Saturday, December 28, 2019

KAATSU Utilization To Maximize Army Combat Fitness Test Scores

















































Photos and videos courtesy of U.S. Army.

The United States military is overhauling its current fitness requirements for its soldiers. The current PT (physical training) test was established in the early 1980s and consists of 2 minutes of push-ups, 2 minutes of sit-ups, and a 2-mile run.

But there are two major problems that must be addressed: (1) more than 50% of American soldiers are injured each year, and (2) new recruits are in much less-than-optimal physical shape. Without formal exercise background or prior rigorous training, many recruits are injured during their boot camps. Running with boots, running for distance, and the typical early morning to evening physical grind is simply too much for many young individuals who grew up with the Internet, indoor entertainment, and reduced Physical Education classes in junior and senior high schools.

In response to these societal trends and modern-day lifestyles, the US military will change its physical training requirements. Personnel must take an initial physical training exam and then every six months after the first test. The exam measures agility, explosive power and upper- and lower-body strength - parameters that can be ideally optimized with KAATSU Cycle and KAATSU Training.

The purpose of the new ACFT (Army Combat Fitness Test) starting in October 2020 includes:

1. Improve soldier and unit readiness
2. Transform the Army's fitness culture
3. Reduce preventable injuries and attrition
4. Enhance mental toughness and stamina

The ACFT exam includes the following exercises:

Deadlift: lift the heaviest weight possible three times
Maximum (100 points) - 340 pounds
Pass (70 points) - 180 pounds

Power Throw: throw a 10 lb. medicine ball over your head and behind you
Maximum (100 points) - 13.5 yards
Pass (70 points) - 8.5 yards

Hand-Release Push-Ups: do as many as possible in 2 minutes
Maximum (100 points) - 70
Pass (70 points) - 30

Sprint-Drag-Carry: sprint 50 meters + drag 90 lbs. 50 meters + side-shuffle 50 meters + farmer's-carry 80 lbs. 50 meters + sprint 50 meters
Maximum (100 points) - 1 minute 40 seconds
Pass (70 points) - 2 minutes 9 seconds

Pull-Up Leg Tucks: hang from a pull-up bar and host yourself until your arms are at 90° while bringing your knees to your chest, then lower your legs as many as possible
Maximum (100 points) - 20
Pass (70 points) - 5

Two-Mile Run: run as quickly as possible
Maximum (100 points) - 12 minutes 45 seconds
Pass (70 points) - 18 minutes

In order to reach one's potential and score the maximum points on the ACFT exam, KAATSU Global recommends the following KAATSU program:

For Heaviest Deadlift Amount
12-15 minute set of KAATSU Cycle + KAATSU Training to reach heaviest potential amount:
1. 2 KAATSU Cycles on arms as warm-up: stretch throughout Cycles
2. 1st KAATSU Training set on arms: 20-40 deadlifts with bar (no plates, good technique) + rest 20 seconds
3. 2nd KAATSU Training set on arms: 10-20 deadlifts with bar (no plates, good technique) + rest 20 seconds
4. 3rd KAATSU Training set on arms: 5-10 deadlifts with bar (no plates, good technique) + rest 20 seconds
5. 4th KAATSU Training set on arms: 1-3 deadlifts with bar (no plates, good technique) + rest 60 seconds while switching from arm to leg bands

6. 2 KAATSU Cycles on legs as warm-up: walking + walking lunges throughout Cycles
7. 1st KAATSU Training set on legs: 20-40 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
8. 2nd KAATSU Training set on legs: 10-20 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
9. 3rd KAATSU Training set on legs: 5-10 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds
10. 4th KAATSU Training set on legs: 1-3 assistive sumo lifts with lightweight kettlebell or dumbbell + rest 20 seconds



For Maximum Power Throw
Exercise #1: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential distance:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 10 Overhead Push Press with lightweight kettlebells + rest 20 seconds
3. 2nd KAATSU Training set on arms: 5-8 Power Jumps + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Power Jumps + rest 60 seconds



Exercise #2: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential distance:
1. 2 KAATSU Cycles on legs as warm-up: walking + walking lunges throughout Cycles
2. 1st KAATSU Training set on legs: 10 Power Jumps + rest 20 seconds
3. 2nd KAATSU Training set on legs: 5-8 Power Jumps + rest 20 seconds
4. 3rd KAATSU Training set on legs: 1-3 Power Jumps + rest 60 seconds



For Maximum Hand-Release Push-Ups Exercise #1: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential number:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 10-15 Supine Chest Press with lightweight kettlebells + rest 20 seconds
3. 2nd KAATSU Training set on arms: 5-8 Power Jumps + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Power Jumps + rest 60 seconds



Exercise #2: 10-12 minute set of KAATSU Cycle + KAATSU Training for maximum potential number:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 8-12 Eight Count T Push-up + rest 20 seconds
3. 2nd KAATSU Training set on arms: 4-8 Eight Count T Push-up + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Eight Count T Push-up + rest 60 seconds



For Fastest Sprint-Drag-Carry Exercise #1: 10-12 minute set of KAATSU Cycle + KAATSU Training for fastest potential speed:
1. 2 KAATSU Cycles on arms as warm-up: 3-Point Exercises (Hand Clenches + Biceps Curls + Triceps Extensions) throughout Cycles
2. 1st KAATSU Training set on arms: 10-15 Straight Leg Deadlift with lightweight kettlebells + rest 20 seconds
3. 2nd KAATSU Training set on arms: 5-8 Straight Leg Deadlift with lightweight kettlebells + rest 20 seconds
4. 3rd KAATSU Training set on arms: 1-3 Straight Leg Deadlift with lightweight kettlebells + rest 60 seconds



Exercise #2: 4-8 minute set of KAATSU Cycle + KAATSU Training for fastest potential speed:
1. 2 KAATSU Cycles on legs as warm-up: walking + slow jog throughout Cycles
2. 1st KAATSU Training set on legs: 1 easy-pace Shuttle Sprint + rest 60 seconds
3. 2nd KAATSU Training set on legs: 1 medium-pace Shuttle Sprint + rest 60 seconds
4. 3rd KAATSU Training set on legs: 1 fast-pace Shuttle Sprint + rest 60 seconds



For Maximum Number of Leg Tucks
3-5 minute set of KAATSU Cycle + KAATSU Training for maximum potential number:
1. 1st KAATSU Training set on legs: 20-30 Horizontal Leg Tucks - lay down and bring knees to chest without touching feet to ground + rest 20 seconds
2. 2nd KAATSU Training set on legs: 10-20 Horizontal Leg Tucks - lay down and bring knees to chest without touching feet to ground + rest 20 seconds
3. 3rd KAATSU Training set on legs: 5-10 Horizontal Leg Tucks - lay down and bring knees to chest without touching feet to ground + rest 20 seconds

For Fastest 2-mile Run Speed
5-10 minute set of KAATSU Cycle + KAATSU Training for fastest 2-mile Run Speed:
1. 2 KAATSU Cycles on legs as warm-up: walking + slow jog throughout Cycles
2. 1st KAATSU Training set on legs: 400-800m run at 2-mile goal pace + rest 120 seconds
3. 2nd KAATSU Training set on legs: 400-800m run at 2-mile goal pace + rest 120 seconds
4. 3rd KAATSU Training set on legs: 400-800m run at 2-mile goal pace + rest 120 seconds
Note: As stamina gradually increases, slightly increase the pressure levels while running at 2-mile goal pace. For example, if the goal pace is 14 minutes for 2 miles, then the 800m pace should be run in 3 minutes 30 seconds.

General Notes:
1. On KAATSU Cycles, start with Group pressure level on 1st Cycle and finish with Pro pressure level on 2nd Cycle
2. Be very well hydrated
3. Always air to have a fast CRT (Capillary Refill Time)
4. Always start with conservative (low) pressures, especially on legs
5. If a recruit has 'White Coat Syndrome', do not place KAATSU Air Bands on the recruit's arms

Copyright © 2014 - 2019 by KAATSU Global

Tuesday, December 24, 2019

KAATSU For Torn Or Strained Biceps
























































Athletes, military personnel, public safety officers, and weekend warriors occasionally experience torn or strained biceps. KAATSU can significantly and quickly help these types of injuries.

They feel a sudden burst of pain in the upper arm near the shoulder and sometimes hear a “popping” sound as the tendon tears. The injured individual also can experience weakness in their shoulder, a bruising on their upper arm, a significantly reduced inability to move or rotate their arm, a change in the appearance of the bicep (like it is "popped out"), or muscle spasms.

The KAATSU Cycle 2.0 is the easiest and most convenient equipment to use and help the muscle repair itself while experiencing no muscle atrophy or long-term loss of strength.

Before using the KAATSU Cycle 2.0, be well-hydrated before starting. Ideally, you should frequently sip small amounts of fluid 30 minutes before you start and have clear urine to be properly hydrated - as opposed to guzzling down water in large amounts just before starting.

Always follow the standard KAATSU protocols (i.e., always have good capillary refill within 2 – 3 seconds with no occlusion and no numbness).

The standard KAATSU guidelines are as follows:

* If the injured muscle, arm or shoulder hurts significantly, do not do KAATSU on the injured side; only do KAATSU on the other three limbs.
* If the injured side can withstand the pressure of KAATSU Arm Bands without pain, then apply KAATSU Air Bands only on the injured limb.
* Always start with - and only do = the KAATSU Cycle (i.e., 8 cycles of 30 seconds of increasing pressure + 5 seconds of no pressure on the KAATSU Cycle 2.0)
* Never continue KAATSU on the injured arm if there is any pain or numbness on that arm.

The standard recommended KAATSU protocol is as follows:

* Do 1-3 KAATSU sessions daily (e.g., morning, mid-afternoon and/or evening) - both on the arm and both legs.
* Do 3-6 KAATSU Cycles per session.

* On the KAATSU Cycle 2.0, start each KAATSU session with arm in the GROUP mode / LOW level. Either sit comfortably, stretch, or do rehabilitation movements (as recommended by your physical therapist) with the KAATSU Arm Band.
* Continue with the GROUP LOW level if appropriate on the second cycle. But increase the pressure - if possible - to the GROUP mode / MEDIUM level.
* Continue with the GROUP MEDIUM level if appropriate on the third cycle. But increase the pressure - if possible - in the GROUP mode / HIGH level.
* Continue with the GROUP HIGH level if appropriate on the fourth cycle. But increase the pressure - if possible - in the PRO mode / LOW level.
* Continue with the PRO LOW level if appropriate on the fifth cycle. But increase the pressure - if possible= in the PRO mode / MEDIUM level.

* Continue with the PRO MEDIUM level if appropriate on the sixth cycle. But increase the pressure - if possible= in the PRO mode / HIGH level.
* Always adjust the levels as appropriate for your own body.
* While you are doing the KAATSU Cycles, you can also do standard physical therapy exercises:

** Avoid overhead lifting or exercises while you are healing.
** Gently bring the palm of the hand on your injured side up toward your shoulder, bending your elbow as much as you can. Then straighten your elbow as far as you can. Repeat.
** Raise your injured arm out to your side and place the thumb side of your hand against a wall with your palm down. Keep your arm straight. Rotate your body in the opposite direction of your raised arm until you feel a stretch in your biceps. Hold and repeat.
** Stand and hold a water bottle in your hand. Bend your elbow and bring your hand with your palm up toward your shoulder. Hold and slowly straighten your arm and return to your starting position.
** Stand with your injured arm hanging down at your side. Keep your arm straight, bring your arm forward and move towards the ceiling. Hold and repeat.

* Repeat this same process with your legs. You can either sit comfortably, stretch, or walk (easily or vigorously) with the KAATSU Leg Bands while doing the KAATSU Cycles.​ KAATSU's effects are systemic so you will also benefit from KAATSU Walking or any KAATSU exercise on your lower body.

Copyright © 2014-2019 by KAATSU Global

Friday, December 20, 2019

Global Travels With The KAATSU Cycle 2.0






































A flight from Los Angeles to Tokyo - and back - on the same day can be tough.

"It happens rarely, but when such a tough intercontinental business trip becomes a necessity, there is a clever and convenient biohack.

Functioning normally and recovering well from such a quick transpacific business trip turnaround is doable and reasonable when accompanied with proper hydration and the KAATSU Cycle 2.0 unit throughout the period of travel
," said Steven Munatones. "For example, I take the following schedule on this quick turnaround:

Stage 1: 1-hour drive to LAX from home + 2-hour wait in LAX
Stage 2: 1-hour flight from LAX to San Francisco + SFO transit time
Stage 3: 10-hour flight from SFO to Tokyo arriving at 2:45 pm
Stage 4: A full slate of business meetings in Tokyo until 10 pm
Stage 5: 10-hour flight returning from Tokyo to LAX, departing Tokyo at 12 midnight
Stage 6: Transit through U.S. Customs + 1+ hour drive home

The business trip starts at 4:30 am on my home on Day 1 (e.g., Sunday) and ends around 6:30 pm on Day 2 (e.g., Monday) for a total of 38 non-stop hours of ground and air transportation via car, airplane, monorail, subway, taxi and train combined with several business meetings in different locations throughout Tokyo.

It is important to get a good night's sleep the day before this trip starts. This is best accomplished by doing 3-5 KAATSU Cycles within an hour of going to bed the night before.

During the transpacific flight from California to Tokyo, I do 2 or 3 sessions of KAATSU Cycles on my arms in the economy-class seats. The economy-class seats are too narrow to comfortably use the KAATSU Cycles on my legs because I feel that I am bothering passengers on either side of me while putting on and taking off the bands. If I get upgraded to business class, however, there is plenty of room on the much wider seats to do KAATSU Cycles on my legs without bothering anyone.

I watch movies or work on my laptop while the KAATSU Cycle 2.0 unit automatically takes me through several KAATSU Cycles. Before each KAATSU session, I make sure that I am very well-hydrated.

These sessions are usually done before the first on-board meal, during mid-flight, and/or after the second on-board meal.

After I land and get through Customs in Tokyo, I feel it is best to take a quick shower at the airport and then set off for a full day of business meetings and meals. During the meetings, I do KAATSU Cycles which helps me get through the day. Admittedly, I get tired towards the evening, but after a KAATSU session, I am reinvigorated. The KAATSU Cycle 2.0 unit is so quiet and unobtrusive that doing KAATSU Cycles during a business meeting presents no interruption to our discussions.

Normal hydration with water throughout the flight is augmented twice with single-serve 10 ml vials during this 10-hour period in Tokyo with ocean minerals by QuintEssential (i.e., QuintEssential 0.9 - Liquid Mineral Replenishment + Hydration Formula). This is key - and my energy does not decrease until the very end of the day, usually after an evening business meal.

But I get through the work portion of the trip without any problems. I do one last KAATSU Cycle in the Tokyo airport before I board the return flight home - and this usually enables me to nap a very solid 2-3 hours.

I may do one more KAATSU session in the airplane as it heads toward landing in LAX - enough to give me that last boost for the car ride home. By the time, I get home 38 hours after I started, I am ready for bed - and can start the next day early as usual without missing a beat or feeling fatigued.

The entire turnaround would have been way, way too physically exhausting without the KAATSU Cycles
."

Copyright © 2014 - 2019 by KAATSU Global