Ep 39. Wrestling training with BFR – how to improve physical & technical capacity of wrestlers

Hi everyone. And welcome back to this episode of BFR radio. Hope your own training is going well. Thank you for all of your questions about blood flow restriction. And if you do have any burning questions of your own, please DM me through my social channels, which is @chrisgaviglio or my website contact us page, which is www.sportsrehab.com.au.

A reminder that I have an introduction to BFR presentation on the play education platform. That's P L AE. This is a fantastic initiative by PLAE. And the goal is actually to extend my one hour to my full BFR workshop on this online platform. So stay tuned for that. And I'll definitely let you know. There's also a lot of other fantastic presentations and courses on this platform so make sure you check it out. Click here: https://plaeacademy.com


Today's episode is going to be the last episode in relation to this upper body short mini series in BFR. And recently I've been focusing on how BFR can be used effectively in different upper body scenarios. 

In particular, we looked at the muscular benefits with low load BFR bench, press and practical bicep curls. The third episode highlighted the benefits of using BFR for wrist fractures and the fourth, and the penultimate episode showed that we can improve grip, strength and size using something very simple as hand squeezing type exercises.

Hence, I thought it was a really great segue to today's episode, which is more of a practical sporting example, and really the title says it all:

Effect of exercise program with blood flow restriction on upper limb vasculature and performance in wrestlers.

Ghoraba, M., Ghazy, M., & El Tomey, M. (2017).

IJSSA, 2, 298-327.


In the study I mentioned a technique called a Gut Wrench. Here is the link to a good video explaining it if you're interested:

Click here to see Gut Wrench technique video

I really like this study with respect to the practical applications of BFR to a sport. There's actually a few other sports specific studies starting to appear in literature, which really highlights the positive application of BFR.

In closing, if there's a topic of interest you'd like me to cover in this short mini series please let me know, as I'm really interested in knowing what interests you. Thanks again for listening.

Hope you've enjoyed it.

If you do know of someone who would benefit from this episode, please share it.

And if you haven't got a set of your own BFR cuffs, please visit my website, which is www.sportsrehab.com.au, where you can purchase the Sports Rehab Tourniquet.

I can also help you with your training. So please contact me via my website. or, DM me through my socials, which is @chrisgaviglio.

Lastly, if you're enjoying the podcast, please give it a rating on iTunes. Thanks for listening and remember to keep the pump.

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