscle growth and recovery without heavy weights. Sten discusses practical tips for achieving the right pressure with wraps, the advantages of the Be Strong device, and its applications in rehabilitation. He emphasizes how this method can maximize performance and is a safer option for athletes looking to improve their training efficiency.
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insights INSIGHT
Low Loads, High Adaptation
Blood flow restriction (BFR) mimics high-intensity muscular environment using low loads and volume.
That triggers anabolic hormones and tissue repair without heavy mechanical loading.
insights INSIGHT
Two Distinct BFR Methods
There are two main BFR approaches: venous restriction (Kaatsu-style) and arterial occlusion with wide rigid cuffs.
They achieve similar fatigue-driven adaptations but differ mechanistically and in comfort/precision.
insights INSIGHT
Fatigue Triggers Fast-Twitch Growth
BFR forces early oxygen depletion, recruiting type II (fast-twitch) fibers under light loads.
Recruiting fatigued high-threshold motor units generates the adaptation signal for hypertrophy and strength.
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Episode Guest: Sten Stray-Gunderson
Sten is a certified BStrong BFR expert, training high-level athletes, and hosting seminars and educational training sessions to inform trainers, coaches, and therapist on how to properly and safely implement BFR into their programs. Additionally, Sten works for Reach Outcomes, an Austin-based performance center for athletes, providing holistic and integrated programming to maximize and accelerate performance.
Sten has been an athlete his whole life, and played D1 collegiate soccer at Dartmouth. Combining his personal athletic experiences with the science of exercise physiology, Sten aims to provide high-level expertise and real-world solutions to training and performance. Sten earned his bachelor’s degree in Biology with Economics at Dartmouth College before earning a Master of Science in Exercise Physiology from the University of Texas at Austin, and is currently continuing his pursuit in Exercise Physiology by working towards a PhD from the University of Texas at Austin
Website(s):
- [https://bstrong.training/]
- [https://www.frontiersin.org/articles/10.3389/fphys.2020.00568/full]
- [https://pubmed.ncbi.nlm.nih.gov/32492734/]
- [https://www.linkedin.com/in/sten-stray-gundersen-5311b0139/]
In This Episode:
Sten Stray-Gunderson really knows his stuff when it comes to Blood Flow Restricition (BFR) training! Tune into this one if you want to learn more about the subject. Whether you're first hearing about it now or if you've been familiar and using it for years, most everyone has something to learn in this one!
Show Notes
01:30 - BFR training in a nutshell
04:00 - The origins and background of BFR training
05:45 - In what contexts BFR training is used today
08:00 - How BFR training works
10:45 - What the research says about BFR training
14:00 - How BFR training can be used to facilitate joint repair
19:00 - Jason's experience tinkering around with BFR training
23:15 - BFR training while travelling
24:30 - Dangers and considerations to be mindful of when first trying BFR training
28:15 - Sten's experience with discovering and eventually becoming an expert in BFR training
35:00 - The origins and unique nature of B Strong
40:00 - Time-saving potential of BFR training
44:00 - The potential effect BFR training may have on HRV
45:15 - An example of BFR training in practice
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