KAATSU blog posts testimonials, protocols, case studies, techniques and ideas about KAATSU the Original BFR for recovery, rehabilitation, functional mobility and athletic performance. Statements included in this blog have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
For who? Swimmers, triathletes, water polo playerss For what? Functional movement, strength, Endless Pool workouts
In these trying times, many athletes are stuck at home during the coronavirus pandemic. They have no access to gyms, pools and in some cases, even their nearby beaches, tracks, fields and parks.
But a few lucky athletes - especially those who play water polo or swim competitively - have backyard pools (either in-ground or above ground). They can very effectively and efficiently use 8-12 meter small home pools to maintain their strength, speed and stamina with KAATSU Aqua Bands and elastic bands [see photos on left].
Olympic swim team coach Chris Morgan who also played and coaches water polo developed the following backyard pool drills and workout for those aquatic athletes who are under quarantine at their home. This specific workout is designed for players with a backyard pool and a tether of some sorts similar to the ones shown on left:
Warm-up:
• with water polo ball and “untethered”
[8x]
• hold ball like kickboard / kick against 1 wall for :20 seconds
• switch to holding ball against wall with feet / reverse sculling face down ~:20 seconds until breath
• :20 shallow water eggbeater while juggling ball left to right hand
• :20 seconds rest then repeat 6x
Main-set #1
• tethered pole [8x]
• 20 super slow freestyle cycles (1 left + 1 right = 1 cycle)
• all out flutter kick with face down until breath is needed
• :15 seconds rest
Main-set #2
• tethered pole [8x]
• ~20 seconds all out front sculling with WP ball between knees
• grab water polo ball
• ~20 sec easy breast kick or eggbeater while “resting” on water polo ball
Main-set #3 - more swim specific
• tethered swim
• 5 minutes continuous (:45 second moderate freestyle / :15 second easy sculling)
• 5 minutes continuous (:45 second moderate freestyle / :15 second NO breath flutter kick)
• 5 minutes continuous (:45 second moderate freestyle / :15 head-up long-arm dog paddle)
Cool-down
• untethered with water polo ball
• while standing on bottom of pool, walk around perimeter of pool (~2 feet from wall) and “dribble” against the side
• 2-3 tours clockwise and then 2-3 tours counterclockwise
Upper photo shows Jack Butera in a home pool in Florida. Lower photo shows Annabelle Paterson in New Zealand.
Coach Morgan also incorporates KAATSU the original BFR into his backyard pool workouts.
For who? Baby Boomers, retirees, competitive athletes, work-at-home employees, study-at-home students For what? Strength, stamina, functional movement, mobility, flexibility, warm-up, recovery, KAATSU Cycle
As schools, universities, cities, organizations and governments close in unprecedented numbers around the globe due to the coronavirus pandemic and fears about infection from COVID-19, some individuals find themselves limited to their homes and neighborhoods.
While precautions are prudent and wisely followed, people still need to work and eat, and many want to rehabilitate and exercise as usual.
Telecommuting enables people to work from home together with their far-flung co-workers. Eating is certainly not an issue (if local residents are not stockpiling food and water), but rehabilitating and exercise can be more problematic for many people.
A walk outside, a jog around a local park, bodyweight exercises or yoga indoors can be done during temporary lockdowns and mandatory telecommuting policies set by corporations or governments. But going to a physical therapy clinic for rehabilitation or heading to a fitness gym that is located further away may not be a conveniently easy option.
This is where the KAATSU Cycle 2.0 can help.
The KAATSU Cycle 2.0 is compact (handheld) and can be done anywhere anytime by anyone doing anything. From stretching and doing therapeutic movements to walking upstairs and doing push-ups with the KAATSU Cycle 2.0 is effective and efficient. Even the standard KAATSU 3-Point Exercises on your arms or legs [shown above] are tremendously beneficial and provide a great stress relief in these times of the unknown.
In times of stress, especially while being forced to limit outdoor activities and travel, simple leg and easy-to-do core exercises with KAATSU equipment are a great way to stay fit and not gain weight.
KAATSU Walking can provide the same effect as significantly longer (in duration and distance) runs, jogs and walks. Simply put the KAATSU Air Bands on your legs and walk in or around your home or stretch [see photo on left].
Advanced KAATSU 3-Point Exercises for the legs (i.e., Standing Heel Raises, Leg Curls, and Quarter Squats) are a great finisher to the KAATSU Walking.
The KAATSU Air Bands on your upper legs will result in healthful systemic effects that are felt and seen throughout your body, including your core and upper body.
But if you want to focus on your core, you do not have to do planks, crunches and other forms of abdominal work. Instead, KAATSU users can do a number of simple KAATSU exercises to strengthen their lower back and tighten their core.
Core and lower back exercises can comprise of your entire KAATSU training session for the day. Alternatively, core and lower back exercises can be an addition to your typical KAATSU sessions.
Core & Lower Back #1 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate SKU.
2. Inflate your KAATSU Air Bands on your legs to your Optimal SKU.
3. Stand on one foot, balancing only on your other leg for as long as possible.
4. When your balance is lost, rest for 10-20 seconds and repeat two more times.
5. After 3 times, balance on your other foot.
6. This act of balancing will create instability in your core and will help strengthen your stomach and lower back.
Core & Lower Back #2 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs to the Optimal SKU.
3. Place a book on your head and walk slowly until the book falls off.
4. Rest 10-20 seconds and repeat the walk again two more times with the book on your head.
5. Walking straight slowly, especially on an uneven surface like a sandy beach, will create instability in your core and will help strengthen your stomach and lower back.
Core & Lower Back #3 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate SKU.
2. Inflate your KAATSU Air Bands on your legs to your Optimal SKU.
3. Stand on one foot while holding a water bottle in each hand.
4. Hold the water bottle in your outstretched arms and stand as long as possible on one leg.
5. When your balance is lost, rest 10-20 seconds and repeat two more times.
6. After 3 times, balance on your other foot.
7. In order to make this exercise more difficult, move your outstretched arms left and right, and up and down in an asymmetric manner while balancing on one foot.
Core & Lower Back #4 Exercise
1. Manually tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Do planks as usual.
4. Alternatively, tighten the KAATSU Air Bands on your arms at your Optimal SKU and do planks as normal.
Core & Lower Back #5 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly bring one leg one up to your stomach and hold. Grab your knee with your arms to stretch your back.
4. Repeat as desired.
5. Continue to lie on your back and slowly pull both your legs up to your stomach and hold. Grab your knees with your arms to stretch your back.
6. Repeat as desired.
Core & Lower Back #6 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly lift your hips off the floor and hold. Bring your hips to the ground and repeat as desired.
Core & Lower Back #7 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly lift both your feet off the ground and hold. Repeat as desired.
4. Lie on your back, lift both your feet off the ground, and kick your feet slightly off the ground. Repeat as desired.
Core & Lower Back #8 Exercise
1. Tighten your KAATSU Air Bands on your legs at your appropriate Base SKU.
2. Inflate your KAATSU Air Bands on your legs at your Optimal SKU.
3. Lie on your back and slowly pandiculate (i.e., stretch and stiffen your trunk and limbs, extending your toes, feet, arms and hands as you do upon waking).
4. Repeat as desired.
Core & Lower Back #9 Exercise
1. KAATSU Aqua Sit-ups are used by competitive aquatic athletes with a Bosu Ball.
2. Start horizontal in the water while grabbing onto a Bosu Ball; then climb on top of the Bosu Ball. Do 3 sets to failure.
KAATSU Master Specialist Cory Keirn DPT explains how and where KAATSU can be used...anywhere anytime, including in your car while waiting for your children.
You can use KAATSU for exercise or rehabilitation while...
* typing an email in your office
* waiting for an airplane or the train
* sitting in the passenger seat on a long drive
* doing the dishes or folding clothes
* watching TV
* doing homework or reading a book
* walking your dog
* stretching
* packing your bags or tidying up your room
Once you understand that exercise and rehabilitation can be done anywhere anytime, your efficiency and effectiveness in getting things done goes way up. And exercise is transformed to simple movement - that you constantly do during the course of your day - with KAATSU equipment.
In these trying times, many athletes are stuck at home during the coronavirus pandemic. They have no access to gyms, pools and in some cases, even their nearby beaches, tracks, fields and parks.
But a few lucky athletes - especially those who play water polo or swim competitively - have backyard pools (either in-ground or above ground). They can very effectively and efficiently use 8-12 meter small home pools to maintain their strength, speed and stamina with KAATSU Aqua Bands and elastic bands [see photos on left]. 
