For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery
Cory Keirn DPT, a Doctor of Physical Therapy in Florida, demonstrates various exercises using the KAATSU Cycle 2.0.
Dr. Cory is a former Strength & Conditioning Coach with the WWE (World Wrestling Entertainment) and the Philadelphia Phillies. He did his residency in orthopaedics with a focus on complex orthopaedic cases and advanced physical therapy integration for tactical athletes and is now focused on doing KAATSU the original BFR.
Copyright © 2014 - 2020 by KAATSU Global
Monday, April 6, 2020
KAATSU At Home Workouts - Zooming In On Strength On April 6th
For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery
Retired Navy SEAL captain John Doolittle led 2 strength-focused KAATSU At Home workouts on Monday, April 6th.
The first workout was geared for aging Baby Boomers (i.e., those over 50 years old) and the second workout was geared for younger competitive athletes on the Zoom platform (see above).
• Mondays: KAATSU At Home Zoom Workouts - Focus on Strength
• Tuesdays: KAATSU At Home Zoom Workouts - Focus on Speed
• Wednesdays: KAATSU At Home Zoom Workouts - Focus on Stamina
• Thursdays: KAATSU At Home Zoom Workouts - Focus on Flexibility
• Friday: KAATSU At Home Zoom Workouts - Focus on Core Strength & Balance
KAATSU At Home Monday Workout - Focus on Strength
Warm-up:
• Stretch and drink an entire water bottle before the workout begins
• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands but not two fingers between your arms and the bands (this would be too loose).
Exercise #1:
• 3 sets of Hand Clenches working on the forearms.
Set 1: 30 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 2: 15 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 3: 10 slow Hand Clenches open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Exercise #2:
• 3 sets of Biceps Curls working on the upper arm.
Set 1: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Biceps Curls while contracting the biceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.
Exercise #3:
• 3 sets of Triceps Extensions (or Triceps Dips) working on the upper arm.
Set 1: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.
Note: Alternative is Triceps Dips with hands on a chair or sofa.
Exercise #4:
• 3 sets of push-ups working on the chest.
Set 1: Slow push-ups (3-second count going down and 3-second count going up) for 20 seconds. Rest 20 seconds.
Set 2: Slow push-ups (3-second count going down and 3-second count going up) for 10 seconds. Rest 20 seconds.
Set 3: Slow push-ups (3-second count going down and 3-second count going up) for 5 seconds. Rest 20 seconds.
Exercise #5:
• 3 sets of push-ups working on the chest.
Set 1: Fast push-ups for 15 seconds. Rest 20 seconds.
Set 2: Fast push-ups for 10 seconds. Rest 20 seconds.
Set 3: Fast push-ups for 5 seconds. Rest 20 seconds.
Exercise #6:
• Take off KAATSU Arm Bands and hydrate during 3-minute rest.
• Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).
Exercise #7:
• 3 sets of Heel Raises working on the calves.
Set 1: Do Heel Raises for 20 seconds. Rest 20 seconds.
Set 2: Do Heel Raises for 15 seconds. Rest 20 seconds.
Set 3: Do Heel Raises for 5 seconds. Rest 20 seconds.
Exercise #8:
• 3 sets of Standing Leg Curls. Stand on one leg and bring the other leg up to your butt. Balance by yourself - do not hold onto chair, table or wall.
Set 1: Do Standing Leg Curls for 20 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 2: Do Standing Leg Curls for 15 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 3: Do Standing Leg Curls for 5 seconds on one leg. Then switch legs. Rest 20 seconds.
Exercise #9:
• 5-8 sets of Non-lock Quarter Squats, non-stop for 30 seconds. Then hold a Quarter Squat position for 10 seconds. Rest 20 seconds between each set.
Note 1: 30 seconds of squats + 10 seconds holding a Quarter Squat position + 20 seconds rest for 5-8 rounds.
Note 2: This is the key exercise of this workout where you can build up the maximum amount of lactate and Growth Hormone, VEGF (vascular endothelial growth factor) and nitric oxide.
Note 2: Do not lock your knees or stop during any part of this exercise; keep constant movement.
Note 3: Leg exercise generate higher levels of lactate that leads to higher hormonal and metabolite production.
Exercise #10:
• Remove KAATSU Leg Bands and hydrate. Rest for up to 5 minutes.
Extra Exercise #11:
• Re-apply the KAATSU Leg Bands and do 3 sets of Burpees.
Set 1: Do Burpees for 20 seconds. Rest 20 seconds.
Set 2: Do Burpees for 15 seconds. Rest 20 seconds.
Set 3: Do Burpees for 5 seconds. Rest 20 seconds.
Copyright © 2014 - 2020 by KAATSU Global
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery
Retired Navy SEAL captain John Doolittle led 2 strength-focused KAATSU At Home workouts on Monday, April 6th.
The first workout was geared for aging Baby Boomers (i.e., those over 50 years old) and the second workout was geared for younger competitive athletes on the Zoom platform (see above).
• Mondays: KAATSU At Home Zoom Workouts - Focus on Strength
• Tuesdays: KAATSU At Home Zoom Workouts - Focus on Speed
• Wednesdays: KAATSU At Home Zoom Workouts - Focus on Stamina
• Thursdays: KAATSU At Home Zoom Workouts - Focus on Flexibility
• Friday: KAATSU At Home Zoom Workouts - Focus on Core Strength & Balance
KAATSU At Home Monday Workout - Focus on Strength
Warm-up:
• Stretch and drink an entire water bottle before the workout begins
• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands but not two fingers between your arms and the bands (this would be too loose).
Exercise #1:
• 3 sets of Hand Clenches working on the forearms.
Set 1: 30 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 2: 15 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 3: 10 slow Hand Clenches open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Exercise #2:
• 3 sets of Biceps Curls working on the upper arm.
Set 1: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Biceps Curls while contracting the biceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.
Exercise #3:
• 3 sets of Triceps Extensions (or Triceps Dips) working on the upper arm.
Set 1: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.
Note: Alternative is Triceps Dips with hands on a chair or sofa.
Exercise #4:
• 3 sets of push-ups working on the chest.
Set 1: Slow push-ups (3-second count going down and 3-second count going up) for 20 seconds. Rest 20 seconds.
Set 2: Slow push-ups (3-second count going down and 3-second count going up) for 10 seconds. Rest 20 seconds.
Set 3: Slow push-ups (3-second count going down and 3-second count going up) for 5 seconds. Rest 20 seconds.
Exercise #5:
• 3 sets of push-ups working on the chest.
Set 1: Fast push-ups for 15 seconds. Rest 20 seconds.
Set 2: Fast push-ups for 10 seconds. Rest 20 seconds.
Set 3: Fast push-ups for 5 seconds. Rest 20 seconds.
Exercise #6:
• Take off KAATSU Arm Bands and hydrate during 3-minute rest.
• Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).
Exercise #7:
• 3 sets of Heel Raises working on the calves.
Set 1: Do Heel Raises for 20 seconds. Rest 20 seconds.
Set 2: Do Heel Raises for 15 seconds. Rest 20 seconds.
Set 3: Do Heel Raises for 5 seconds. Rest 20 seconds.
Exercise #8:
• 3 sets of Standing Leg Curls. Stand on one leg and bring the other leg up to your butt. Balance by yourself - do not hold onto chair, table or wall.
Set 1: Do Standing Leg Curls for 20 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 2: Do Standing Leg Curls for 15 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 3: Do Standing Leg Curls for 5 seconds on one leg. Then switch legs. Rest 20 seconds.
Exercise #9:
• 5-8 sets of Non-lock Quarter Squats, non-stop for 30 seconds. Then hold a Quarter Squat position for 10 seconds. Rest 20 seconds between each set.
Note 1: 30 seconds of squats + 10 seconds holding a Quarter Squat position + 20 seconds rest for 5-8 rounds.
Note 2: This is the key exercise of this workout where you can build up the maximum amount of lactate and Growth Hormone, VEGF (vascular endothelial growth factor) and nitric oxide.
Note 2: Do not lock your knees or stop during any part of this exercise; keep constant movement.
Note 3: Leg exercise generate higher levels of lactate that leads to higher hormonal and metabolite production.
Exercise #10:
• Remove KAATSU Leg Bands and hydrate. Rest for up to 5 minutes.
Extra Exercise #11:
• Re-apply the KAATSU Leg Bands and do 3 sets of Burpees.
Set 1: Do Burpees for 20 seconds. Rest 20 seconds.
Set 2: Do Burpees for 15 seconds. Rest 20 seconds.
Set 3: Do Burpees for 5 seconds. Rest 20 seconds.
Copyright © 2014 - 2020 by KAATSU Global
KAATSU At Home - A Talk With Chris Morgan
For who? Swimmers, triathletes, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, KAATSU Aqua
Olympic, collegiate, open water and age group swimming coach Chris Morgan has used KAATSU the original BFR since 2014 and is one of the world's most experienced KAATSU Master Specialists.
Not only does Morgan use KAATSU for the training and recovery of his competitive athletes, but he also utilizes KAATSU for rehabilitation of adult swimmers, fitness swimmers, and his own broken ribs and cracked heel.
Morgan, who has coached at the 2008 Beijing Olympics as well as Stanford University and Harvard University, is the featured guest on the KAATSU At Home Interview Series on Tuesday, April 7th at 9 am California time / 12 noon New York time / 5 pm GMT. His physiological knowledge is deep due to his personal use, his use with club and collegiate swimmers and water polo players, and his Masters in Sports Science & Human Movement from the University of Lausanne in Switzerland.
Rehabilitation
Broken Ribs
Morgan has exclusively used KAATSU to rehabilitate from two broken ribs and a cracked heel bone.
"I ran a Tough Mudder and broke two ribs when I dove in some shallow water," recalled Morgan. "I was coaching at Harvard at the time and went to go get an x-ray. Then I repeatedly did lots of KAATSU Cycles on the first-generation KAATSU Nano unit with Mr. Shimizu who was visiting from Tokyo. I had broken ribs before so I knew what it felt like and how long it would take to recover from the injury.
But after 3 days, I felt no pain. It was strange in a way - but great. Then after 7 days, I went back to get a follow-up x-ray and the technician told me that he saw an old rib break that had healed itself. The technician didn't know that I had just broken two ribs 7 days before. Mr. Shimizu had told me of the systemic effects of KAATSU, but this was my first 'ah-ha' moment with KAATSU." Cracked Heel
Last year, Morgan fractured his right calcaneus bone (heel) while falling on a concrete step.
"In the emergency room, the doctor said to me, 'Oh that must be so painful. You cracked 75% of heel.' He was right. But I knew that I had to start rehabbing with KAATSU as soon as I got home," he recalled. "I did the same rehab doing KAATSU when I cracked my ribs during a mud run. The doctors and x-ray technicians at Harvard where I was coaching at the time could not believe how fast my ribs healed. Every since that time, I have been a huge KAATSU believer."
Morgan was given a boot, crunches and pain medications and told not to walk or apply pressure on the healing bone until he cleared him in some months. "It was painful and there is no way to walk on it, but I could sit up and do KAATSU on my arms and legs."
Morgan's rehabilitation includes two separate KAATSU sessions per day: a morning session and an evening session where he does several KAATSU Cycles on both his arms and legs.
Morgan explained his belief in KAATSU, "Dr. Sato [the KAATSU inventor] taught me that the more strongly muscle is exercised, the stronger the bones become. In other words, when there is less mechanical stress on our bones when you are bedridden or unable to move a body part that is in a cast or boot, the calcium that is stored in the bones is dissolved into your bloodstream, thus reducing bone strength.
We know through research that KAATSU changes - improves - levels of bone metabolic markers like BAP (bone alkali phosphatase). This research tells us that KAATSU elicits an acute response to suppress bone resorption and elicits a chronic effect in terms of encouraging bone formation - which was one reason why I believe my ribs healed so quickly and I expect my cracked heel will heal more quickly than my doctor expects.
The doctor told me to be off my injured foot for 6 weeks. I was walking within days and didn't have use for the crutch in 11 days due to KAATSU."
Podiatrist Dr. Lyle Nalli explains, "The calcaneus is the most vascular bone in the foot and can crack easily, but with its thin cortex and sparse inner bone pattern, can heal the fastest off all the foot bones. KAATSU, as it regulates blood flow, etc., speeds up the bone's healing rate."
Morgan has helped his adult athletes, some in their late 70's, rehabilitate from all sorts of orthopedic injuries.
Recovery
Morgan uses KAATSU with his athletes when they travel to swim meets, including right after travel and between preliminary and final heats.
Athletic Performance
Morgan follows the Three P's of KAATSU that are described by former NCAA athlete and coach Chris Dahowski:
* Physical
* Physiological
* Psychological
He describes the three specific areas of advantages and benefits of KAATSU for competitive athletes:
Physical
This is defined when the athletes are wearing their KAATSU Air Bands - either on their arms or legs - and are in either the KAATSU Training or KAATSU Cycle mode.
The lactate build-up that inevitably comes with movement while the KAATSU Air Bands are on literally kickstarts the natural biochemical process in the body. When this movement becomes technically flawless with the KAATSU Air Bands on, this is the optimal way to start preparing the athlete for performance gains.
After the athlete trains with technically flawless technique and builds that perfect movement into their muscle memory, even if they are not going all-out or at highly intense levels, this is the first part of our KAATSU protocol.
Then, we ask the athletes to take off their KAATSU Air Bands and then replicate their technically flawless technique while working intensely and going all-out.
This can be done while improving free throws with a basketball player, swinging a golf club or baseball bat, or trying to improve times for an Olympic runner, swimmer or rower.
The raw use of the KAATSU Air Bands during technically flawless athletic movements, even without intensity of all-out exercise is the catalyst for improvement in speed, stamina, or strength. KAATSU introduces physiological changes in the body, a natural adaptation, while the mind-body connection is being refined.
Physiological
This is defined when the athletes are wearing their KAATSU Air Bands - either on their arms or legs - and are in either the KAATSU Training mode and going close to or at race pain or at their highest level of intensity and focus.
When the athletes start to feel the discomfort of their lactate levels increasing as they start to train faster and more intensely, profound changes in their neuromuscular system, vascular system and endocrinology system have already begun. Increases in endothelial cells and IGF-1, and significant release of nitric oxide and human growth hormone, occur naturally and enable the athlete to improve physiologically.
This is especially true if the athlete does KAATSU Cycles before and after each workout, and KAATSU Training within each workout.
Psychological
Coaches understand that their athletes' mindset is absolutely critical for self-confidence and positivity. If the athlete's mind is in the right place, then all their training and preparation will lead to improvement and achievement of their goals.
Instead of "race pace", Morgan tells his athletes that they must become comfortable with "race pain". At every aerobically-based competition - whether it is swimming, running, rowing, or cycling - there comes a point where fatigue and discomfort come into play. The athletes feel that discomfort - or as they describe it as pain - and start to slow down and adjust their pace...downwards.
But with daily use of KAATSU Air Bands, they can become much more familiar with that race pain. With familiarity comes acclimatization and they learn how to deal with it psychologically.
Morgan explained KAATSU Aqua in an interview with Brent Rutemiller of Swimming World Magazine at the 2017 American Swimming Coaches Association World Clinic in Washington D.C. [see above]
Morgan was the guest on KAATSU At Home - A Zoom Talk With Chris Morgan on April 7th.
Morgan is the world's foremost KAATSU Aqua Specialist with experience in water polo, competitive swimming, fitness swimming, aqua therapy, masters swimming, open water swimming, and fin swimming, and Olympic swimming. Various KAATSU Aqua topics are covered here:
* Olympic Coach's Journey To KAATSU
* Details And Differences Between KAATSU And KAATSU Aqua
* KAATSU Aqua Strength & Speed Drills
* Olympic Swim Coach On His Use Of KAATSU Aqua
* Déjà Vu, Training Of Misty Hyman Redux
* How North Shore Lifeguards Train With KAATSU
* KAATSU Aqua Bands - How To Use In Pool
* KAATSU Aqua Burpees
* KAATSU Aqua Applications For Aquatic Athletes
* KAATSU Aqua Exercises
* Aquatic Equivalents Of Brutal Dryland Workouts
* KAATSU Aqua For Recovery
* KAATSU Aqua For Breaststrokers & Water Polo Players
* Training With KAATSU Aqua Bands In The Water
* When Swimmers Cannot Swim During Shelter-in-Place Quarantines
* No Big Pool, No Problem
* KAATSU User Michael Andrew Wins First World Title
* Coaching With KAATSU Aqua
* Core Work In The Water With KAATSU Aqua
* KAATSU Aqua Core And Shoulder Work
* KAATSU Leads To Decreased CRP Levels
* How KAATSU Can Change Outcomes
* Kicking with KAATSU Aqua
* Yuko Matsuzaki Sets Guinness World Record In Endless Pool
* Swimming Helped Me Survive, KAATSU Enabled Me To Thrive
* Dr. Cory Doing KAATSU Aqua
* Dr. Cory on KAATSU Aqua with a Noodle
* Dr. Cory on KAATSU Aqua Legs in Deep Water
* Dr. Cory On KAATSU Aqua Arms
* Dr. Cory on KAATSU Aqua Arms in Deep Water
* Dr. Cory On Shallow Water KAATSU Aqua
Copyright © 2014 - 2020 by KAATSU Global
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, KAATSU Aqua
Olympic, collegiate, open water and age group swimming coach Chris Morgan has used KAATSU the original BFR since 2014 and is one of the world's most experienced KAATSU Master Specialists.
Not only does Morgan use KAATSU for the training and recovery of his competitive athletes, but he also utilizes KAATSU for rehabilitation of adult swimmers, fitness swimmers, and his own broken ribs and cracked heel.
Morgan, who has coached at the 2008 Beijing Olympics as well as Stanford University and Harvard University, is the featured guest on the KAATSU At Home Interview Series on Tuesday, April 7th at 9 am California time / 12 noon New York time / 5 pm GMT. His physiological knowledge is deep due to his personal use, his use with club and collegiate swimmers and water polo players, and his Masters in Sports Science & Human Movement from the University of Lausanne in Switzerland.
Rehabilitation
Broken Ribs
Morgan has exclusively used KAATSU to rehabilitate from two broken ribs and a cracked heel bone.
"I ran a Tough Mudder and broke two ribs when I dove in some shallow water," recalled Morgan. "I was coaching at Harvard at the time and went to go get an x-ray. Then I repeatedly did lots of KAATSU Cycles on the first-generation KAATSU Nano unit with Mr. Shimizu who was visiting from Tokyo. I had broken ribs before so I knew what it felt like and how long it would take to recover from the injury.
But after 3 days, I felt no pain. It was strange in a way - but great. Then after 7 days, I went back to get a follow-up x-ray and the technician told me that he saw an old rib break that had healed itself. The technician didn't know that I had just broken two ribs 7 days before. Mr. Shimizu had told me of the systemic effects of KAATSU, but this was my first 'ah-ha' moment with KAATSU." Cracked Heel
Last year, Morgan fractured his right calcaneus bone (heel) while falling on a concrete step.
"In the emergency room, the doctor said to me, 'Oh that must be so painful. You cracked 75% of heel.' He was right. But I knew that I had to start rehabbing with KAATSU as soon as I got home," he recalled. "I did the same rehab doing KAATSU when I cracked my ribs during a mud run. The doctors and x-ray technicians at Harvard where I was coaching at the time could not believe how fast my ribs healed. Every since that time, I have been a huge KAATSU believer."
Morgan was given a boot, crunches and pain medications and told not to walk or apply pressure on the healing bone until he cleared him in some months. "It was painful and there is no way to walk on it, but I could sit up and do KAATSU on my arms and legs."
Morgan's rehabilitation includes two separate KAATSU sessions per day: a morning session and an evening session where he does several KAATSU Cycles on both his arms and legs.
Morgan explained his belief in KAATSU, "Dr. Sato [the KAATSU inventor] taught me that the more strongly muscle is exercised, the stronger the bones become. In other words, when there is less mechanical stress on our bones when you are bedridden or unable to move a body part that is in a cast or boot, the calcium that is stored in the bones is dissolved into your bloodstream, thus reducing bone strength.
We know through research that KAATSU changes - improves - levels of bone metabolic markers like BAP (bone alkali phosphatase). This research tells us that KAATSU elicits an acute response to suppress bone resorption and elicits a chronic effect in terms of encouraging bone formation - which was one reason why I believe my ribs healed so quickly and I expect my cracked heel will heal more quickly than my doctor expects.
The doctor told me to be off my injured foot for 6 weeks. I was walking within days and didn't have use for the crutch in 11 days due to KAATSU."
Podiatrist Dr. Lyle Nalli explains, "The calcaneus is the most vascular bone in the foot and can crack easily, but with its thin cortex and sparse inner bone pattern, can heal the fastest off all the foot bones. KAATSU, as it regulates blood flow, etc., speeds up the bone's healing rate."
Morgan has helped his adult athletes, some in their late 70's, rehabilitate from all sorts of orthopedic injuries.
RecoveryMorgan uses KAATSU with his athletes when they travel to swim meets, including right after travel and between preliminary and final heats.
Athletic Performance
Morgan follows the Three P's of KAATSU that are described by former NCAA athlete and coach Chris Dahowski:
* Physical
* Physiological
* Psychological
He describes the three specific areas of advantages and benefits of KAATSU for competitive athletes:
Physical
This is defined when the athletes are wearing their KAATSU Air Bands - either on their arms or legs - and are in either the KAATSU Training or KAATSU Cycle mode.
The lactate build-up that inevitably comes with movement while the KAATSU Air Bands are on literally kickstarts the natural biochemical process in the body. When this movement becomes technically flawless with the KAATSU Air Bands on, this is the optimal way to start preparing the athlete for performance gains.
After the athlete trains with technically flawless technique and builds that perfect movement into their muscle memory, even if they are not going all-out or at highly intense levels, this is the first part of our KAATSU protocol.
Then, we ask the athletes to take off their KAATSU Air Bands and then replicate their technically flawless technique while working intensely and going all-out.
This can be done while improving free throws with a basketball player, swinging a golf club or baseball bat, or trying to improve times for an Olympic runner, swimmer or rower.
The raw use of the KAATSU Air Bands during technically flawless athletic movements, even without intensity of all-out exercise is the catalyst for improvement in speed, stamina, or strength. KAATSU introduces physiological changes in the body, a natural adaptation, while the mind-body connection is being refined.
Physiological
This is defined when the athletes are wearing their KAATSU Air Bands - either on their arms or legs - and are in either the KAATSU Training mode and going close to or at race pain or at their highest level of intensity and focus.
When the athletes start to feel the discomfort of their lactate levels increasing as they start to train faster and more intensely, profound changes in their neuromuscular system, vascular system and endocrinology system have already begun. Increases in endothelial cells and IGF-1, and significant release of nitric oxide and human growth hormone, occur naturally and enable the athlete to improve physiologically.
This is especially true if the athlete does KAATSU Cycles before and after each workout, and KAATSU Training within each workout.
Psychological
Coaches understand that their athletes' mindset is absolutely critical for self-confidence and positivity. If the athlete's mind is in the right place, then all their training and preparation will lead to improvement and achievement of their goals.
Instead of "race pace", Morgan tells his athletes that they must become comfortable with "race pain". At every aerobically-based competition - whether it is swimming, running, rowing, or cycling - there comes a point where fatigue and discomfort come into play. The athletes feel that discomfort - or as they describe it as pain - and start to slow down and adjust their pace...downwards.
But with daily use of KAATSU Air Bands, they can become much more familiar with that race pain. With familiarity comes acclimatization and they learn how to deal with it psychologically.
Morgan explained KAATSU Aqua in an interview with Brent Rutemiller of Swimming World Magazine at the 2017 American Swimming Coaches Association World Clinic in Washington D.C. [see above]
Morgan was the guest on KAATSU At Home - A Zoom Talk With Chris Morgan on April 7th.
Morgan is the world's foremost KAATSU Aqua Specialist with experience in water polo, competitive swimming, fitness swimming, aqua therapy, masters swimming, open water swimming, and fin swimming, and Olympic swimming. Various KAATSU Aqua topics are covered here:
* Olympic Coach's Journey To KAATSU
* Details And Differences Between KAATSU And KAATSU Aqua
* KAATSU Aqua Strength & Speed Drills
* Olympic Swim Coach On His Use Of KAATSU Aqua
* Déjà Vu, Training Of Misty Hyman Redux
* How North Shore Lifeguards Train With KAATSU
* KAATSU Aqua Bands - How To Use In Pool
* KAATSU Aqua Burpees
* KAATSU Aqua Applications For Aquatic Athletes
* KAATSU Aqua Exercises
* Aquatic Equivalents Of Brutal Dryland Workouts
* KAATSU Aqua For Recovery
* KAATSU Aqua For Breaststrokers & Water Polo Players
* Training With KAATSU Aqua Bands In The Water
* When Swimmers Cannot Swim During Shelter-in-Place Quarantines
* No Big Pool, No Problem
* KAATSU User Michael Andrew Wins First World Title
* Coaching With KAATSU Aqua
* Core Work In The Water With KAATSU Aqua
* KAATSU Aqua Core And Shoulder Work
* KAATSU Leads To Decreased CRP Levels
* How KAATSU Can Change Outcomes
* Kicking with KAATSU Aqua
* Yuko Matsuzaki Sets Guinness World Record In Endless Pool
* Swimming Helped Me Survive, KAATSU Enabled Me To Thrive
* Dr. Cory Doing KAATSU Aqua
* Dr. Cory on KAATSU Aqua with a Noodle
* Dr. Cory on KAATSU Aqua Legs in Deep Water
* Dr. Cory On KAATSU Aqua Arms
* Dr. Cory on KAATSU Aqua Arms in Deep Water
* Dr. Cory On Shallow Water KAATSU Aqua
Copyright © 2014 - 2020 by KAATSU Global
Sunday, April 5, 2020
KAATSU At Home Workouts - Zooming In On Core Strength & Balance
For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, balance, flexibility, mobility, KAATSU At Home
Retired Navy SEAL captain John Doolittle and his wife Katie lead KAATSU At Home core stability workouts on each Friday. The first KAATSU At Home workout was attended by KAATSU users from Tokyo, Japan to Budapest, Hungary. The program is co-hosted by Steven Munatones and is based on the use of the KAATSU Cycle 2.0.
KAATSU Friday Workouts - Focus on Core Strength & Balance
Warm-up:
• Stretch and drink an entire water bottle before the workout begins.
• Put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).
Exercise #1:
• KAATSU Book Walking
Walk slowly with a book on your head for 5 minutes. If the book falls, pick it up, put it back on the top of your head and continue.
Exercise #2:
• KAATSU Balancing
Set 1: Stand and balance on one leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 2: Switch and balance on the other leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 3: Stand and balance on one leg for 60 seconds while holding 2 full water bottles in both hands. Move bottles asymmetrically (up and down, left and right, laterally and diagonally) trying to introduce force imbalance. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 4: Stand and balance on one leg for 60 seconds while holding 2 light kettlebells upright in both hands. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Exercise #3:
• 3 sets of Planks
Set 1: Do Planks for 30 seconds, then rest for 20 seconds.
Set 2: Do Planks for 20 seconds, then rest for 20 seconds.
Set 3: Do Planks for 10 seconds, then rest for 20 seconds.
Exercise #4:
• 3 sets of Side Raises
Set 1: Lie on side and raise one leg for 30 times, then rest for 20 seconds. Repeat 3 times.
Set 2: Lie on other side and raise other leg for 30 times, then rest for 20 seconds. Repeat 3 times.
Exercise #5:
• Back Relaxation
Set 1: Slightly elevate front of foot (e.g., on Step Board). Bend forward and lightly stretch hamstrings and back, trying to touch your toes for 20-30 seconds. Repeat 3 times.
Copyright © 2014 - 2020 by KAATSU Global
For what? Functional movement, balance, flexibility, mobility, KAATSU At Home
Retired Navy SEAL captain John Doolittle and his wife Katie lead KAATSU At Home core stability workouts on each Friday. The first KAATSU At Home workout was attended by KAATSU users from Tokyo, Japan to Budapest, Hungary. The program is co-hosted by Steven Munatones and is based on the use of the KAATSU Cycle 2.0.
KAATSU Friday Workouts - Focus on Core Strength & Balance
Warm-up:
• Stretch and drink an entire water bottle before the workout begins.
• Put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).
Exercise #1:
• KAATSU Book Walking
Walk slowly with a book on your head for 5 minutes. If the book falls, pick it up, put it back on the top of your head and continue.
Exercise #2:
• KAATSU Balancing
Set 1: Stand and balance on one leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 2: Switch and balance on the other leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 3: Stand and balance on one leg for 60 seconds while holding 2 full water bottles in both hands. Move bottles asymmetrically (up and down, left and right, laterally and diagonally) trying to introduce force imbalance. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 4: Stand and balance on one leg for 60 seconds while holding 2 light kettlebells upright in both hands. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Exercise #3:
• 3 sets of Planks
Set 1: Do Planks for 30 seconds, then rest for 20 seconds.
Set 2: Do Planks for 20 seconds, then rest for 20 seconds.
Set 3: Do Planks for 10 seconds, then rest for 20 seconds.
Exercise #4:
• 3 sets of Side Raises
Set 1: Lie on side and raise one leg for 30 times, then rest for 20 seconds. Repeat 3 times.
Set 2: Lie on other side and raise other leg for 30 times, then rest for 20 seconds. Repeat 3 times.
Exercise #5:
• Back Relaxation
Set 1: Slightly elevate front of foot (e.g., on Step Board). Bend forward and lightly stretch hamstrings and back, trying to touch your toes for 20-30 seconds. Repeat 3 times.
Copyright © 2014 - 2020 by KAATSU Global
KAATSU At Home Workout - Zooming In On Strength
For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
Retired Navy SEAL captain John Doolittle and his colleague Steven Munatones will lead a strength-focused KAATSU At Home workout on Monday, April 6th at 3 pm California time / 6 pm New York time / 11 pm GMT / 7 am Tokyo (Tuesday, April 7th).
The KAATSU the original BFR workout is geared toward highly fit competitive athletes - those who are young, strong and aerobically fit and will be broadcast on Zoom (see below).
KAATSU At Home workouts, focusing on strength, that are geared towards aging Baby Boomers (i.e., those over 50 years old) are held on Mondays at 10 am California times, 1 pm New York time, 6 pm GMT, 2 am Tokyo time and will be broadcast on Zoom (see below).
On Mondays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Strength on Zoom.
On Tuesdays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Speed on Zoom.
On Wednesdays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Stamina on Zoom.
On Thursdays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Flexibility on Zoom.
On Fridays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Core Strength & Balance on Zoom.
KAATSU At Home Monday Workout - Focus on Strength
Warm-up:
• Stretch and drink an entire water bottle before the workout begins
• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands but not two fingers between your arms and the bands (this would be too loose).
Exercise #1:
• 3 sets of Hand Clenches working on the forearms.
Set 1: 30 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 2: 15 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 3: 10 slow Hand Clenches open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Exercise #2:
• 3 sets of Biceps Curls working on the upper arm.
Set 1: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Biceps Curls while contracting the biceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.
Exercise #3:
• 3 sets of Triceps Extensions (or Triceps Dips) working on the upper arm.
Set 1: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.
Note: Alternative is Triceps Dips with hands on a chair or sofa.
Exercise #4:
• 3 sets of push-ups working on the chest.
Set 1: Slow push-ups (3-second count going down and 3-second count going up) for 20 seconds. Rest 20 seconds.
Set 2: Slow push-ups (3-second count going down and 3-second count going up) for 10 seconds. Rest 20 seconds.
Set 3: Slow push-ups (3-second count going down and 3-second count going up) for 5 seconds. Rest 20 seconds.
Exercise #5:
• 3 sets of push-ups working on the chest.
Set 1: Fast push-ups for 15 seconds. Rest 20 seconds.
Set 2: Fast push-ups for 10 seconds. Rest 20 seconds.
Set 3: Fast push-ups for 5 seconds. Rest 20 seconds.
Exercise #6:
• Take off KAATSU Arm Bands and hydrate during 3-minute rest.
• Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).
Exercise #7:
• 3 sets of Heel Raises working on the calves.
Set 1: Do Heel Raises for 20 seconds. Rest 20 seconds.
Set 2: Do Heel Raises for 15 seconds. Rest 20 seconds.
Set 3: Do Heel Raises for 5 seconds. Rest 20 seconds.
Exercise #8:
• 3 sets of Standing Leg Curls. Stand on one leg and bring the other leg up to your butt. Balance by yourself - do not hold onto chair, table or wall.
Set 1: Do Standing Leg Curls for 20 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 2: Do Standing Leg Curls for 15 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 3: Do Standing Leg Curls for 5 seconds on one leg. Then switch legs. Rest 20 seconds.
Exercise #9:
• 5-8 sets of Non-lock Quarter Squats, non-stop for 30 seconds. Then hold a Quarter Squat position for 10 seconds. Rest 20 seconds between each set.
Note 1: 30 seconds of squats + 10 seconds holding a Quarter Squat position + 20 seconds rest for 5-8 rounds.
Note 2: This is the key exercise of this workout where you can build up the maximum amount of lactate and Growth Hormone, VEGF (vascular endothelial growth factor) and nitric oxide.
Note 2: Do not lock your knees or stop during any part of this exercise; keep constant movement.
Note 3: Leg exercise generate higher levels of lactate that leads to higher hormonal and metabolite production.
Exercise #10:
• Remove KAATSU Leg Bands and hydrate. Rest for up to 5 minutes.
Extra Exercise #11:
• Re-apply the KAATSU Leg Bands and do 3 sets of Burpees.
Set 1: Do Burpees for 20 seconds. Rest 20 seconds.
Set 2: Do Burpees for 15 seconds. Rest 20 seconds.
Set 3: Do Burpees for 5 seconds. Rest 20 seconds.
KAATSU At Home - Strength Focus on Competitive Athletes:
Join the Zoom Meeting for competitive athletes at 3 pm California time / 6 pm New York time / 11 pm GMT / 7 am Tokyo (Tuesday, April 7th) at https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09. Meeting ID is 282-796-5029, Password: 102833. Or dial in with your smartphone at +1-253-215-8782 or +1-301-715-8592 with Meeting ID 282-796-5029, Password: 102833.
KAATSU At Home - Strength Focus for Baby Boomers:
Join the Zoom Meeting for Baby Boomers at 10 am California times / 1 pm New York time / 6 pm GMT / 2 am Tokyo time (Tuesday, April 7th) at https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09. Meeting ID is 282-796-5029, Password: 102833. Or dial in with your smartphone at +1-253-215-8782 or +1-301-715-8592 with Meeting ID 282-796-5029, Password: 102833.
Copyright © 2014 - 2020 by KAATSU Global
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
Retired Navy SEAL captain John Doolittle and his colleague Steven Munatones will lead a strength-focused KAATSU At Home workout on Monday, April 6th at 3 pm California time / 6 pm New York time / 11 pm GMT / 7 am Tokyo (Tuesday, April 7th).
The KAATSU the original BFR workout is geared toward highly fit competitive athletes - those who are young, strong and aerobically fit and will be broadcast on Zoom (see below).
KAATSU At Home workouts, focusing on strength, that are geared towards aging Baby Boomers (i.e., those over 50 years old) are held on Mondays at 10 am California times, 1 pm New York time, 6 pm GMT, 2 am Tokyo time and will be broadcast on Zoom (see below).
On Mondays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Strength on Zoom.
On Tuesdays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Speed on Zoom.
On Wednesdays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Stamina on Zoom.
On Thursdays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Flexibility on Zoom.
On Fridays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Core Strength & Balance on Zoom.
KAATSU At Home Monday Workout - Focus on Strength
Warm-up:
• Stretch and drink an entire water bottle before the workout begins
• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands but not two fingers between your arms and the bands (this would be too loose).
Exercise #1:
• 3 sets of Hand Clenches working on the forearms.
Set 1: 30 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 2: 15 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 3: 10 slow Hand Clenches open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Exercise #2:
• 3 sets of Biceps Curls working on the upper arm.
Set 1: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Biceps Curls while contracting the biceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.
Exercise #3:
• 3 sets of Triceps Extensions (or Triceps Dips) working on the upper arm.
Set 1: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.
Note: Alternative is Triceps Dips with hands on a chair or sofa.
Exercise #4:
• 3 sets of push-ups working on the chest.
Set 1: Slow push-ups (3-second count going down and 3-second count going up) for 20 seconds. Rest 20 seconds.
Set 2: Slow push-ups (3-second count going down and 3-second count going up) for 10 seconds. Rest 20 seconds.
Set 3: Slow push-ups (3-second count going down and 3-second count going up) for 5 seconds. Rest 20 seconds.
Exercise #5:
• 3 sets of push-ups working on the chest.
Set 1: Fast push-ups for 15 seconds. Rest 20 seconds.
Set 2: Fast push-ups for 10 seconds. Rest 20 seconds.
Set 3: Fast push-ups for 5 seconds. Rest 20 seconds.
Exercise #6:
• Take off KAATSU Arm Bands and hydrate during 3-minute rest.
• Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).
Exercise #7:
• 3 sets of Heel Raises working on the calves.
Set 1: Do Heel Raises for 20 seconds. Rest 20 seconds.
Set 2: Do Heel Raises for 15 seconds. Rest 20 seconds.
Set 3: Do Heel Raises for 5 seconds. Rest 20 seconds.
Exercise #8:
• 3 sets of Standing Leg Curls. Stand on one leg and bring the other leg up to your butt. Balance by yourself - do not hold onto chair, table or wall.
Set 1: Do Standing Leg Curls for 20 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 2: Do Standing Leg Curls for 15 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 3: Do Standing Leg Curls for 5 seconds on one leg. Then switch legs. Rest 20 seconds.
Exercise #9:
• 5-8 sets of Non-lock Quarter Squats, non-stop for 30 seconds. Then hold a Quarter Squat position for 10 seconds. Rest 20 seconds between each set.
Note 1: 30 seconds of squats + 10 seconds holding a Quarter Squat position + 20 seconds rest for 5-8 rounds.
Note 2: This is the key exercise of this workout where you can build up the maximum amount of lactate and Growth Hormone, VEGF (vascular endothelial growth factor) and nitric oxide.
Note 2: Do not lock your knees or stop during any part of this exercise; keep constant movement.
Note 3: Leg exercise generate higher levels of lactate that leads to higher hormonal and metabolite production.
Exercise #10:
• Remove KAATSU Leg Bands and hydrate. Rest for up to 5 minutes.
Extra Exercise #11:
• Re-apply the KAATSU Leg Bands and do 3 sets of Burpees.
Set 1: Do Burpees for 20 seconds. Rest 20 seconds.
Set 2: Do Burpees for 15 seconds. Rest 20 seconds.
Set 3: Do Burpees for 5 seconds. Rest 20 seconds.
KAATSU At Home - Strength Focus on Competitive Athletes:
Join the Zoom Meeting for competitive athletes at 3 pm California time / 6 pm New York time / 11 pm GMT / 7 am Tokyo (Tuesday, April 7th) at https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09. Meeting ID is 282-796-5029, Password: 102833. Or dial in with your smartphone at +1-253-215-8782 or +1-301-715-8592 with Meeting ID 282-796-5029, Password: 102833.
KAATSU At Home - Strength Focus for Baby Boomers:
Join the Zoom Meeting for Baby Boomers at 10 am California times / 1 pm New York time / 6 pm GMT / 2 am Tokyo time (Tuesday, April 7th) at https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09. Meeting ID is 282-796-5029, Password: 102833. Or dial in with your smartphone at +1-253-215-8782 or +1-301-715-8592 with Meeting ID 282-796-5029, Password: 102833.
Copyright © 2014 - 2020 by KAATSU Global
Friday, April 3, 2020
KAATSU At Home - A Talk With Andre Metzger
For who? Wrestlers, competitive athletes
For what? Functional movement, strength, flexibility, mobility, balance
Andre Metzger was inducted in the Class of 2017 as a Distinguished Member of the National Wrestling Hall of Fame. He is the guest of the April 4th KAATSU At Home series and talked about his use of KAATSU the original BFR on himself, his athletes, and the wide variety of clients he has helped with KAATSU over the last five years.
Metzger, a KAATSU Master Specialist over the past 5 years, is a legendary wrestler from Michigan who won two NCAA titles for the University of Oklahoma and was a freestyle World medalist winning numerous international events over the course of his career.
His National Wrestling Hall of Fame induction reads as follows, "Andre Metzger is one of the greatest technicians in amateur wrestling history, and he wrestled and won more matches than anyone, competing in over 2,000 matches and winning 1,870 for an estimated winning percentage of 93.5%.
He was a state champion at Cedar Springs High School in Michigan and was the first wrestler to win five junior national titles, capturing three freestyle and two Greco-Roman championships.
Before beginning his career at the University of Oklahoma, he wrestled in the 1979 World Championships and won a bronze medal to become the youngest American to medal in the World Championships at 19 years old.
He was a two-time NCAA champion and a four-time All-American for Oklahoma, winning titles in 1981 and 1982 after finishing second in 1980 and fifth in 1979.
Metzger was the United States Senior Greco-Roman champion in 1980 and a five-time U.S. Freestyle Champion, winning titles in 1979, 1982, 1984, 1986 and 1987. Metzger won gold medals at the Pan American Games in 1979 and 1987 while capturing silver medals at the World Cup in 1980, 1986 and 1988 and at the World Games in 1986. He was an alternate to Distinguished Member Nate Carr on the 1988 Olympic Freestyle team and defeated at least six Olympic gold medalists during his career.
He returned to the mat in 2012 at the age of 52 and competed for a spot on the U.S. Greco-Roman team.
Metzger was an assistant coach at Indiana University, University of North Carolina and Villanova University from 1983-88 and currently is the head coach at the University of North Texas as well as a member of the coaching staff for the Bombers of Frisco Wrestling Club."
Metzger describes below how KAATSU helps his collegiate wrestlers at the University of North Texas and the Bombers of Frisco Wrestling Club make weight before their bouts.
Copyright © 2014 - 2020 by KAATSU Global
For what? Functional movement, strength, flexibility, mobility, balance
Andre Metzger was inducted in the Class of 2017 as a Distinguished Member of the National Wrestling Hall of Fame. He is the guest of the April 4th KAATSU At Home series and talked about his use of KAATSU the original BFR on himself, his athletes, and the wide variety of clients he has helped with KAATSU over the last five years.
Metzger, a KAATSU Master Specialist over the past 5 years, is a legendary wrestler from Michigan who won two NCAA titles for the University of Oklahoma and was a freestyle World medalist winning numerous international events over the course of his career.
His National Wrestling Hall of Fame induction reads as follows, "Andre Metzger is one of the greatest technicians in amateur wrestling history, and he wrestled and won more matches than anyone, competing in over 2,000 matches and winning 1,870 for an estimated winning percentage of 93.5%.
He was a state champion at Cedar Springs High School in Michigan and was the first wrestler to win five junior national titles, capturing three freestyle and two Greco-Roman championships.
Before beginning his career at the University of Oklahoma, he wrestled in the 1979 World Championships and won a bronze medal to become the youngest American to medal in the World Championships at 19 years old.
He was a two-time NCAA champion and a four-time All-American for Oklahoma, winning titles in 1981 and 1982 after finishing second in 1980 and fifth in 1979.
Metzger was the United States Senior Greco-Roman champion in 1980 and a five-time U.S. Freestyle Champion, winning titles in 1979, 1982, 1984, 1986 and 1987. Metzger won gold medals at the Pan American Games in 1979 and 1987 while capturing silver medals at the World Cup in 1980, 1986 and 1988 and at the World Games in 1986. He was an alternate to Distinguished Member Nate Carr on the 1988 Olympic Freestyle team and defeated at least six Olympic gold medalists during his career.
He returned to the mat in 2012 at the age of 52 and competed for a spot on the U.S. Greco-Roman team.
Metzger was an assistant coach at Indiana University, University of North Carolina and Villanova University from 1983-88 and currently is the head coach at the University of North Texas as well as a member of the coaching staff for the Bombers of Frisco Wrestling Club."
Metzger describes below how KAATSU helps his collegiate wrestlers at the University of North Texas and the Bombers of Frisco Wrestling Club make weight before their bouts.
Copyright © 2014 - 2020 by KAATSU Global
Thursday, April 2, 2020
KAATSU At Home - Zooming In On Core Strength & Balance
For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, balance, KAATSU At Home
Retired Navy SEAL captain John Doolittle and Steven Munatones will lead a KAATSU At Home workout on Friday, April 3rd at 10:00 am California time / 1:00 pm New York time / 6:00 pm GMT that will focus on core strength and balance.
The Original BFR workout will include the following exercises:
Warm-up
* Stretch and drink an entire water bottle before the workout begins.
* Put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).
Exercise #1 - KAATSU Book Walking
Walk slowly with a book on your head for 5 minutes. If the book falls, pick it up, put it back on the top of your head and continue.
Exercise #2 - KAATSU Balancing
Set 1: Stand and balance on one leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 2: Switch and balance on the other leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 3: Stand and balance on one leg for 60 seconds while holding 2 full water bottles in both hands. Move bottles asymmetrically (up and down, left and right, laterally and diagonally) trying to introduce force imbalance. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 4: Stand and balance on one leg for 60 seconds while holding 2 light kettlebells upright in both hands. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Exercise #3 - 3 sets of Planks
Set 1: Do Planks for 30 seconds, then rest for 20 seconds.
Set 2: Do Planks for 20 seconds, then rest for 20 seconds.
Set 3: Do Planks for 10 seconds, then rest for 20 seconds.
Exercise #4
3 sets of Side Raises.
Set 1: Lie on side and raise one leg for 30 times, then rest for 20 seconds. Repeat 3 times.
Set 2: Lie on other side and raise other leg for 30 times, then rest for 20 seconds. Repeat 3 times.
Exercise #5
Back Relaxation.
Set 1: Slightly elevate
The scheduled Zoom meeting can be accessed free at https://us04web.zoom.us/j/2827965029. The Meeting ID is 282 796 5029 or you can dial in by your location:
+1 253 215 8782 US
+1 301 715 8592 US
+1 312 626 6799 US (Chicago)
Copyright © 2014 - 2020 by KAATSU Global
For what? Functional movement, strength, flexibility, mobility, balance, KAATSU At Home
Retired Navy SEAL captain John Doolittle and Steven Munatones will lead a KAATSU At Home workout on Friday, April 3rd at 10:00 am California time / 1:00 pm New York time / 6:00 pm GMT that will focus on core strength and balance.
The Original BFR workout will include the following exercises:
Warm-up
* Stretch and drink an entire water bottle before the workout begins.
* Put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).
Exercise #1 - KAATSU Book Walking
Walk slowly with a book on your head for 5 minutes. If the book falls, pick it up, put it back on the top of your head and continue.
Exercise #2 - KAATSU Balancing
Set 1: Stand and balance on one leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 2: Switch and balance on the other leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 3: Stand and balance on one leg for 60 seconds while holding 2 full water bottles in both hands. Move bottles asymmetrically (up and down, left and right, laterally and diagonally) trying to introduce force imbalance. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 4: Stand and balance on one leg for 60 seconds while holding 2 light kettlebells upright in both hands. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Exercise #3 - 3 sets of Planks
Set 1: Do Planks for 30 seconds, then rest for 20 seconds.
Set 2: Do Planks for 20 seconds, then rest for 20 seconds.
Set 3: Do Planks for 10 seconds, then rest for 20 seconds.
Exercise #4
3 sets of Side Raises.
Set 1: Lie on side and raise one leg for 30 times, then rest for 20 seconds. Repeat 3 times.
Set 2: Lie on other side and raise other leg for 30 times, then rest for 20 seconds. Repeat 3 times.
Exercise #5
Back Relaxation.
Set 1: Slightly elevate
The scheduled Zoom meeting can be accessed free at https://us04web.zoom.us/j/2827965029. The Meeting ID is 282 796 5029 or you can dial in by your location:
+1 253 215 8782 US
+1 301 715 8592 US
+1 312 626 6799 US (Chicago)
Copyright © 2014 - 2020 by KAATSU Global
Dr. Cory On KAATSU, The Future of Exercise
For who? Work-at-home employees, retirees, competitive athletes
For what? Functional movement, strength, flexibility, mobility, balance, KAATSU At Home
Cory Keirn DPT discusses KAATSU the original BFR and its impact on the future of exercise with the KAATSU Cycle 2.0.
Copyright © 2014 - 2020 by KAATSU Global
For what? Functional movement, strength, flexibility, mobility, balance, KAATSU At Home
Cory Keirn DPT discusses KAATSU the original BFR and its impact on the future of exercise with the KAATSU Cycle 2.0.
Copyright © 2014 - 2020 by KAATSU Global
Dr. Cory On How KAATSU Works
For who? Work-at-home employees, retirees, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
Cory Keirn DPT introduces KAATSU the original BFR and explains how it works with the KAATSU Cycle 2.0. As he says, "The explanation will start to get a bit nerdy."
Copyright © 2014 - 2020 by KAATSU Global
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home
Cory Keirn DPT introduces KAATSU the original BFR and explains how it works with the KAATSU Cycle 2.0. As he says, "The explanation will start to get a bit nerdy."
Copyright © 2014 - 2020 by KAATSU Global
Dr. Cory On Shallow Water KAATSU Aqua
For who? Injured student-athletes, competitive athletes, work-at-home parents
For what? Rehabilitation, functional movement, strength, flexibility, mobility, KAATSU At Home
Cory Keirn DPT demonstrates a number of shallow water KAATSU Aqua exercises and aqua therapy movements following the principles and protocols of KAATSU the original BFR.
Copyright © 2014 - 2020 by KAATSU Global
For what? Rehabilitation, functional movement, strength, flexibility, mobility, KAATSU At Home
Cory Keirn DPT demonstrates a number of shallow water KAATSU Aqua exercises and aqua therapy movements following the principles and protocols of KAATSU the original BFR.
Copyright © 2014 - 2020 by KAATSU Global
Tuesday, March 31, 2020
Dr. Cory On Jumping Rope With KAATSU - Legs
For who? Student-athletes, competitive athletes
For what? Stamina, strength, flexibility, mobility, balance, KAATSU At Home
Cory Keirn DPT explains and showcases how the KAATSU Cycle 2.0 and the KAATSU Air Bands can be used for aerobic purposes.
"...simple and easy...use your speed triangle...no jump rope, no problem."
"...my calves are catching their breath...just do some light hopping..."
"...keep moving and pumping those calves...let's do some single-leg stuff..."
"This is a great way to get a great workout in little time."
Copyright © 2014 - 2020 by KAATSU Global
For what? Stamina, strength, flexibility, mobility, balance, KAATSU At Home
Cory Keirn DPT explains and showcases how the KAATSU Cycle 2.0 and the KAATSU Air Bands can be used for aerobic purposes.
"...simple and easy...use your speed triangle...no jump rope, no problem."
"...my calves are catching their breath...just do some light hopping..."
"...keep moving and pumping those calves...let's do some single-leg stuff..."
"This is a great way to get a great workout in little time."
Copyright © 2014 - 2020 by KAATSU Global
Dr. Cory On Jumping Rope With KAATSU - Arms
For who? Competitive athletes, work-at-home parents
For what? Rehabilitation, functional movement, strength, flexibility, mobility, KAATSU At Home
Cory Keirn DPT explains and showcases how the KAATSU Cycle 2.0 and the KAATSU Air Bands can be used for aerobic purposes.
"I don't have a jumping rope, but I got my KAATSU..."
"All that I am really doing is just pumping my calves..."
"...shift, shift...swivel, swivel, tap, tap...getting a little lateral movement in there...I got my arms pumping...stick with me..."
Copyright © 2014 - 2020 by KAATSU Global
For what? Rehabilitation, functional movement, strength, flexibility, mobility, KAATSU At Home
Cory Keirn DPT explains and showcases how the KAATSU Cycle 2.0 and the KAATSU Air Bands can be used for aerobic purposes.
"I don't have a jumping rope, but I got my KAATSU..."
"All that I am really doing is just pumping my calves..."
"...shift, shift...swivel, swivel, tap, tap...getting a little lateral movement in there...I got my arms pumping...stick with me..."
Copyright © 2014 - 2020 by KAATSU Global
KAATSU At Home - Zoom Meeting On April 1st
For who? Retirees, competitive athletes, work-at-home parents
For what? Rehabilitation, functional movement, strength, flexibility, mobility, KAATSU At Home
Retired Navy SEAL Captain John Doolittle and Steven Munatones will co-host the inaugural KAATSU At Home - Zoom Meeting on Wednesday, April 1st at 10 am California time, 1:00 pm New York time, 6:00 pm GMT, and 2:00 am (Thursday) Tokyo time. It is a one-hour online meeting on the Zoom platform.
Doolittle and Munatones will briefly introduce the following topics during the first 30 minutes:
1. New products: KAATSU Master 2.0 and KAATSU Cycle 2.0
2. How and when to use the KAATSU Master 2.0 and KAATSU Cycle 2.0
3. Uses for KAATSU by aging Baby Boomers during the coronavirus pandemic and lockdowns, quarantines and shelter-in-place ordinances
4. Uses for KAATSU by competitive athletes during these trying times
5. Uses for KAATSU by working adults while at home
Doolittle and Munatones will answer questions and address any issues over the last 30 minutes. Participants can ask questions live to the co-hosts on the Zoom remote conferencing platform. If you do not have an opportunity to listen in live, the program will be recorded and archived for your listening pleasure.
Participants can also ask question live to the guests on the Zoom remote conferencing platform.
To login and listen to the KAATSU At Home - Zoom Meeting, join here (https://us04web.zoom.us/j/2827965029). Meeting ID: 282-796-5029 or dial +1-646-558-8656 (New York). To find your local number, visit https://us04web.zoom.us/u/fbYxwZ8Lmh.
Copyright © 2014 - 2020 by KAATSU Global
For what? Rehabilitation, functional movement, strength, flexibility, mobility, KAATSU At Home
Retired Navy SEAL Captain John Doolittle and Steven Munatones will co-host the inaugural KAATSU At Home - Zoom Meeting on Wednesday, April 1st at 10 am California time, 1:00 pm New York time, 6:00 pm GMT, and 2:00 am (Thursday) Tokyo time. It is a one-hour online meeting on the Zoom platform.
Doolittle and Munatones will briefly introduce the following topics during the first 30 minutes:
1. New products: KAATSU Master 2.0 and KAATSU Cycle 2.0
2. How and when to use the KAATSU Master 2.0 and KAATSU Cycle 2.0
3. Uses for KAATSU by aging Baby Boomers during the coronavirus pandemic and lockdowns, quarantines and shelter-in-place ordinances
4. Uses for KAATSU by competitive athletes during these trying times
5. Uses for KAATSU by working adults while at home
Doolittle and Munatones will answer questions and address any issues over the last 30 minutes. Participants can ask questions live to the co-hosts on the Zoom remote conferencing platform. If you do not have an opportunity to listen in live, the program will be recorded and archived for your listening pleasure.
Participants can also ask question live to the guests on the Zoom remote conferencing platform.
To login and listen to the KAATSU At Home - Zoom Meeting, join here (https://us04web.zoom.us/j/2827965029). Meeting ID: 282-796-5029 or dial +1-646-558-8656 (New York). To find your local number, visit https://us04web.zoom.us/u/fbYxwZ8Lmh.
Copyright © 2014 - 2020 by KAATSU Global
Monday, March 30, 2020
Dr. Cory on KAATSU Aqua Arms in Deep Water
For who? Injured student-athletes, swimmers, triathletes, work-at-home parents
For what? Rehabilitation, recovery, strength, mobility, KAATSU Aqua
Cory Keirn DPT demonstrates different KAATSU Aqua arms exercises in a home pool.
Copyright © 2014 - 2020 by KAATSU Global
For what? Rehabilitation, recovery, strength, mobility, KAATSU Aqua
Cory Keirn DPT demonstrates different KAATSU Aqua arms exercises in a home pool.
Copyright © 2014 - 2020 by KAATSU Global
Dr. Cory On KAATSU Aqua Arms
For who? Injured athletes, competitive athletes, swimmers
For what? Rehabilitation, recovery, strength, flexibility, mobility, KAATSU Aqua
Cory Keirn DPT demonstrates various kinds of upper body and core exercises with KAATSU Air Bands inflated by the KAATSU Cycle 2.0.
Copyright © 2014 - 2020 by KAATSU Global
For what? Rehabilitation, recovery, strength, flexibility, mobility, KAATSU Aqua
Cory Keirn DPT demonstrates various kinds of upper body and core exercises with KAATSU Air Bands inflated by the KAATSU Cycle 2.0.
Copyright © 2014 - 2020 by KAATSU Global
Dr. Cory on KAATSU Aqua Legs in Deep Water
For who? Student-athletes, swimmers, triathletes, work-at-home parents
For what? Rehabilitation, recovery, strength, mobility, KAATSU Aqua
Cory Keirn DPT demonstrates using the KAATSU Cycle 2.0 and the KAATSU Aqua Bands for an at-home workout.
Copyright © 2014 - 2020 by KAATSU Global
For what? Rehabilitation, recovery, strength, mobility, KAATSU Aqua
Cory Keirn DPT demonstrates using the KAATSU Cycle 2.0 and the KAATSU Aqua Bands for an at-home workout.
Copyright © 2014 - 2020 by KAATSU Global
Dr. Cory on KAATSU Aqua with a Noodle
For who? Injured athletes, swimmers, triathletes
For what? Rehabilitation, recovery, strength, mobility, KAATSU Aqua
Cory Keirn DPT demonstrates how to use inflated KAATSU Air Bands with a Noodle in a swimming pool as a form of innovative aqua therapy.
Copyright © 2014 - 2020 by KAATSU Global
For what? Rehabilitation, recovery, strength, mobility, KAATSU Aqua
Cory Keirn DPT demonstrates how to use inflated KAATSU Air Bands with a Noodle in a swimming pool as a form of innovative aqua therapy.
Copyright © 2014 - 2020 by KAATSU Global
Dr. Cory Doing KAATSU Aqua
For who? Injured competitive athletes, retirees, work-at-home parents
For what? Rehabilitation, recovery, strength, mobility, KAATSU Aqua
Cory Keirn DPT demonstrates using the KAATSU Cycle 2.0 and the KAATSU Aqua Bands for an at-home workout based on the principles and protocols of KAATSU the original BFR.
Copyright © 2014 - 2020 by KAATSU Global
For what? Rehabilitation, recovery, strength, mobility, KAATSU Aqua
Cory Keirn DPT demonstrates using the KAATSU Cycle 2.0 and the KAATSU Aqua Bands for an at-home workout based on the principles and protocols of KAATSU the original BFR.
Copyright © 2014 - 2020 by KAATSU Global
Saturday, March 28, 2020
Dr. Cory Using The KAATSU Cycle 2.0 For Lower Body Warm-up
For who? Work-at-home employees, student-athletes, competitive athletes, retirees
For what? Functional mobility, recovery, strength, mobility, KAATSU At Home
Cory Keirn DPT explains how the KAATSU Cycle 2.0 can be used for a lower body warm-up based on the principles and protocols of KAATSU the original BFR.
Copyright © 2014 - 2020 by KAATSU Global
For what? Functional mobility, recovery, strength, mobility, KAATSU At Home
Cory Keirn DPT explains how the KAATSU Cycle 2.0 can be used for a lower body warm-up based on the principles and protocols of KAATSU the original BFR.
Copyright © 2014 - 2020 by KAATSU Global
The History, Mechanism and Relevance of KAATSU
For who? Stay-at-home parents, student-athletes, competitive athletes
For what? Functional mobility, recovery, strength, mobility, KAATSU At Home
The All Nippon Airways (ANA) documentary on Dr. Yoshiaki Sato and the NHK Medical Frontiers documentary on muscle atrophy, both remain especially relevant in these trying times of self-isolation, quarantines, lockdowns and shelter-in-place ordinances.
KAATSU the original BFR and the mechanisms why it is so effective and efficient have a long history.
The Moment of Discovery
In the fall of 1966, Yoshiaki Sato was 18 years old. He was attending a Buddhist memorial service and listening to the monk chanting sutras when, not unexpectedly, his legs went numb while sitting on the floor in the traditional Japanese position (“seiza” or 正座). With a straight back while kneeling on the tatami mat floor, he started to massage his calves in order to relieve the pain as his legs were bent underneath him.
While the discomfort continued during the long ceremony, he had a revelation.
Sato realized that his blood circulation was blocked in his calves as the weight of his body was directly upon his ankles. He reasoned that his legs must have gone to sleep as a result of the reduced blood flow to the periphery of his legs. Because his calves had the “pumped up” feeling after he experienced while bodybuilding, this was the initial KAATSU moment of inspiration where the original idea of blood flow moderation training began.
The swelling and hardness in his calves led to Sato asking himself the key question that began KAATSU.
I wonder if purposefully constricting blood flow could artificially replicate the physiological conditions of hard training. If this were true, could benefits be realized by only lifting no loads or only light loads instead of heavy weights?”
The answer would be answered in the positive.
Years of Quiet Experimentation
Over the next seven years between 1966 and 1973 in the quiet of his own house, the young man from Tokyo diligently experimented on himself by applying different bicycle tubes, ropes and bands at different pressures on different parts of his body. He methodically kept track of what type of bands and pressures worked and what experiments did not.
As a monk in his local Buddhist temple, he began to see results that could not be explained given the physiological knowledge of the day. But the resulting effects of KAATSU were clear, although the medical explanations did not come for another decade.
After detailed and documented trial and error, Sato gradually developed effective protocols to safely restrict blood flow and enable muscle growth. His self-research on his own body led him to determine what length and width of bands are ideal and the optimal degree and locations to apply KAATSU pressure in various activities.
Moment of Proof
By 1973 on his own body, Sato gradually developed the details and fine-tuned the protocols of KAATSU as it continues to be practiced. At the age of 25 he went on a ski trip when he badly fractured his ankle and torn the ligaments around his knee. The injuries were diagnosed and his own father, a local doctor, told Sato that it would take six months to heal.
With a plaster cast on his leg, Sato rehabilitated himself with his KAATSU bands applied to his upper leg. Because he could not withstand the discomfort of keeping the bands on for the usual duration, he released the bands and repeatedly tightened the bands while doing isometric exercises for 30 seconds on and a few seconds off three times per day.
The results of his regimen – now known as the KAATSU Cycle – surprised him to a certain extent, but really shocked his doctors because not only did his muscles not atrophy, but he fully recovered within six weeks.
Years of Confirmation
Word spread locally of Sato’s unheard of recovery. Demand for his new approach built rapidly around Tokyo, so Sato opened the Sato Sports Plaza in Fuchu where the KAATSU Japan headquarters still exists.
Sato conducted KAATSU on local people of all ages and abilities over the next decade. Injured patients, healthy athletes, older people and younger adults flocked to his office. While applying KAATSU to thousands of clients, Sato learned what worked best for people with various kinds of afflictions and injuries and from all walks of life between 1973 and 1982.
Mind – Body – Spirit Connection
Sato observed that KAATSU enabled the human body to improve and heal itself most effectively and most efficiently than any other therapy or modality.
He also encouraged people to focus mentally on their injured body part while doing KAATSU and observed how the intake of food and water before and after KAATSU also led to positive results. The mind-body-spirit connection was clearly evident.
Patenting KAATSU
In 1994, Sato applied for his first patents in Japan (Patent No. 2670421), U.S.A. (Patent No. 6149618), and Europe (UK, Germany, France, Italy with 94206403.0) as he produced and commercialized the first KAATSU Training bands. He worked on injured professional golfers and Japanese Olympians as his reputation grew.
Introduction of the KAATSU Instructor Certification Program
In 1997, Sato introduced the KAATSU Instructor educational program in Japan where his defined protocols were shared with coaches, trainers, physical therapists and physicians throughout Japan. Over 3,000 KAATSU Instructors were certified and hundreds of more experienced KAATSU Special Instructors were licensed. These instructors conducted tens of thousands of KAATSU sessions annually and safely without complications.
Media attention and public acceptance grew in Japan after KAATSU was named one of the collaborative projects of the University of Tokyo Hospital’s 22nd Century Medical and Research Center in 2000.
Sato also began to offer an ischemic circulatory physiology course at the University of Tokyo Hospital and conducted joint development work with the Japan Manned Space Systems Corporation.
KAATSU Research
Beginning in the mid-1990’s, Sato began joint research with Professor Naokata Ishii of the Department of Life Sciences, Graduate School of Arts and Sciences, at the University of Tokyo. Other researchers in Japan, including cardiologists Dr. Nakajima and Dr. Morita at the University of Tokyo Hospital, started to explore the benefits of KAATSU and various research results were submitted to peer-review publications.
KAATSU Internationalization
In 2014, KAATSU Global was established in Huntington Beach, California and the Center for KAATSU Research at the Harvard Medical School was started in Boston, Massachusetts. Dr. Sato and his partners Steven Munatones and Richard Herstone. Thereafter, Olympic coach Chris Morgan, David Tawil, retired Navy SEAL Captain John Doolittle, Ralph Polendo, Dr. Lyle Nalli, Robert Heiduk in Germany, Péter Lakatos in Hungary and many others joined the team and began global expansion throughout North America, South America, Oceania, Europe, the Middle East, and Asia.
Eventually, KAATSU Global developed the next-generation products that were also sold to and distributed by Dr. Sato in Japan including the latest KAATSU Master 2.0, KAATSU Cycle 2.0, KAATSU C3, KAATSU M3, and KAATSU B1.
KAATSU Future
Future applications and the third generation of KAATSU products are currently being explored in the military, medical, sports performance and corporate wellness markets in the United States with plans for further expansion in Asia, South America, Europe, and Oceania.
While KAATSU has expanded to 47 countries as of 2020, there are also an increasing number of knock-offs and imitators that use KAATSU copyrighted materials and attempt to design products around KAATSU patents as the global market continues to grow.
Summary Timelines
1966: Dr. Sato developed the concept of KAATSU when he was sitting on his heels during a Buddhist ceremony.
1966-1972: Dr. Sato experiments on himself and develops the basic KAATSU methodology through years of trial and error.
1973: Dr. Sato breaks his ankle during skiing and uses KAATSU Cycle to rehabilitate himself quickly.
1973-1982: Dr. Sato begins to offer KAATSU to others.
1983-1994: Dr. Sato continues to improve know-how to apply KAATSU through increasingly wider application to people and basic research.
November 1993: Dr. Sato applies for first patent of KAATSU in Japan (Patent No. 2670421).
June 1994: Dr. Sato applies for first patent of KAATSU in the United States (Patent No. 6149618).
August 1994: Dr. Sato applies for first patent of KAATSU in the United Kingdom, Germany, France and Italy (94306403.0).
1995: KAATSU receives recognition after being used on the Japanese bodybuilding champion Toshio Konuma.
1996-1999: Dr. Sato begins joint research with Professor Naokata Ishii, Department of Life Sciences, The University of Tokyo.
1997: Various research results are released at academic conferences in Japan.
2000: Research results are published in various academic journals.
2001: Research results are announced by the Japanese Society of Clinical Sports Medicine.
September 2001: KAATSU and KAATSU Aqua are tested at Golden West College in California, first time outside of Japan.
2004: Japan KAATSU Training Society is established.
June 2004: The study of KAATSU is initiated in the University of Tokyo Hospital's 22nd Century Medical and Research Center.
June 2004: Research results are published by the Japanese Association of Rehabilitation Medicine.
October 2004: KAATSU Training and ischemic circulatory physiology course is established at the University of Tokyo Hospital.
April 2005: Joint development agreement is signed with the Japan Manned Space Systems Corporation.
August 2005: Advanced medical research & development cluster is launched at the University of Tokyo Hospital.
October 2005: KAATSU Master Mini is developed and launched in Japan.
April 2006: The University of Tokyo offers a course in Sport and Exercise Biometrics at its Graduate School of Frontier Science.
August 2006: Joint research begins with JAXA and the University of Tokyo into KAATSU implementation into space.
December 2006: KAATSU Training Research Institute Co., Ltd. is launched.
July 2007: Research on KAATSU begins at Rutgers University, University of Oklahoma, West Point, University of Texas and Indiana University Purdue University.
May 2008: KAATSU Master is launched.
August 2008: American College of Sports Medicine signs co-research project with Dr. Sato.
April 2009: Dr. Sato is appointed as Knight Commander of the Order of St. John of Jerusalem.
September 2009: Joint development agreement is signed with Jilin University and the State General Administration of Sports in China.
April 2010: Genetic research starts at the Research Institute of Sports Science of the State General Administration of Sports in China. December 2013: Dr. Sato starts to work with United States Ski & Snowboard Association in Park City, Utah.
February 2014: KAATSU Global, Inc. is established in California by Steven Munatones, Richard Herstone and Dr. Sato.
February 2014: KAATSU is used by American Olympic Nordic combined skiers at the 2014 Winter Olympic Games in Sochi, Russia.
September 2014: New KAATSU Master and KAATSU Nano are launched in the United States.
2016: Drs. Sato, Ishii, Nakajima and Abe publishes the book, KAATSU Training: Theoretical and Practical Perspectives, in English.
2016: KAATSU is widely used by Olympic athletes at the 2016 Summer Olympic Games in Rio de Janeiro, Brazil.
2017: KAATSU is used by personnel in the Department of Defense and Special Operations Command in the United States military.
2018: KAATSU is used by athletes in the NFL (National Football League), NBA (National Basketball Association), MLB (Major League Baseball), NHL (National Hockey League), MLS (Major League Soccer) and NCAA Division I, II and III institutions in the United States.
2018: KAATSU is used by personnel in the Israeli Defense Forces.
2018: KAATSU is used by paraplegics and quadriplegics for the first time outside of Japan.
2019: KAATSU is distributed in 47 countries and 50 American states including at the Department of Veterans Affairs (VA).
June 2019: Robert Heiduk publishes the book, KAATSU – The Pressure Training From Japan – New perspectives in sport, therapy and health promotion, in English and German.
June 2019: Dr. Nakajima and Dr. Sato publishes the book, University of Tokyo Hospital 22nd Century Medical and Research Center KAATSU Training & Ischemic Circulatory Physiology Course Summary from 2004 - 2014, in English.
July 2019: Next-generation KAATSU Master 2.0 is launched in the United States, Europe, and Middle East.
October 2020: Next-generation KAATSU Cycle 2.0 is launched in the United States, Europe, and Middle East.
Copyright © 2014 - 2020 by KAATSU Global
For what? Functional mobility, recovery, strength, mobility, KAATSU At Home
The All Nippon Airways (ANA) documentary on Dr. Yoshiaki Sato and the NHK Medical Frontiers documentary on muscle atrophy, both remain especially relevant in these trying times of self-isolation, quarantines, lockdowns and shelter-in-place ordinances.
KAATSU the original BFR and the mechanisms why it is so effective and efficient have a long history.
The Moment of Discovery
In the fall of 1966, Yoshiaki Sato was 18 years old. He was attending a Buddhist memorial service and listening to the monk chanting sutras when, not unexpectedly, his legs went numb while sitting on the floor in the traditional Japanese position (“seiza” or 正座). With a straight back while kneeling on the tatami mat floor, he started to massage his calves in order to relieve the pain as his legs were bent underneath him.
While the discomfort continued during the long ceremony, he had a revelation.
Sato realized that his blood circulation was blocked in his calves as the weight of his body was directly upon his ankles. He reasoned that his legs must have gone to sleep as a result of the reduced blood flow to the periphery of his legs. Because his calves had the “pumped up” feeling after he experienced while bodybuilding, this was the initial KAATSU moment of inspiration where the original idea of blood flow moderation training began.
The swelling and hardness in his calves led to Sato asking himself the key question that began KAATSU.
I wonder if purposefully constricting blood flow could artificially replicate the physiological conditions of hard training. If this were true, could benefits be realized by only lifting no loads or only light loads instead of heavy weights?”
The answer would be answered in the positive.
Years of Quiet Experimentation
Over the next seven years between 1966 and 1973 in the quiet of his own house, the young man from Tokyo diligently experimented on himself by applying different bicycle tubes, ropes and bands at different pressures on different parts of his body. He methodically kept track of what type of bands and pressures worked and what experiments did not.
As a monk in his local Buddhist temple, he began to see results that could not be explained given the physiological knowledge of the day. But the resulting effects of KAATSU were clear, although the medical explanations did not come for another decade.
After detailed and documented trial and error, Sato gradually developed effective protocols to safely restrict blood flow and enable muscle growth. His self-research on his own body led him to determine what length and width of bands are ideal and the optimal degree and locations to apply KAATSU pressure in various activities.
Moment of ProofBy 1973 on his own body, Sato gradually developed the details and fine-tuned the protocols of KAATSU as it continues to be practiced. At the age of 25 he went on a ski trip when he badly fractured his ankle and torn the ligaments around his knee. The injuries were diagnosed and his own father, a local doctor, told Sato that it would take six months to heal.
With a plaster cast on his leg, Sato rehabilitated himself with his KAATSU bands applied to his upper leg. Because he could not withstand the discomfort of keeping the bands on for the usual duration, he released the bands and repeatedly tightened the bands while doing isometric exercises for 30 seconds on and a few seconds off three times per day.
The results of his regimen – now known as the KAATSU Cycle – surprised him to a certain extent, but really shocked his doctors because not only did his muscles not atrophy, but he fully recovered within six weeks.
Years of Confirmation
Word spread locally of Sato’s unheard of recovery. Demand for his new approach built rapidly around Tokyo, so Sato opened the Sato Sports Plaza in Fuchu where the KAATSU Japan headquarters still exists.
Sato conducted KAATSU on local people of all ages and abilities over the next decade. Injured patients, healthy athletes, older people and younger adults flocked to his office. While applying KAATSU to thousands of clients, Sato learned what worked best for people with various kinds of afflictions and injuries and from all walks of life between 1973 and 1982.
Mind – Body – Spirit Connection
Sato observed that KAATSU enabled the human body to improve and heal itself most effectively and most efficiently than any other therapy or modality.
He also encouraged people to focus mentally on their injured body part while doing KAATSU and observed how the intake of food and water before and after KAATSU also led to positive results. The mind-body-spirit connection was clearly evident.
Patenting KAATSU
In 1994, Sato applied for his first patents in Japan (Patent No. 2670421), U.S.A. (Patent No. 6149618), and Europe (UK, Germany, France, Italy with 94206403.0) as he produced and commercialized the first KAATSU Training bands. He worked on injured professional golfers and Japanese Olympians as his reputation grew.
Introduction of the KAATSU Instructor Certification Program
In 1997, Sato introduced the KAATSU Instructor educational program in Japan where his defined protocols were shared with coaches, trainers, physical therapists and physicians throughout Japan. Over 3,000 KAATSU Instructors were certified and hundreds of more experienced KAATSU Special Instructors were licensed. These instructors conducted tens of thousands of KAATSU sessions annually and safely without complications.
Media attention and public acceptance grew in Japan after KAATSU was named one of the collaborative projects of the University of Tokyo Hospital’s 22nd Century Medical and Research Center in 2000.
Sato also began to offer an ischemic circulatory physiology course at the University of Tokyo Hospital and conducted joint development work with the Japan Manned Space Systems Corporation.
KAATSU ResearchBeginning in the mid-1990’s, Sato began joint research with Professor Naokata Ishii of the Department of Life Sciences, Graduate School of Arts and Sciences, at the University of Tokyo. Other researchers in Japan, including cardiologists Dr. Nakajima and Dr. Morita at the University of Tokyo Hospital, started to explore the benefits of KAATSU and various research results were submitted to peer-review publications.
KAATSU Internationalization
In 2014, KAATSU Global was established in Huntington Beach, California and the Center for KAATSU Research at the Harvard Medical School was started in Boston, Massachusetts. Dr. Sato and his partners Steven Munatones and Richard Herstone. Thereafter, Olympic coach Chris Morgan, David Tawil, retired Navy SEAL Captain John Doolittle, Ralph Polendo, Dr. Lyle Nalli, Robert Heiduk in Germany, Péter Lakatos in Hungary and many others joined the team and began global expansion throughout North America, South America, Oceania, Europe, the Middle East, and Asia.
Eventually, KAATSU Global developed the next-generation products that were also sold to and distributed by Dr. Sato in Japan including the latest KAATSU Master 2.0, KAATSU Cycle 2.0, KAATSU C3, KAATSU M3, and KAATSU B1.
KAATSU Future
Future applications and the third generation of KAATSU products are currently being explored in the military, medical, sports performance and corporate wellness markets in the United States with plans for further expansion in Asia, South America, Europe, and Oceania.
While KAATSU has expanded to 47 countries as of 2020, there are also an increasing number of knock-offs and imitators that use KAATSU copyrighted materials and attempt to design products around KAATSU patents as the global market continues to grow.
Summary Timelines
1966: Dr. Sato developed the concept of KAATSU when he was sitting on his heels during a Buddhist ceremony.
1966-1972: Dr. Sato experiments on himself and develops the basic KAATSU methodology through years of trial and error.
1973: Dr. Sato breaks his ankle during skiing and uses KAATSU Cycle to rehabilitate himself quickly.
1973-1982: Dr. Sato begins to offer KAATSU to others.
1983-1994: Dr. Sato continues to improve know-how to apply KAATSU through increasingly wider application to people and basic research.
November 1993: Dr. Sato applies for first patent of KAATSU in Japan (Patent No. 2670421).
June 1994: Dr. Sato applies for first patent of KAATSU in the United States (Patent No. 6149618).
August 1994: Dr. Sato applies for first patent of KAATSU in the United Kingdom, Germany, France and Italy (94306403.0).
1995: KAATSU receives recognition after being used on the Japanese bodybuilding champion Toshio Konuma.
1996-1999: Dr. Sato begins joint research with Professor Naokata Ishii, Department of Life Sciences, The University of Tokyo.
1997: Various research results are released at academic conferences in Japan.
2000: Research results are published in various academic journals.
2001: Research results are announced by the Japanese Society of Clinical Sports Medicine.
September 2001: KAATSU and KAATSU Aqua are tested at Golden West College in California, first time outside of Japan.
2004: Japan KAATSU Training Society is established.
June 2004: The study of KAATSU is initiated in the University of Tokyo Hospital's 22nd Century Medical and Research Center.
June 2004: Research results are published by the Japanese Association of Rehabilitation Medicine.
October 2004: KAATSU Training and ischemic circulatory physiology course is established at the University of Tokyo Hospital.
April 2005: Joint development agreement is signed with the Japan Manned Space Systems Corporation.
August 2005: Advanced medical research & development cluster is launched at the University of Tokyo Hospital.
October 2005: KAATSU Master Mini is developed and launched in Japan.
April 2006: The University of Tokyo offers a course in Sport and Exercise Biometrics at its Graduate School of Frontier Science.
August 2006: Joint research begins with JAXA and the University of Tokyo into KAATSU implementation into space.
December 2006: KAATSU Training Research Institute Co., Ltd. is launched.
July 2007: Research on KAATSU begins at Rutgers University, University of Oklahoma, West Point, University of Texas and Indiana University Purdue University.
May 2008: KAATSU Master is launched.
August 2008: American College of Sports Medicine signs co-research project with Dr. Sato.
April 2009: Dr. Sato is appointed as Knight Commander of the Order of St. John of Jerusalem.
September 2009: Joint development agreement is signed with Jilin University and the State General Administration of Sports in China.
April 2010: Genetic research starts at the Research Institute of Sports Science of the State General Administration of Sports in China. December 2013: Dr. Sato starts to work with United States Ski & Snowboard Association in Park City, Utah.
February 2014: KAATSU Global, Inc. is established in California by Steven Munatones, Richard Herstone and Dr. Sato.
February 2014: KAATSU is used by American Olympic Nordic combined skiers at the 2014 Winter Olympic Games in Sochi, Russia.
September 2014: New KAATSU Master and KAATSU Nano are launched in the United States.
2016: Drs. Sato, Ishii, Nakajima and Abe publishes the book, KAATSU Training: Theoretical and Practical Perspectives, in English.
2016: KAATSU is widely used by Olympic athletes at the 2016 Summer Olympic Games in Rio de Janeiro, Brazil.
2017: KAATSU is used by personnel in the Department of Defense and Special Operations Command in the United States military.
2018: KAATSU is used by athletes in the NFL (National Football League), NBA (National Basketball Association), MLB (Major League Baseball), NHL (National Hockey League), MLS (Major League Soccer) and NCAA Division I, II and III institutions in the United States.
2018: KAATSU is used by personnel in the Israeli Defense Forces.
2018: KAATSU is used by paraplegics and quadriplegics for the first time outside of Japan.
2019: KAATSU is distributed in 47 countries and 50 American states including at the Department of Veterans Affairs (VA).
June 2019: Robert Heiduk publishes the book, KAATSU – The Pressure Training From Japan – New perspectives in sport, therapy and health promotion, in English and German.
June 2019: Dr. Nakajima and Dr. Sato publishes the book, University of Tokyo Hospital 22nd Century Medical and Research Center KAATSU Training & Ischemic Circulatory Physiology Course Summary from 2004 - 2014, in English.
July 2019: Next-generation KAATSU Master 2.0 is launched in the United States, Europe, and Middle East.
October 2020: Next-generation KAATSU Cycle 2.0 is launched in the United States, Europe, and Middle East.
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