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.

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