KAATSU blog posts testimonials, protocols, case studies, techniques and ideas about KAATSU the Original BFR for recovery, rehabilitation, functional mobility and athletic performance. Statements included in this blog have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Hosted October 10th-12th in Washington, DC by the Association of the United States Army, the Association of the United States Army Annual Meeting & Exposition is the largest land power exposition and professional development forum in North America. This AUSA-organized event includes informative presentations, panel discussions on pertinent military and national security subjects, workshops, and exhibitions.
KAATSU Global will share its revolutionary modality to the military community - after offering the same to the medical and sports communities at the 37th World Congress of Sports Medicine held this week in Mexico.
KAATSU Global is showcasing itsrecently launched KAATSU B1 tubeless device that is controlled by a smartphone app at ASUA.
Navy SEAL Captain John Doolittle and KAATSU Master Specialist Chris Morgan will showcase the new KAATSU B1 along with the workhorse KAATSU C3 and clinical KAATSU M3 models. They will demonstrate and explain the effects of the Progressive KAATSU Cycle modality with the B1, C3, and M3 on metabolism, perceptual, mood and cognitive responses to resistance exercise and its practical applications on jet lag mitigation and post-exercise recovery.
As the sports scientists and military community both delve deeper into the advantages, profound simplicity, and unheard of outcomes of the KAATSU technology and our non-intuitive protocols, their collective knowledge and acceptance will help many others around the world better understand the numerous applications that can improve athletic performance, rehabilitation, recovery, balance, and strength gains for tactical, elite, competitive and recreational athletes - as well as for those of any age and walk of life," said Steven Munatones, CEO of KAATSU Global.
For who? Swimmers, water polo players, triathletes For what? Strength, stamina, functional movement, mobility, recovery, KAATSU Aqua
Experienced KAATSU Master Specialists and coaches from California (Dave Carlson) to Massachusetts (Chris Morgan) have long incorporated KAATSU Aqua in the training of their athletes for speed, strength and stamina. They also use KAATSU and KAATSU Aqua for rehabilitation of muscles, bones, ligaments and tendons when required. It is used often for recovery, especially after intense workouts and in post-competition situations.
Like KAATSU, KAATSU Aqua is the original BFR for use by aquatherapists, trainers and physical therapists with aquatherapy pools, and competitive aquatic athletes and older people who do aquarobics and aquawalking in shallow pools.
Standard protocols for KAATSU Aqua is the same as KAATSU regarding the Base SKU Pressure and Optimal SKU Pressure.
But it is important for the KAATSU Aqua pressure to be lower on both the arms and the legs than what is normally used on dryland with standard KAATSU. The other protocols such as proper CRT (Capillary Refill Time) and restricting use no longer than 15 minutes are strictly adhered to by these coaches and their athletes that range from high school students to people in their mid-80's.
The abstract reads, "Strength training performed while restricting blood flow is believed to cause the secretion of growth hormones under low load intensities and allow for muscle hypertrophy and increased muscle strength. This has potential clinical applications for elderly individuals and people with existing conditions. However, previous research has been performed on land, with hemodynamics and growth hormone secretion trends for training performed underwater unclear. Against this background, we investigated the effects of blood flow restriction training underwater on hemodynamics and plasma growth hormone (GH) levels. Twelve healthy university students were divided into two groups a localized immersion group where only the upper limb of the dominant hand was submerged, and a whole-body immersion group where participants were submerged to the xiphoid process. Immersed according to respective group protocols, both groups performed flexion and extension of the shoulder joint for 10 minutes with a pressurized cuff at the base of the upper arm under both 0 mmHg and 50 mmHg cuff pressures. Measured hemodynamics were heart rate, systolic blood pressure, and diastolic blood pressure. Plasma GH levels were measured from blood samples. This study revealed that underwater blood flow restriction strength training induced plasma GH level secretion under 50 mmHg conditions. In addition, high levels of GH secretion were shown in the localized immersion group for strength training even when the cuff was not pressurized. Conversely, no significant differences were evident in any measured hemodynamic categories. Results suggest that, in addition to cuff pressure, blood flow restriction training is affected by the body part immersed in water."
High school, club and national level water polo coach Dave Carlson from Los Alamitos, California and 2008 Olympic swim coach Chris Morgan of Danvers, Massachusetts discussed different way to recover from competitions and games with the KAATSU Aqua Bands and the KAATSU Cycle 2.0 device in this podcast:
KAATSU Master Specialists like Dr. Cory Keirn have long talked about KAATSU Aqua:
For who? Working adults For what? Strength, exercise
KAATSU Master Specialist Chris Morgan has been using his KAATSU equipment for his rehabilitation of his broken ribs and broken heel as well as training his competitive swimmers and adult swimmers - both in their daily workouts and during competitions.
Over the years, Coach Morgan has really appreciated the effects of KAATSU, the original BFR. But this winter, especially after heavy snowfalls, he has appreciated his KAATSU equipment even more.
The Boston area experienced a heavy snowfall last night and this morning.
Before KAATSU, Morgan used to shovel snow in the mornings and his hands would get cold. No more.
At first, he used to shovel snow and then do a KAATSU Fitness session when he came into his home. "With more than a foot of snow on the ground, I always had a lot of snow to shovel. My hands would get borderline frostbite. I would do about 6 sets on the Pro Low pressure setting and my hands were as warm as ever.
But nowadays, I just wear the KAATSU Cycle 2.0 while I shovel. It is a tremendous workout that solves the immediate problem of removing snow from my driveway and porch and around the house, but my hands always stay warm. At first, I started wearing the KAATSU Air Bands over my jacket, but then I realized that the effects and warmth were so much better when the bands were over my shirt, but underneath my jacket. For someone with cold feet, putting bands on their legs would be great."
For who? Swimmers, competitive athletes, triathletes For what? Speed, strength, stamina, KAATSU At Home, KAATSU Aqua
Chris Morgan, head coach of Gator Swim Club in Massachusetts and the 2008 Swiss Olympic swim team coach, discussed the effects of doing 3 months of home-use KAATSU the original BFR and backyard pool workouts on his athletes' immediate and short-term post-lockdown performance in the swimming pool.
For who? Swimmers, water polo players, triathletes For what? KAATSU Aqua, rehabilitation, recovery
High school, club and national level water polo coach Dave Carlson from Los Alamitos, California and 2008 Olympic swim coach Chris Morgan of Danvers, Massachusetts discussed different way to recover from competitions and games with the KAATSU Aqua Bands and the KAATSU Cycle 2.0 device.
They described their athletes' applications of KAATSU the original BFR after water polo games, during high school dual meets, and after competitive swimming competitions.
They also discussed their own rehabilitation journeys with KAATSU when they were recovering from bone breaks, sore backs, inflamed gums, and broken ribs.
One backyard pool swim workout focused on breaststroke is listed below.
Backyard Pool Warm up
4 lengths kick on board
2 lengths underwater - somersault at halfway to work core / open turn at wall
8 lengths kick on board
2 lengths underwater - somersault at halfway to work core / open turn at wall
12 lengths kick on board
2 lengths underwater - somersault at halfway to work core / open turn at wall
16 lengths kick on board
2 lengths underwater - somersault at halfway to work core / open turn at wall
20 lengths kick on board
2 lengths underwater - somersault at halfway to work core / open turn at wall
Backyard Pool Main set #1
[3x]
4 minute seated static sculling
4x 1-length underwater mini breaststroke pull-outs
4 min vertical body static sculling (deep water preference)
4x 1-length underwater mini breaststroke pull-outs
4 min sculling on belly / static and slightly fetal position
4x 1-length underwater mini breaststroke pull-outs
1:00 rest
Backyard Pool Main set #2
** tethered with stretch-cord**
[2-3x]
10x super slow breaststroke cycles
Head-down sculling no breath UNTIL you need a breath then stop
Remain tethered and 5 vertical bobs in middle of pool
:20 seconds rest
20x super slow breaststroke cycles
Head-down sculling no breath UNTIL you need a breath then stop
Remain tethered and 5 vertical bobs in middle of pool
:20 seconds rest
30x super slow breaststroke cycles
Head-down sculling no breath UNTIL you need a breath then stop
Remain tethered and 5 vertical bobs in middle of pool
:20 seconds rest and REPEAT
Backyard Pool Cool down
[8x]
:20 easy flutter wall kick
1x push glide to opposing/opposite wall
Repeat
This episode on KAATSU the original BFR and KAATSU Aqua is brought together by SwimShare, an easy-to-use, quick and intuitive workout planning, tracking and sharing app for swimmers and coaches made by ClubAssistant.
Gators Swim Club head coach Chris Morgan (swam at UC Davis), International Marathon Swimming Hall of Famer Steven Munatones (swam at Harvard), and retired Navy SEAL Captain John Doolittle (swam at Air Force Academy) explain KAATSU and its applications to the swimming community.
Various KAATSU Aqua applications for competitive aquatic athletes are demonstrated below:
For who? Wrestlers, MMA fighters, competitive athletes For what? Rehabilitation, runctional movement, strength, flexibility, mobility
Andre Metzger was inducted in the Class of 2017 as a Distinguished Member of the National Wrestling Hall of Fame. He talked about the 9 Hands Principle where wrestlers - and swimmers - should think about using their 9 hands: their head ("cerebral hand"), 2 feet, 2 knees, 2 elbows, and 2 hands.
Metzger, a KAATSU Master Specialist over the past 5 years, 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.
He talked about some interesting concepts with Olympic swim coach Chris Morgan while discussing the 9 Hands concept for wrestling and swimming. They are both heavy users of KAATSU the original BFR:
For who? Swimmers, water polo players, divers, triathletes For what? Functional movement, strength, flexibility, mobility, KAATSU Aqua, recovery, rehabilitation
Olympic swim coach Chris Morgan is the head coach of Gator Swim Club located in Massachusetts. During these times of lockdowns, quarantines, and shelter-in-place and stay-at-home ordinances, Morgan gives backyard pool swimming workouts, Zoom dryland training, and KAATSU Aqua workouts to his 300+ member team.
Morgan discussed in detail how he incorporates KAATSU the original BFR in his pool workouts and how he uses KAATSU equipment at competitive swim meets in this speciality KAATSU interview. He provided examples of specific sets and drills that help his athletes develop their speed, stamina and technical skills in the pool.
1. Specific KAATSU Aqua sets for sprint middle distance and distance freestylers
2. Specific KAATSU Aqua sets for butterflyers backstrokers and breaststrokers
3. Specific drills for starts and turns
4. Specific KAATSU recovery protocols between races and between prelims and finals
For who? Swimmers, triathletes, water polo playerss For what? Functional movement, strength, Endless Pool workouts
In these trying times, many athletes are stuck at home during the coronavirus pandemic. They have no access to gyms, pools and in some cases, even their nearby beaches, tracks, fields and parks.
But a few lucky athletes - especially those who play water polo or swim competitively - have backyard pools (either in-ground or above ground). They can very effectively and efficiently use 8-12 meter small home pools to maintain their strength, speed and stamina with KAATSU Aqua Bands and elastic bands [see photos on left].
Olympic swim team coach Chris Morgan who also played and coaches water polo developed the following backyard pool drills and workout for those aquatic athletes who are under quarantine at their home. This specific workout is designed for players with a backyard pool and a tether of some sorts similar to the ones shown on left:
Warm-up:
• with water polo ball and “untethered”
[8x]
• hold ball like kickboard / kick against 1 wall for :20 seconds
• switch to holding ball against wall with feet / reverse sculling face down ~:20 seconds until breath
• :20 shallow water eggbeater while juggling ball left to right hand
• :20 seconds rest then repeat 6x
Main-set #1
• tethered pole [8x]
• 20 super slow freestyle cycles (1 left + 1 right = 1 cycle)
• all out flutter kick with face down until breath is needed
• :15 seconds rest
Main-set #2
• tethered pole [8x]
• ~20 seconds all out front sculling with WP ball between knees
• grab water polo ball
• ~20 sec easy breast kick or eggbeater while “resting” on water polo ball
Main-set #3 - more swim specific
• tethered swim
• 5 minutes continuous (:45 second moderate freestyle / :15 second easy sculling)
• 5 minutes continuous (:45 second moderate freestyle / :15 second NO breath flutter kick)
• 5 minutes continuous (:45 second moderate freestyle / :15 head-up long-arm dog paddle)
Cool-down
• untethered with water polo ball
• while standing on bottom of pool, walk around perimeter of pool (~2 feet from wall) and “dribble” against the side
• 2-3 tours clockwise and then 2-3 tours counterclockwise
Upper photo shows Jack Butera in a home pool in Florida. Lower photo shows Annabelle Paterson in New Zealand.
Coach Morgan also incorporates KAATSU the original BFR into his backyard pool workouts.
For who? 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 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:
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 æ£åº§). 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.
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.
For who? KAATSU Specialists, competitive athletes For what? Strength, recovery
Former NCAA athlete and KAATSU Specialist Chris Dahowski understands the three specific areas of advantages and benefits of KAATSU for competitive athletes. He calls this concept, the Three P's of KAATSU:
* Physical
* Physiological
* Psychological
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 Constant 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 the original BFR protocol," explains Olympic coach Chris Morgan. "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.
Morgan explains, "Instead of "race pace", I like to tell the 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."
Dahowski, who coaches dozens of teenage athletes and prepares them for NCAA Division 1 competition, has a unique view of how to optimally use KAATSU Air Bands during coaching of his high school athletes.
“We push our swimmers in fast-swimming sets for 12-18 minutes. Then we will build a social kick where the kids can grab their kick boards and talk as much as they want during specific times during a workout,” Dahowski explains. “But if they do not give it their all or slack off, then we subtract a minute from the social kick. So if we have a built-in 5 minutes of social kicking within a workout and they slack off, then we knock off a minute of their social kick time.
Believe me, when their social kicking time is reduced, the kids have a great way to focus.”
The social kick serves another purpose. It is a great way for Dahowski to gauge whether or not his athletes are reaching their potential.
“After a really hard set, they start their social kicking. But on the first 50, the kids are totally quiet, just kicking slowly with their kick boards. When they have really pushed themselves, they need time for their body – and minds – to recover. But by the 75, I start to hear murmurings and then by the 100, they are chattering like normal. This is a great indicator whether or not the intensity was there.
When I start to hear giggling, I know they are ready to go for the next (hard) time."
For who? swimmers, student-athletes For what? Strength, stamina, functional movement, mobility, flexibility, recovery
"When I went into a library and saw the Guinness World Records book, it was a light shining on it in the shelves," recalled Yuko Matsuzaki. "It was like a golden book. I had to read it. Even as a young girl - maybe 7 or 8 years old - I wanted my name to be in this great book of world records. It was a book that I read from cover to cover when I was a kid."
Matsuzaki, originally from Tokyo, Japan, continued to dream as she became a fin swimming champion and was later inducted as an Honor Swimmer in the International Marathon Swimming Hall of Fame for her prolific career in the sport.
"I was doing well as a fin swimmer, but then I had a chance meeting with Paul Asmuth [shown below]. He was a [7-time] world champion in marathon swimming and he encouraged me to try marathon swimming," she explained. She tried it and fell in love with the sport where competitive races up to 88 km consumed her. "I absolutely loved it. I was always the only swimmer from Japan, so when I competed in races in Italy, Argentina, Greece, Brazil, France, Canada, Serbia and the United States, the sponsors and race organizers always asked me to support them and promote the race.
It was wonderful being around these great marathon swimmers, traveling across the globe, and doing something that I love."
She was later honored by the prestigious International Marathon Swimming Hall of Fame - but getting into the Guinness World Records still remained on her mind for decades.
Finally, an unexpected opportunity came up - at the age of 57 - for Matsuzaki to realize her dream. She set off to break the Longest continuous swim in a counter-current pool of 16 hours in an official Guinness World Record attempt at the 2019 WOWSA Ocean Fest in Seaside Lagoon in Redondo Beach, California. Watkins Manufacturing installed its signature E500 Endless Pool on the beach and her attempt was set.
"Only when I got to Redondo Beach did I learn that it takes time for the pool to warm up so we delayed the swim start by one day," she said. So she set off at 8:00 am on Saturday, October 5th.
"She immediately got into her 'all-day pace', but I sensed something was a little off," said observer Steven Munatones. "She could swim all-day in a lake, sea, river or ocean, but it was an entirely different form of swimming in place at a constant pace. It requires a lot of concentration and focus to stay precisely in the middle of the Endless Pool's counter current. I think it is harder than even running on a treadmill or cycling on a stationary bicycle. She was looking down constantly at the same Endless Pool logo and could not see much of anything around her as she continued to swim.
Munatones recalled, "Yuko started at a comfortable 1 minute 55 second pace per 100 meters in the Endless Pool. She got into a groove and continued hour after hour without stopping.
Under the official Guinness World Records rules, she could rest, eat and go to the bathroom for up to 5 minutes per hour.
Most of her rest stops were between 4 - 5 minutes, but she never once got out of the pool. During her rest stops, she mostly stretched, but she also ate some amounts of Japanese rice porridge, chocolate bits and banana slices. She really did not drink much water or fluids, which concerned everyone, but she explained that she never was much of a drinker during her marathon swims."
Gradually, she slowed down her pace as her rhomboid muscles in her upper back between her scapula became painful, especially on her right side. Despite the constant rhomboid spasms that she was experiencing, she continued to swim.
She slowed to 2:00 per 100 meters, then 2:01, then 2:02, then 2:05, then 2:06.
By the 14th hour at 10 pm, the pain became unbearable. She started to swim only with her left arm as her right arm hung at her side. She kept her kick up and soldiered on. After her 11:00 pm break, she started to swim breaststroke. "I cannot remember when the last time I swam breaststroke - at least 40 years ago," recalled Matsuzaki.
Chieko Smith and Chris Morgan were serving as observers and late-night support team. They were cheering her on and trying to put a light mood in the situation as midnight approached. "I was constantly writing messages on a whiteboard so she could read as she turned her head to breathe on her left side," said Smith. "Josef Köberl, a fellow Guinness World Record holder and famous ice swimmer, also stayed through the night supporting her - it was really something to see these record holders support each other."
"But late at night with few fans, it is very tough mentally to keep on swimming," Munatones explained. "There is the pain that she was feeling first on her right side and then the pain expanded towards her left side. Within her own thoughts, she had to face this excruciating discomfort in the darkness."
Finally, Chris decided to do some KAATSU the original BFR and its patented KAATSU Cycle mode on her arms during one of her rest breaks. "Yuko has been doing KAATSU Aqua for years. It helps her sleep and helps relieve some of the pain in her shoulders, so we decided to put the KAATSU Air Bands on her as she stopped and was eating some chocolate."
"I felt immediate relief so I started back up freestyle again, but we were still 8 hours from reaching my 24-hour goal,' Matsuzaki said later.
Matsuzaki gradually slowed down to 3:22 per 100 meters as she did mostly breaststroke with an occasional 5-10 minutes of freestyle over the last 8-hour stretch of swimming. Smith recalled, "She got a bit of adrenalin when she passed the 16th hour to break the existing record.
Then her long-time marathon swimming friend Shelley Taylor-Smith really got her pumped up. Shelley, a 7-time professional marathon swimming champion, knew how Matsuzaki was feeling and she knew exactly what to do. She smiled at her, cheered, and kept on writing inspirational messages to her. We all could immediately see the impact of Shelley's presence. Yuko immediately picked up her speed and improved her mindset."
Munatones agreed, "Yuko was always in a great mindset, but she was hurting big-time. I was really worried and did not think she would make it to 24 hours. But Shelley was great. Shelley really knows how to transform the mindset of a tired and frustrated marathon swimmer. Without Shelley and Chieko and Chris doing KAATSU, I doubt Yuko could have made it through the night. Each of them, in their own way, pulled Yuko out of the depths and helped her continue swimming."
But it was not easy. Matsuzaki started to hallucinate, as do many marathon swimmers when they approach or exceed 24 hours in the water. Matsuzaki asked her team around 2 am, “Do you see the sea lions?“
“I saw sea lions and sea dragons while I was swimming,” explained Matsuzaki. “At one level, I knew that I was swimming in an Endless Pool. But I was swimming for hours and hours staring down at the same thing: an Endless Pool logo on the bottom of the pool. Eventually, that logo became black coral and I told Chieko and Chris to protect me from the worms that were peeking out from the black coral.”
Despite imaging playful sea lions, scary sea dragons and menacing coral worms that were sharing the Endless Pool with her, Matsuzaki kept her cool throughout the 24-hour stationary swim.
"So many people worked on this project with me including Mark Lutz, Aimee Soto and Nick Kale - and then everyone from the City of Redondo Beach from the Mayor Bill Brand to channel hero John York. I could not let any of them down - I had to keep swimming despite the pain. This was my one chance to set a world record - this was just one day of my life and I had to make it worthwhile. I have done other 24-hour swims in addition to a 33-hour swim in Lake Cane in Orlando, but this was really hard.”
By daybreak, Matsuzaki was in her final stretch and into a groove. By 6:00 am just before the sun rose, more and more fans had gathered in Seaside Lagoon and were cheering her on. People were taking photos and videos and posting it online - and Matsuzaki was taking it all in. "I was so looking forward to the final countdown."
Over the last 20 minutes, hundreds of spectators had surrounded the pool and then final countdown began. When it was finished, Matsuzaki took photos with and showed everyone the wrinkled skin on her hands.
Follow-up to the posting regarding KAATSU the original BFR and its application to enhance the healing of a cracked calcaneus (heel) bone: see here.
Olympic swim coach Chris Morgan recently fractured his right calcaneus bone (heel). The injury resulted in a crack about 75% through the entire bone.
Morgan did KAATSU Cycles on both his arms and legs while in a boot, on crunches and taking pain medications for the last two weeks at his home. The doctor instructed him not to walk or apply pressure on the healing bone until he cleared him. "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."
After doing KAATSU Cycles in the morning and evening every day, he was able to stand and walk on this cracked - but healing - heel after 10 days. And walking fully without a boot or crutches within 15 days. According to the standard prognosis, this kind of healing is unheard of.
"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," Morgan recalled.
"But after only 10 days, I surprised my doctor by being able to stand and walk on my heel. He asked what I was doing. Admittedly, standing and walking is not yet completely pain-free, but I was able to reduce his estimate from 6 weeks to 10 days."
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 explains, “The doctor told me to be completely off my injured foot for 6 weeks. I did KAATSU daily - twice daily. Based on my quick healing of my broken ribs, I guessed that my bone should be healed enough to start walking within 2 weeks with KAATSU.
Well, being able to walk only took 10 days of KAATSU Cycling – and every day feels even better."
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."
After 15 days of twice-daily KAATSU Cycles done in the morning and evening, Morgan was able to walk without crutches and without a walking boot, vastly increasing his mobility within 2 weeks while his physician had predicted he would be only able to stand on his heel after 6 weeks.
Olympic swim coach Chris Morgan fractured his right calcaneus bone (heel) while unceremoniously falling from a height of 15 feet right 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," Morgan 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. "It was painful and there is no way to walk on it, but I could sit up and do KAATSU the original BFR 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.
Morning KAATSU Session:
* 3-6 KAATSU Cycle sets on arms doing the KAATSU 3-point exercises (Hand Clenches + Biceps Curls + Triceps Extensions), performed slowly and steadily without weights or resistance bands
* 3-6 KAATSU Cycle sets on legs while contracting the quadriceps and hamstrings and doing leg extensions while sitting, performed slowly and steadily
Evening KAATSU Session (ideally 1 hour before bedtime:
* 2-3 KAATSU Cycle sets on arms doing the KAATSU 3-point exercises (Hand Clenches + Biceps Curls + Triceps Extensions), performed slowly and steadily without weights or resistance bands
* 2-6 KAATSU Cycle sets on legs while relaxing and doing simple movements and stretching while sitting
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 plan to be healed enough to start some walking within 2 weeks with 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."
Coach Peter Andrew spoke eloquently on a topic he knows very well about training world-class swimmers: Quality vs Quantity: Non-Traditional Periodisation of Training Volume to over 1000 delegates, representing over 400 organizations and National Federations at the Hangzhou Intercontinental Hotel. Andrew headlined the 3-day FINA World Aquatics Convention between December 8th and 10th.
Speakers at the 2018 FINA World Aquatics Convention and FINA Swimming Coaches Golden Clinic covered myriad topics to the world's most accomplished coaches and administrators.
"It was years ago that Peter inquired about KAATSU the original BFR and KAATSU Aqua, its application in the swimming and aqua therapy worlds," recalled Chris Morgan, an Olympic coach who runs Crimson Aquatics in Massachusetts. "He started to use KAATSU for recovery after workouts and between heats and the finals, and later for dryland training, and with the KAATSU Aqua Bands when doing explosive sprints in the pool."
After making his presentation at the 5th FINA World Aquatics Convention, Andrew shifted from a speaker to a coach attending the 14th FINA World Swimming Championships held between December 11th and 16th.
Born and raised in South Africa, Andrew was an avid swimmer who later became a member of the Naval Operational Dive Team with the South African Naval Defense Force before earning his business management degree from Natal Technico.
Andrew moved to the United States and established the Aberdeen Aquaholics in South Dakota. The team moved to Kansas and evolved into Indie Swimming and then into the Race Pace Club where his son and world champion Michael trains.
He coached Michael who became the United States' most successful national age group swimmer with over 100 national age group records with four national titles in the 50m freestyle, 50m breaststroke, 100m breaststroke and 50m butterfly, and a 2016 world 100m individual medley championship. As his son developed into one of the world's fastest swimmers, Andrew’s influence within the global swimming community has increased.
The Andrew's pair incorporates Ultra Short Race Pace Training and KAATSU into their training regimen.
For more information on the World Aquatics Convention and FINA Swimming Coaches Golden Clinic, visit here. For more information on Peter Andrew, visit here.
There all kinds of various applications of KAATSU the original BFR. KAATSU Aqua Bosu Ball Kicking with KAATSU Specialist Shotaro Shimazaki at McGaugh Pool in Seal Beach, California doing KAATSU Aqua Bosu Ball sprint kicking (both freestyle and breaststroke) with KAATSU Aqua Bands on legs (with 25 Base SKU + 200 Optimal SKU pressures).
KAATSU Aqua Sit-ups: start horizontal in the water while grabbing onto a Bosu Ball; then climb on top of the Bosu Ball. Do 3 sets to failure.
KAATSU Aqua Triceps Extension with a Water Polo Ball: hold inflated water polo ball with both hands and push ball underwater in 3 sets (doing a number of repetitions sufficient to cause muscular failure) with 20-30 seconds between each set.
KAATSU Aqua Inflated Ball Hold: hold water polo ball underwater with a straight arm while kicking and moving forward.
KAATSU Aqua Double Hand Inflated Ball Hold: hold inflated water polo ball vertically underwater with both hands while kicking forward.
KAATSU Aqua Stationary Core Lifts: move water polo ball left, right, backwards and forwards in 3 sets until failure while attempting to stay stationary and afloat on the surface of the water.
KAATSU Master Specialist David Tawil and Shimazaki move ball underwater with a straight arm (KAATSU Aqua Inflated Ball Vertical Hold), then alternate with KAATSU Aqua Sit-ups.
KAATSU Aqua Recovery Breaststroke: easy pace breaststroke with KAATSU Aqua Bands on.
KAATSU Aqua Sprint Breaststroke Kicking (against wall): do 30 fast breaststroke kicks (first set of 3 with 20-30 seconds rest between sets).
KAATSU Aqua Running Forwards + Backwards: do short runs in shallow water, both forwards and backwards (first set of 3 shown with 20-30 seconds rest between sets).
KAATSU Aqua In-Water Jumps (forwards + backwards in shallow water): do in-water jumps, both forwards and backwards, in shallow water.
KAATSU Aqua In-Water Jumps (forwards + backwards in deeper water): do in-water jumps, both forwards and backwards, in deeper water.
KAATSU Leg Lifts: place back against the wall of the pool and extend arms along the pool's edge. Lift legs slowly and steadily in a variety of movements.
KAATSU Aqua Burpees: 1st lap is butterfly + pull-ups off the diving board performed to muscular failure; 2nd lap is freestyle; 3rd lap is butterfly + push-ups on deck performed to muscular failure; 4th lap is freestyle
