Tuesday, May 31, 2022

NFL Trainers KAATSU Playbook - Key Points

KAATSU is an ideal way to build bulk, increase strength, improve stamina, and mitigate jet lag if KAATSU is correctly performed.

The short-term and long-term benefits of KAATSU will be apparent as long as the athletes adhere to standard KAATSU protocols.

KEY POINTS
* Always be well hydrated before and during KAATSU.
* KAATSU for muscle hypertrophy can be performed daily.
* Put on your KAATSU Bands snugly with "one-finger tightness"; that is, you should be able to place only one finger between the bands and your limbs. If you can put two or three fingers between your limbs and the bands, the bands are too loose.
* First start KAATSU on your arms and then do KAATSU on your legs.
* In the KAATSU Cycle mode, always start with your set on the lowest pressure.
* The color in your hands and arms should always be darker than your normal color (perhaps either a rosy pink or, perhaps, even a beefy red). This is a sign of blood engorgement in the limbs.
* You can check for proper blood engorgement by confirming your capillary refill is less than 3 seconds on either the palm of your hands or on your quadriceps by firmly pressing your thumb into your palm or quadriceps.
* Your veins may become distended (i.e., pop out). This is normal and expected.
* You may feel a slight tingling in your fingers or toes during KAATSU, this is normal and expected when your extremities are fully engorged in blood.
* You will be able to gradually tolerate increasingly higher pressures as you continue doing KAATSU over time.
* One set in the KAATSU Cycle mode consists of 8 cycles of 30 seconds pressure on followed by 5 seconds of pressure off. In each cycle, the pressure is very slightly increased by 10 SKU.
* In the KAATSU Constant mode, the connector tubes are disconnected and the pressure stays constant.

POINTS OF CAUTION
* Never use heavy weights; it is unnecessary and counter-productive with KAATSU.
* Never simultaneously put on or use the KAATSU Air Bands on both your arms and legs.
* In the KAATSU Constant mode, do not exceed 10 minutes with the bands on your arms or legs.
* You should never feel lightheaded, or have any numbness or occlusion in your limbs.
* Immediately release and remove KAATSU Air Bands if you feel any numbness or lightheadedness, or your skin color becomes pale or whiter than normal. Lie down with your legs elevated if necessary.
* If you have a medical condition, follow the advice of your physician before starting KAATSU.

Copyright © 2014 - 2022 by KAATSU Global

NFL Trainers KAATSU Playbook - Building Strength

KAATSU is an ideal way to increase strength.

KAATSU can be performed daily - even twice daily - with demonstrable results achieved in short periods of time if KAATSU protocols are strictly followed.

Athletes can use their body weight or use light resistance or weights when doing KAATSU for increasing strength.

It is ideal to work on smaller muscle groups first, and then move onto the larger muscle groups (i.e., forearms before triceps, calves before quadriceps).

BODYWEIGHT EXERCISES
› Warm-up and warm-down in the KAATSU Cycle mode.
› Exercise in the KAATSU Constant mode. You can release the bands if the time exceeds 10 minutes. Rest, hydrate, and restart.
› KAATSU can be added to or used at the end of a workout as a finisher.
› You can move your limbs slowly when in both the eccentric and concentric directions - or train at a normal cadence.
› Rest no more than 20 seconds between each set.
› Rest no more than 60 seconds between each type of exercise (i.e., when shifting from sets of biceps curls to sets of triceps extensions, rest no more than 1 minute).
› Do 3-4 sets of each exercise. You should only be able to do a decreasing number of repetitions on each set.
» Set #1 is 'priming the pump': Do repetitions to near exhaustion. This can be up to 60 reps. Rest no more than 20 seconds.
» Set #2 is 'going to failure': Do repetitions to muscle failure. The number of repetitions to failure should be fewer than the number of repetitions in set #1. Rest no more than 20 seconds.
» Set #3 is 'going to the max': Do repetitions to muscle failure. The number of repetitions to failure should be fewer than the number of repetitions in set #2. Rest no more than 20 seconds.
» Set #4 is 'going beyond': Do 1-3 repetitions until muscle failure. Rest no more than 60 seconds and move onto a different exercise.

EXAMPLE
› After a series of Hand Clenches, Biceps Curls, and Triceps Extensions in the KAATSU Cycle mode to warm-up, starting with low pressure and then gradually increasing to medium and high pressure.
› In the KAATSU Constant mode, untether (disconnect) the connector tubes from the KAATSU Air Bands.
› Do bodyweight exercises (e.g., push-ups or dips or with TRX Straps) or do a series of isometric pushing and pulling exercises.
› Failure should come within 5–10 minutes.
› Go to muscular failure (full fatigue) with each set of exercises.
› For example, do 4 sets of push-ups in the following manner:
» Set #1: Do slow push-ups (3-second count going down and 3-second count going up) until failure. Rest 20 seconds max.
» Set #2: Do slow push-ups until failure. Rest 20 seconds max.
» Set #3: Do slow push-ups until failure. Rest 20 seconds max.
» Set #4: Do slow push-ups until failure. Move onto next exercise.

KAATSU WEIGHT TRAINING
› Use extraordinary light weights (i.e., 5-10 lbs. or less), exercise equipment or resistance bands to do any kind of exercise.
› Do 3-4 sets in the KAATSU Constant mode as explained above.
› Use KAATSU equipment in the course of your workout - or as a finisher at the end of each workout.

Copyright © 2014 - 2022 by KAATSU Global

NFL Trainers KAATSU Playbook - Building Bulk




























KAATSU is an ideal way to build bulk and experience muscle hypertrophy in short periods of time.

KAATSU can be performed daily - even twice daily - and is efficient because muscle fibers are not torn if KAATSU is correctly performed.

Athletes can use their body weight, do isometric exercises, or use light resistance or weights when doing KAATSU for building bulk.

It is ideal for athletes to work on smaller muscle groups first, and then move onto their larger muscle groups (i.e., forearms before triceps, calves before quadriceps).

BODYWEIGHT OR ISOMETRIC EXERCISES
› Warm-up and warm-down in the KAATSU Cycle mode.
› Exercise in the KAATSU Constant mode. You can release the bands if the time exceeds 10 minutes.
› Move your limbs slowly - very slowly - when in both the eccentric and concentric directions.
› Contract your muscles in the limbs you are moving in both the eccentric and concentric directions.
› Rest no more than 20 seconds between each set.
› Rest no more than 60 seconds between each type of exercise (i.e., when shifting from sets of biceps curls to sets of triceps extensions, rest no more than 1 minute).
› Do 3-4 sets of each exercise. You should only be able to do a decreasing number of repetitions on each set.
» Set #1 is 'priming the pump': Do repetitions to near exhaustion. This can be up to 60 reps. Rest no more than 20 seconds.
» Set #2 is 'going to failure': Do repetitions to muscle failure. The number of repetitions to failure should be fewer than the number of repetitions in set #1. Rest no more than 20 seconds.
» Set #3 is 'going to the max': Do repetitions to muscle failure. The number of repetitions to failure should be fewer than the number of repetitions in set #2. Rest no more than 20 seconds.
» Set #4 is 'going beyond': Do 1-3 repetitions until muscle failure. Rest no more than 60 seconds and move onto a different exercise.

EXAMPLE
› After a series of Hand Clenches, Biceps Curls, and Triceps Extensions in the KAATSU Cycle mode to warm-up, starting with low pressure and then gradually increasing to medium and high pressure.
› In the KAATSU Constant mode, untether (disconnect) the connector tubes from the KAATSU Air Bands.
› Do bodyweight exercises (e.g., push-ups or dips or with TRX Straps) or do a series of isometric pushing and pulling exercises.
› Failure should come within 5–10 minutes.
› Go to muscular failure (full fatigue) with each set of exercises.
› For example, do 4 sets of push-ups in the following manner:
» Set #1: Do slow push-ups (3-second count going down and 3-second count going up) until failure. Rest 20 seconds max.
» Set #2: Do slow push-ups until failure. Rest 20 seconds max.
» Set #3: Do slow push-ups until failure. Rest 20 seconds max.
» Set #4: Do slow push-ups until failure. Move onto next exercise.

KAATSU WEIGHT TRAINING
› Use extraordinary light weights (i.e., 5-10 lbs. or less), exercise equipment or resistance bands to do any kind of exercise.
› Do a series of Hand Clenches, Biceps Curls, and Triceps Extensions under low pressure in the KAATSU Cycle mode to warm-up.
› Then do 4 sets in the KAATSU Constant mode in following manner:
» Set #1: Do repetitions to near exhaustion. Rest 20 seconds max.
» Set #2: Do repetitions to muscle failure. The reps should be fewer than the reps in set #1. Rest 20 seconds max.
» Set #3: Do repetitions to muscle failure. The reps should be fewer than the reps in set #2. Rest 20 seconds max.
» Set #4: Do 1-3 repetitions until failure. Move onto next exercise.

POST-WORKOUT SENSATSIONS
› You will feel very pumped up after each KAATSU session.
› You may feel post-workout fatigue if the sessions are extraordinarily intense, but if heavy weights are not used, muscle soreness should be minimal or non-existent.

Copyright © 2014 - 2022 by KAATSU Global

Monday, May 30, 2022

From A Soldier To A Swimmer, The Marathon Swim Story of John Doolittle

While many, if not most, people know John Doolittle as a 25-year military veteran, a retired Navy SEAL captain, and an Air Force Academy graduate where he was a talented breaststroker, he has another side to his multi-faceted career: that of a channel swimmer.

Shannon House interviewed Doolittle, the Chief Revenue Officer of KAATSU Global, for her podcast, Marathon Swim Stories. Doolittle tells House about the establishment of Tampa Bay Frogman Swim, annually raising hundreds of thousands of dollars for the NAVY SEAL Foundation, and what led him to swim 33.5 kilometers across a rough English Channel as a tribute to Neil Roberts.

Listen here to the Marathon Swim Story of John Doolittle

Copyright © 2014 - 2022 by KAATSU Global

Sunday, May 22, 2022

The Times, Talents and Travels of Chris Morgan

KAATSU Global's Chief Performance Officer Chris Morgan is a man of many talents - and an abundance of energy.

Morgan organizes events (Beverly Shark Swim and the Clean Harbor Swim in Gloucester, Massachusetts as well as coaches competitive age-group swimmers and open water swimmers. Many of his teenage swimmers have gone on to compete at the NCAA Division I level (e.g., University of Michigan, University of Georgia, Stanford University, Harvard University, Yale University, and Brown University). The California native, prior to relocating to Danvers, Massachusetts, coached 14 years in Switzerland where he coached one of his swimmers to qualify first in the men's 200m freestyle ahead of Michael Phelps at the FINA World Swimming Championships and three other athletes to the 2008 Beijing Olympic Games.

Morgan recalls one of his more interesting experiences coaching at the highest levels, "One of my swimmers always loved to eat a PowerBar before his races. But at the 2009 FINA World Swimming Championships in Rome, he couldn't find a PowerBar. He started to panic before his race and I knew that I had to do something for him. I just so happened to be standing next to Bob Bowman [the renowned coach of Michael Phelps]. I asked him if he had a PowerBar. He surreptitiously grabbed one for me and gave it to me - and my swimmer was beyond relieved. Well, he went on to qualify first in the semifinals - ahead of Michael [although Michael later won the championship final]. When I next saw Bob, he said to me - half jokingly and half not so jokingly - 'that is the last time that I give you a PowerBar'".

Most recently, Morgan escorted Steven Munatones on a kayak at the famed 66 km SCAR Swim in Arizona. It was the first time that he had kayaked for a marathon swim. Munatones recalled, "Chris did a great job throughout the competition, escorting me for over 16 hours total, from point to point across the four lakes of SCAR. It wasn't easy for anyone, especially the kayakers, in the stiff wind. This event is one of the world's great extreme marathon swimming competitions.

But what was even more impressive was that Chris was always on call, driving from lake to lake, helping pilot the pontoon boats, unloading the kayaks, and then going immediately - only after a few hours sleep - to the Milken Global Conference in Beverly Hills [California] where he stood on his feet for four straight days, exhibiting and explaining KAATSU to the attendees who pay the US$25,000 (per person) for the conference. But he also teaches KAATSU to people in their70's and 80's at Boston University and elsewhere.


Then Chris went from there to Stanford University, University of California Berkeley, and the University of California San Francisco (UCSF) Medical School where he presented KAATSU, KAATSU Aqua, and KAATSU Therapy to coaches, athletes, physicians, and physical therapists.

He has also traveled to teach KAATSU around the United States to Olympic medalists in track (100m, 200m, 400m, 400m and 1600m relays) and swimming (50m, 100m freestyle, breaststroke, butterfly, 400m relays) as well to NBA (National Basketball Association) and NHL (National Hockey League) teams and Major League Baseball players. He has also exhibited and taught KAATSU at Biohacking Conferences and military conferences that focus on human performance issues - as well to Hollywood action stars and professional tennis players.


From there, he travels to the UK where he makes a formal presentation at the annual British Association of Sport & Exercise Medicine Conference in Brighton - and then he heads off to London to exhibit and explain KAATSU and KAATSU Aqua at the Health Optimisation Summit as the Chief Performance Officer of KAATSU Global.

Chris has always been non-stop. He has so much energy - and he walks the walk with KAATSU - for himself and his athletes. He has rehabbed himself from broken ribs and a cracked heel bone - and he was KAATSU Cycling throughout the SCAR Swim which helped him keep him on his game.

During the COVID lockdowns and quarantines, he kept on teaching and coaching from conceiving of and explaining the concept of the 9 Hands of Swimming, and organizing and teaching creative backyard pool swimming sets for sprinters, middle distance, and distance swimmers. He also coached KAATSU Aqua workouts in Endless Pools, via Zoom, and other virtual settings.


Chris has always been non-stop. During the COVID lockdowns and quarantines, he kept on teaching and coaching - from conceiving of and explaining the concept of the 9 Hands of Swimming, and organizing and teaching tough backyard pool swimming sets for sprinters, middle distance, and distance swimmers and doing KAATSU Aqua workouts via Zoom and other virtual settings.

Morgan was invited to present KAATSU and KAATSU Aqua at the 2020 Tokyo Olympic Games, but the pandemic restrictions prevented him from exhibiting KAATSU at the IOC Hospitality Center as planned. However, prior to and during the Olympics, he was consulting with athletes on both the USA Olympic Track & Field Team and the USA Olympic Swimming Team including several gold, silver, and bronze medalists. Not one to miss an opportunity to teach and coach, he did the same with athletes at the 2022 Beijing Winter Olympic Games and during the Major League Baseball season.

My head spins with his network within the NBA (National Basketball Association), Hollywood stars, and women's professional tennis (including Venus Williams). He is constantly on the move."

For more information about Morgan and his colleagues at KAATSU Global, visit here.

Copyright © 2014 - 2022 by KAATSU Global

Thursday, May 19, 2022

Leslie Kenny: Hacking the Hallmarks of Aging with Autophagy

Leslie Kenny will present 'Hacking the Hallmarks of Aging with Autophagy' at the Biohacker Summit 2022 in Helsinki on June 3rd.

Kenny is a KAATSU Specialist with degrees from the University of California Berkeley and Harvard Business School, and the Founder and CEO of Oxford Healthspan and Co-Founder of the non-profit Oxford Longevity Project.

Kenny is an autoimmune survivor/thriver who will explain how she is bringing to consumers the latest scientifically-based molecules proven to slow the aging process. She is also the Co-Founder of the non-profit Oxford Longevity Project which aims to bring the latest scientific breakthroughs on healthy aging to the general public.

At Oxford University, she learned about a natural compound called spermidine that is found in natto, a traditional Japanese food that she had grown up with. Spermidine was showing great promise supporting health as we age. The science was compelling - one scientist even called it 'an anti-aging vitamin' in a published scientific journal. She knew spermidine was safe, natural, and food-derived - and no one was interested in promoting it.

Her entrepreneurial bug took over and Primeadine® - a concentrated wheat germ extract containing 1 mg of supplemental, exogenous spermidine - is part of a growing number of people's anti-aging program. For more information on Primeadine®, visit here.



For more information on Kenny, visit here.

Copyright © 2014 - 2021 by KAATSU Global

Friday, May 13, 2022

NFL Trainers KAATSU Playbook - Introduction





22 states across the United States are homes to the 32 NFL teams, but the game of football is a great unifier everywhere in America among fans and the wider communities. There is a deeply profound and powerful bond that ties Americans to the sport and its players.

The NFL is a hugely profitable business where the health, strength, speed and resilience of its players can make or break a team and its fortunes, both financially and emotionally. Injuries - both minor and major - hit every player in the league. A quick - or slow - recovery from injuries can change game plans and have a definitive impact on the outcome of games.

Versality - Convenience - Efficacy

There is no other equipment that is as versatile, effective, portable, convenient and efficient as KAATSU equipment for professional football players. Not only can players at every position maintain and improve their speed, strength, stamina, and agility with KAATSU equipment, but they can also rehabilitate and recover more quickly from any musculoskeletal injury with KAATSU.

This KAATSU Playbook is a guide for NFL trainers to use and consider when dealing with their players.

Speed
The KAATSU C3 and KAATSU B1 can be used in different ways to develop speed. The ideal KAATSU speed workout begins with the KAATSU Cycle mode and then continues in the KAATSU Constant mode with bursts of speed - either sprints or agility drills.

Strength
The ideal KAATSU strength workout is similar to the KAATSU speed workout: it begins with the KAATSU Cycle mode and then continues in the KAATSU Constant mode - and can be used with any type of bodyweight exercises or with light weights.

For strength gains, the repetitions can be a combination of slow repetitions with contractions and normal-speed repetitions, all using relatively light weights or resistance bands.

For muscle girth gains, very slow repetitions both in the positive and negative directions under high SKU pressure is optimal.

Stamina
The ideal KAATSU stamina workout also begins with the KAATSU Cycle mode and then continues in the KAATSU Constant mode. The Cycle-Constant repetition can be used with any type of aerobic work including running, using rowing machines, spinning bikes or treadmills, shuttle runs, or doing burpees or quick bodyweight exercises.

In the KAATSU Constant mode, care must be taken because intense aerobic work will result in a skyrocketing pulse. The elevated heart rate in the KAATSU Constant mode should only be performed under the watchful eye of coaches or trainers.

Agility
Agility with the feet and body, or throwing motion for quarterbacks, or leg strength and mobility for punters and kickers are all enhanced with a combination of the KAATSU Cycle mode and the KAATSU Training mode.

Rehabilitation
Effective rehabilitation and recovery are the signature benefit of the KAATSU Cycle mode, provided the player does KAATSU Cycle sets at least 3 times per day (e.g., morning, afternoon, and evening). This is recommended if the player is facing recovery from a muscle tear, a bone break, or any kind of ligament or tendon injury.

Recovery
In order to avoid or minimize DOMS (delayed onset muscle soreness) in the preseason or any time during the season or playoffs, 3-6 Progressive KAATSU Cycle sets are the most effective means to remove lactate from a vigorous workout or intense game - and can be used in combination with other modalities preferred by the players.

Insomnia and Jetlag
KAATSU equipment and protocols can also be used to minimize insomnia and jetlag if used approximately an hour before bedtime in a gentle manner.

Versatility & Augmentation
The KAATSU equipment can effectively augment any kind of fitness equipment the athlete may use: AlterG machines, rowing machines, spin bikes, barbells, dumbbells, resistance bands, TRX suspension straps, jump ropes, pools (either for aqua therapy or exercise), StairMasters, power racks, pull-up bars, dyno disks, physioballs, foam rollers, agility ladders, kettlebells, etc.

Or the KAATSU equipment can literally be used solely by itself with bodyweight exercises.

The KAATSU equipment can effectively augment any kind of movement the athletes may do: running, bodyweight exercises, blocking, stretching, rehabilitation exercises, running pass routes, throwing, kicking, etc.

KAATSU Social Media

* https://www.instagram.com/kaatsuglobal/
* https://www.facebook.com/kaatsu/
* https://twitter.com/KAATSUGlobal
* https://twitter.com/originalbfr
* https://www.kaatsublog.com/

Copyright © 2014 - 2022 by KAATSU Global

Thursday, May 5, 2022

Taking KAATSU To The Extreme

How can KAATSU be used by extreme sports athletes?

Three ways: for improvement of athletic performance, for recovery, and for rehabilitation. We explain below:

Background:

Extreme sports includes ultramarathon events (e.g., Western States 100-Mile Endurance Run, Marathon des Sables, and Barkley Marathons), cycling (Tour de France and Race Across America), skiing (Arctic Circle Race), dog sledding (Iditarod), and triathlons (Norseman Triathlon and Hawaii Ironman).

Extreme athletes love testing, pushing, and extending their physiological and psychological limits of what is possible. The events are logistically unique that are largely conducted under extreme conditions that challenge the athletes over long periods of time.

The events are held in lava fields, deserts, mountains, roadways, and fjords. When judging the difficulty of the extreme events, athletes have different opinions and perspectives. For example, Alex Honnold, the renowned mountain climber of Free Solo fame, says "I think open water swimming sounds fucking heinous! And in some ways dangerous, because you could frickin’ drown."

Stephanie "Steph" Davis, a famed American rock climber, BASE jumper, and wingsuit flyer, echoed Honnold's opinion about extreme sports in the water, "I would not be enthusiastic if I had to do open water swimming, because I’m not a very big fan of the ocean. If I had to do one of these sports tomorrow, I would probably be most upset about swimming."

While skiing, running, cycling, and mountaineering have been around for many decades, extreme swimming events are gradually becoming increasingly popular. Swimming for long distances in rough water is attracting the same sort of personalities as do extreme sports cousins on dryland: tough, hardened, focused and committed people who love adventure and do not fear failure.

Open Water Swimming:

Among the longest and toughest swims, races include 8 Bridges in New York, the Maratón Acuática Internacional Santa Fe - Coronda in Argentina, Traversée internationale du lac St-Jean in Canada, and the SCAR Swim in Arizona.

SCAR Swim:

The SCAR Swim is a 4-day stage swim across 4 lakes in the Sonoran Desert. Touted as a 66 km in distance, the swim is twice as far as the English Channel (33.5 km), the Catalina Channel (32.3 km), and any of the channels of the Oceans Seven.

Distance is not the only challenge inherent in the SCAR Swim. Swimmers also face swimming rattlesnakes, cold water (between 12-14°C or 52-56°F at the start), countercurrents (when the water is released into or from the dams, the swimmers have to swim against back siphonage and the oncoming water flows), and heavy surface chop when the winds come up in the desert and blow through the narrow canyon walls of the reservoirs. Then, there is getting from the swims on the next subsequent days. Swimmers are constantly on the move, either preparing for, competing in, recovering from, or moving to the next swim. It is quite a logistical adventure where every day and every swim brings new conditions and challenges on a new course.

The swimmers entered in the 2022 SCAR Swim included experienced channel swimmers, noted marathon swimmers, swimmers who have pioneered numerous swims in different venues around the world, and Ice Milers (i.e., people who have swum at least 1 mile in water that is colder than 5°C). Aquatic street cred must be demonstrated before entry into the SCAR Swim is accepted.

Envisioned by Kent Nicholas in 2012, SCAR is an acronym that stands for Saguaro Lake, Canyon Lake, Apache Lake, and Roosevelt Lake. Nicholas created the event to prepare for his own Triple Crown of Open Water Swimming attempt. This Triple Crown requires swimmers to complete the 20 Bridges swim around Manhattan Island in New York City, a solo crossing of the English Channel between England and France, and a solo crossing of the Catalina Channel in Southern California.

Utilization of KAATSU for SCAR

59-year-old Steven Munatones wanted to optimally utilize KAATSU in his preparations for the 2022 SCAR Swim. He explains below how he used KAATSU for athletic performance, recovery, and rehabilitation.

Athletic Performance - Dryland Training

"I had not competed in an athletic contest you have since 1994, over 22 years ago. Although I was not too overweight or weak from a sedentary lifestyle, I had a long way to go to be able to complete - let along compete in - the SCAR Swim.

So for athletic performance, I used KAATSU as a means to gain strength and stamina. I did at least an hour of KAATSU Cycle sets while I was working at my desk, writing emails, and on conference calls. I used KAATSU about 80% of the time on my arms, and the remaining 20% of the time on my legs. Doing KAATSU Cycle sets repeatedly using Low, Medium, and then High SKU Pressures. I was always starting on Low Pressure and always ending on High Pressure

I walked every day, an average of 10,086 steps, in addition to the swimming that I did in the pool or in the Pacific Ocean. I did a small percentage of these walks with my KAATSU Air Bands on, either on my arms or legs. I never walked fast or jogged. It was always a casual walk, but if I walk with the bands on my arms, I do repeated tricep extensions.

I stretched, but I did not do any resistance training, weight training, pull-ups, push-ups, sit-ups, or any kind of HIIT Training other than aerobic sets in the pool where I usually hit 185-190 heart beats per minute when I was swimming fast.

The goal of repeatedly doing the KAATSU Cycle sets is to increase the elasticity of the vascular tissue throughout my body. It definitely worked because I was gradually able improve the pace and increase the distance of my swimming in the water."

Athletic Performance - Pool Training

"I had to prepare my body to swim non-stop over 60 km in 6 months. I started out slowly, even though I wanted to be competitive in the race. But simply finishing was my real goal. So I gradually - very gradually - built up from 2,000 yards per day to a maximum of 14,400 meters in one pool workout. Day by day, I slightly increased my time in the water while trying to swim faster. I increased everything very gradually - while religiously doing KAATSU Cycles daily - so I would not experience any overuse injuries.

My ultimate goal - although I did not know it was attainable in the beginning - was to increase my sustained pace to the same pace that Penny Dean - the Catalina Channel and English Channel record holder - did when she was at her peak, or swimming for 7 hours at a 1:20 pace per 100 meters. I was able to do that towards the end of my 6-month training period, but only up to 3 hours at a time. That was OK with me.

By increasing the elasticity of the vascular tissue - especially the microcapillaries throughout the body with KAATSU - I was able to deliver oxygen-rich blood to my working muscles and remove metabolic waste very efficiently. This was not a quick process - it took 6 months of focused training where I saw my sustained pace drop from 1:30+ per 100 meters to a peak of 1:18 per 100 meters towards the end.
"

Athletic Performance - Ocean Training

"In the ocean, I swam throughout the winter from November right through April when SCAR was held. I swam every day except for days in which the ocean was too dirty due to urban runoff or population (swimming 28-29 days per month). I swam mostly in Huntington Beach, but I also swam in other beaches throughout Southern California including Laguna Beach, Newport Beach, Corona del Mar, Cabrillo Beach, and Zuma Beach. I made sure to swim either through or right outside the surf zone because I wanted to swim in as rough water as possible.

Some days, the waves had 2+ meter faces and it took me over 12 minutes swimming straight out from shore to get through the waves. Other days, I would swim in place or even backwards when there were strong coastal currents going against me. I never shied away from the waves or rough water because I knew it would help me on the windy SCAR lakes. But the stress on my shoulders was significant so the KAATSU Cycle recovery sets after I got out of the water helped me prepare for the next workout.
"

Athletic Performance - Cold Water Acclimatization

"Unlike swimmers from Ireland, Switzerland, Boston, and San Francisco, the water temperature remained bearable during the Southern Californian winter, ranging from a low of 54°F (13°C) in Cabrillo Beach to a high of 59°F (15°C) in Huntington Beach. For me, this was not easy. It took some acclimatization to deal with the cool water, especially when the wind was blowing or there was a layer of marine fog. The cold really zapped me. I was most fatigued in the cold. I would take a warm shower, put on warm clothes, do one short KAATSU Cycle set, and then take a nap. I needed the shower-KAATSU-nap to recover."

Athletic Performance - Hydration

"One of the crazier acclimatization training methods that I did was to purposefully train dehydrated. Even in my long workouts over 3 hours, I would not stop to hydrate or eat. I would just pound out the mileage. In the beginning, I would get cramps in my calves and feet, but I learned to deal with the discomfort. I wanted to experience this kind of discomfort in training, so it would not be problematic in the actual SCAR Swim.

But if I did not do KAATSU Cycle sets after these workouts, which I tried once, I would feel that soreness from the cramps all day long. It was not debilitating, but it was definitely discomfortable all day. So I only did that experiment once. So even if I had a cramp during the dehydrated sessions, I knew the residual effects of the cramp would go away with KAATSU Cycle sets once I was finished and doing it on dryland.
"

Athletic Performance - Feeding

"KAATSU had nothing to do with this acclimatization training method, but I did purposefully eat unusually and heavy foods before a handful of workouts. Sweet potato pies, sausages, bacon, potato chips, oranges, a glass of milk, and all kinds of different combinations of food that I would definitely not eat before any race or workout. But I wanted to upset my stomach and learn how to deal with stomach pain. Fortunately, I was able to handle any kind of food and swim normally. So that experiment worked, I guess.

During the actual SCAR Swim, I only bonked once, but I think that was because my kayaker and I had a fast food dinner at a local Circle K gas station between Day Two and Day Three - and no breakfast before the swim on Day Three. Getting from Canyon Lake on Day Two to Apache Lake on Day Three took a long time, including an hour-long drive on a dirt road, in parts of the country where there are few eating options, so we learned our lesson. Four hours into the Day Three swim, I just ran out of gas - I had nothing left in my tank. I had to do 30 strokes of breaststroke to regain my thoughts and my kayaker Chris gave me 4 Starburst candies and my go-to peanut butter-and-Nutella sandwich. After slowing down for 10 minutes, I regained my thoughts and pace - and the swim went back to normal.

Lesson learned: no pre-race dinners of gas station fast food.
"

Rehabilitation - KAATSU Prevention

"I had no time for overuse injuries. I had to stay injury free because I only had 6 months to prepare. So I did 20-30 minutes of KAATSU Cycle sets before each swimming session. This prepared my vascular tissue in both my arms and legs - and core - to undergo sustained efforts that ranged between 90 minutes to over 3 hours of constant swimming.

Fortunately, I got stronger, more lean, lost weight, and even though I was fatigued after the workouts, I never got injured.
"

Recovery

"It was specifically after the workouts where KAATSU Cycle sets really proved their value. My shoulders, triceps, lats, and quadriceps were toast after each workout. I tried to push myself to the limit every day in the water. I had to get rid of the metabolic waste that my body generated - as soon as possible after each workout.

I would do 20-30 minutes of KAATSU Cycle sets on my arms right after a workout and another 30 minute session sometime later in the early to late evening. These would all be done on my arms. I would throw in an extra 20-minute leg session if I felt especially fatigued. Chris would do the same with his KAATSU C3 unit. As much as I swam, Chris kayaked and more against oncoming winds that made it very hard for him and all the other escort kayakers.

I almost exclusively performed KAATSU Cycle sets while sitting in the office, writing emails, or on Zoom meetings or conference calls. I didn’t take time to go to a gym or stop what I was normally doing in the course of my workday. In other words, KAATSU was totally integrated into my daily activities. It would sit next to my laptop on my desk or be in my pocket.
"

Sleep Deprivation & Hardship

"Sleep is always a key feature of a healthy lifestyle and is vitally important for athletes who are training hard. But I did a few days where I purposefully deprived myself of good sleep, getting only a few hours or sleep or sleeping on a hardwood floor - and then going to do a hard workout. It was another unusual means for me to get prepared for anything at SCAR. On those days where I woke up from a deep sleep only a few hours after going to bed, or the days where I slept in my clothes on a hardwood floor, it was tough to swim fast. But I wanted my body to perform under suboptimal conditions. I do not recommend this for others, but for me, it was necessary - because I did not know what to expect at SCAR and I had been so far removed from overall physical discomfort over the last three decades. Those workouts in a sleep-deprived state reminded me of what I could face."

Nutrition

"I eat mostly a diet of Japanese and Mexican food, influenced by my wife and mother respectively. I don't take vitamins or eat any special ketogenic, vegan or specialty diet, but there are two supplements that I take."

1. ENERGYbits which are organically grown, high-protein, nutrient-dense spirulina algae tablets.
2. Quinton hypertonic seawater that comes in glass vials that has all the minerals that are necessary.

"I had heard that gourmet meals and nice restaurants were not abundant - or even available during the SCAR Swim so I wanted to make sure that I was able to supplement my diet with all the vitamins and minerals that is usually has and had to be replaced during and after these long swims. The ENERGYbits tablets and Quinton vials were the perfect solution: I ate a algae tablet packet and a single seawater vial both in the morning and evening. It worked."



Day One - Saguaro Lake

"I finished the dam-to-dam crossing of Saguaro Lake in 3 hours 14 minutes 3.6 seconds. I did not know what to expect, except cold water at the start. It was cold for sure, but the water temperature warmed up after a few kilometers and stayed suitably not-cold for the duration of the swim. I enjoyed the scenery and got motivated each time I was able to swim next to another swimmer. I averaged 154 beats per minute over the entire course with a max of 181 bpm.

As soon as I finished the swim and climbed in the official's boat, I started doing KAATSU Cycle sets on my arms. I continued doing KAATSU Cycle sets until I felt almost fully recovered which took about 30 minutes. I was ready for Day Two by dinner.
"

International Marathon Swimming Hall of Fame Honor Swimmer David Barra of New York said of Saguaro, "The banks of the river/lake are lined with sage and saguaro cacti that alternate between open areas and tall canyon walls rising straight out of the water. The rugged beauty of this lake is breathtaking, and I was, at times, distracted... wanting to focus my attention on one feature or another."

Day Two - Canyon Lake

"I finished the dam-to-dam crossing of Canyon Lake in 3 hours 44 minutes 26.2 seconds. This was a very tough swim. We had to go all-out in the first 500 meters because of a very strong countercurrent. Right from the start, I was sprinting for a while, but then I settled down and wanted to conserve my energe for the longest lake tomorrow. I averaged 90 beats per minute over the entire course with a max of 186 bpm at the end."

As soon as I finished the swim, I started doing KAATSU Cycle sets on my arms. I continued doing KAATSU Cycle sets for over 30 minutes in the car on the way back to the hotel. I did a few sets on my legs, but I felt fully recovered and ready for Day Three."

SCAR veteran Janet Harris of New York said of Canyon, "Canyon Lake lived up to its name - the walls rose up dramatically on both sides of the lake all along the twisty route from dam to dam. We even saw a big-horn sheep along the way."

Day Three - Apache Lake

"I finished the dam-to-dam crossing of Apache Lake in 6 hours 30 minutes 34.5 seconds. Not only were the logistics of this swim challenging and ranged from our pontoon boat stalling twice - to a dead stop - to an hour-long drive along a bumpy 11-mile dirt road to the start, but I also didn't think I could finish when we jumped in the cold water at the start. It was simply too much - too cold. But I calmed my breathing and stayed focused - for the next several hours. I averaged 135 beats per minute over the entire course with a max of 164 bpm in the middle of the course."

As soon as I finished the swim, I started doing KAATSU Cycle sets on my arms in the official's boat. I continued doing 6-8 KAATSU Cycle sets for over 30 minutes in the hotel. I didn't do any sets on my legs because I felt ready for Day Four by the time I feel asleep."

Seven-time English Channel swimmer Sally Minty-Gravett, MBE of the Isle of Jersey said of Apache, "The toughest swim I have EVER done."

Day Four - Roosevelt Lake

"I finished the dam-to-dam crossing of Roosevelt Lake in 2 hours 39 minutes 25.7 seconds. This was a night swim - and it was pitch black when we finished. We used a green light so Chris could keep track of me after night feel and Chris had a head lamp on with glow sticks on his kayak so I could follow him in the darkness.

The lake was so tranquil and the temperature of the water was so comfortable - finally. I averaged 139 beats per minute over the entire course with a max of 162 bpm in the middle of the course.

As soon as I finished the swim, we packed up and had to catch an early morning flight back to LAX for the 4-day Milken Global Conference where [escort kayaker] Chris [Morgan] and I would stand on our feet all day, demonstrating and explaining KAATSU. So I went to bed right away and woke up a few hours later and did repeated KAATSU Cycle sets in the car to the airport more than an hour away. By the time, we got to the airport in Phoenix, I felt recovered enough to participate in the Conference.
"

I have to account for a successful four days in Arizona - and the subsequent four days at a busy conference - with my daily use of KAATSU. I was stronger as a result, I recovered faster, and I was able to avoid any overuse injuries despite a pretty intense physical preparation for one of the world's toughest extreme sporting events."

SCAR veteran Patrick Brundage from Arizona said of Roosevelt, "I could swing my eyes upward a bit and see the brilliant starry sky that we never get to see in light-polluted Phoenix. It was gorgeous. Add to that the neat effect of my orange glow stick wrist band and one of my pink glow sticks that was on a longer string flopping around and this was the closest I think I'll ever come to a swimming rave. I didn't even need club music to get totally lost in the zone of swimming. I was really digging it."

Cumulative Time Results

1. Steven Munatones 16 hours 8 minutes 30.0 seconds
2. Lura Wilhelm 17 hours 54 minutes 6.2 seconds
3. Jordan Iverson 18 hours 16 minutes 22.5 seconds
4. Van Cornwell 18 hours 21 minutes 55.1 seconds
5. Leslie Hamilton 18 hours 50 minutes 59.4 seconds
6. Stefan Reinke 19 hours 11 minutes 39.8 seconds
7. Martyn Webster 19 hours 29 minutes 34.7 seconds
8. Martha Wood 20 hours 10 minutes 37.1 seconds
9. Sydelle Harrison 20 hours 10 minutes 37.4 seconds
10. Eric Durban 20 hours 37 minutes 36.0 seconds
11. Lars Durban 20 hours 37 minutes 36.0 seconds
12. Neil Hailstone 20 hours 39 minutes 14.4 seconds
13. Sarah Roberts 22 hours 55 minutes 39.5 seconds
14. Jane Mason 25 hours 12 minutes 51.2 seconds
15. Elaine Howley 25 hours 14 minutes 50.9 seconds

Other swimmers included Tracy Knight, Steve Sutton, Wendy Van De Sompele, Lauren Byron, Dana Price, Robin Hipolito, Peter Hayden, James Savage, Jorge Cortina, Andrew Wallace, Lauren Hasselquist, William Dichtel, Carol Bauer, Brian Lanahan, Mark Ochsner, Erin Churchill, Sarah Taft, Finbarr Hedderman, Michelle Squyer, Jessica Wood, Kyle Poland, Courtney Paulk, John Zemaitis, Melodee Liegl, Marnie Whitley, Bryan Crane, Eric Schall, Mark Spratt, Tricia Elmer, Kristiana Fox, Sidney Russell, Michael Reilly, and Susie Paul.

Nicholas described the event after the last swimmer finished, "[We got] off to a great sunny start with mild headwind halfway into the Saguaro swim. There was some debris in the water at the start, but swimmers and crew navigated without issue. Steven Munatones and Lura Wilhelm leading the pack on Day #1. Day #2 at Canyon was absolutely brutal - being the toughest Canyon swim in SCAR history. Horse Mesa dam was drawing water creating a counter current. Apache was a serious challenge with a medium to high headwind. Day #3 at Apache proved to live up to its reputation. With a relative calm for the first two and half hours, a medium to heavy headwind was substantial [for the rest of the swim]. Day #4 was a new experience with Roosevelt 2.0 being a triangular course on the east side of the lake. Overall, it was a very successful swim series with Steven Munatones and Lura Wilhelm taking home the SCAR buckle."

For more information on SCAR Swim, visit www.scarswim.com. For complete race results, visit here.

For more information on KAATSU, visit www.kaatsu.com.

Epilogue:

Munatones summed up his final thoughts, "Ever since I was released from the hospital, I have dreamed of doing something to prove to myself that I am capable of living a normal life. I feel so grateful for all the people who have helped and encouraged me along the way.

Weeks after going into full (ventricular fibrillation) arrest, having an (atypical thrombus) clot, and experiencing myocardial infarction (heart attack) in the left anterior descending (LAD) artery, and being saved by my 17-year-old son doing hands-only CPR, I have been doing KAATSU daily. I know it sounds like a shameful plug for a company that I work for, and this form of cardiac rehabilitation is definitely not for everyone, but I have experienced so many benefits cardiovascularly, metabolically, and muscularly with the daily Progressive KAATSU Cycle sessions that I do (i.e., 30 seconds of pressure, followed by 5 seconds of no pressure) that I would always recommend the same for my family members, if they ever experienced the same widow maker like me.

I was smiling underwater and so happy while swimming in those four lake of SCAR. I have so much to be thankful for. Thank you very much, (race director) Kent."

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