Showing posts with label bicep curls. Show all posts
Showing posts with label bicep curls. Show all posts

Monday, August 31, 2015

Reconditioning from Quadriceps Atrophy with KAATSU

Many athletes significantly atrophy due to injuries sustained in practice and gains. In order to quickly and effectively recondition with KAATSU from atrophy of the quadriceps, KAATSU recommendations are as follows using either the KAATSU Master or KAATSU Nano together with the KAATSU Air Bands (both arm and leg bands):

*Be well-hydrated before starting KAATSU
*Always follow KAATSU protocols (i.e., always have good capillary refill within 2 – 3 seconds, no occlusion, no numbness)
*Always start with the KAATSU Cycle (i.e., 8 cycles of 20 seconds pressure on + 5 seconds pressure off)

Key Points
*KAATSU can be done daily, even twice per day during rehabilitation or recovery from injuries
*Use a high Base SKU and the highest Optimal SKU that is safe and falls within the standard KAATSU guidelines
*Always begin with at least 2-3 KAATSU Cycles on arms and legs
*Do not release the air in the KAATSU Air Bands throughout the entire reconditioning workout (unless, of course, you feel numbness or become lightheaded)
*Never have pain in the joint, tendon or bone while doing KAATSU
*Always sue the correct form in any movements
*The rest between sets and between exercises should be no more than 20 seconds maximum

STEP 1: Start with the KAATSU Cycle on the arms at an average Base SKU and average Optimal SKU (e.g., if your Optimal SKU is 250 SKU, start with an SKU of 220-230). Do 1 – 2 more KAATSU Cycles on the arms as a warm-up.

STEP 2: Set the appropriate Base SKU and Optimal SKU on the arms and do either the KAATSU 3-point Exercises for the arms* or a specific upper body workout with the KAATSU Arm Bands on. If the KAATSU 3-point Exercises are done, do 3 sets each of (1) hand clenches (optionally with hand grips), (2) bicep curls (optionally with light resistance), and (3) triceps extensions (optimally with light resistance) until muscular failure.

STEP 3: Remove KAATSU Arm Bands and place KAATSU Leg Bands on to begin the KAATSU Cycle on the legs.

STEP 4: Do one normal KAATSU Cycle (i.e., 8 cycles of 20 seconds pressure on + 5 seconds pressure off).

STEP 5: Do 3 – 5 modified KAATSU Cycles of 60 seconds pressure on + 20 seconds pressure off at the highest Base SKU and Optimal SKU as possible.

STEP 6: Do the KAATSU 3-point Exercises for the legs or 3 sets of (a) heel raises, (b) standing hamstring curls, and (c) non-lock partial extension squats (both one-leg and two-leg if possible), and walking or other recommended movements as recommended by the physical therapist.

*If you can do over 40 repetitions before reaching failure, then the Base SKU and Optimal SKU are too low. Increase the Base SKU or Optimal SKU so ideally the number of repetitions on the first set is 30 repetitions before failure.
*Always breathe throughout the KAATSU exercises and remain well-hydrated.
*Always go to muscle failure on each set. On the last set of each exercise, muscular failure should come quickly.
*A disturbance of homeostasis will occur and muscular discomfort will be significant, partly due to lactate build-up.
*KAATSU Aqua Bands can be used in a therapy pool or swimming pool to augment the recovery if aqua-therapy is also incorporated in the athlete’s rehabilitation program.
*Because KAATSU has systemic effects, it is recommended to also do KAATSU on the arms in addition to the legs.

Copyright © 2015 by KAATSU Global

Friday, August 14, 2015

KAATSU'ing Collegiate Soccer Players

For who? Competitive athletes, soccer players, masters athletes, weekend warriors
For what? Strength, recovery, functional movement, mobility, rehabilitation, recovery

Sten Stray-Gundersen, a collegiate defender, is stronger and fitter than ever before as he shared his KAATSU protocols.

All exercises are performed after a proper KAATSU Cycle warm-up wit the maximum Optimal pressure of 400 SKU on his KAATSU Nano.

Post-lift KAATSU Session (adjunct to team weight training 2-3 times per week):

ARMS: 3 sets of each exercise
1) Biceps curls to failure--usually with 5 lb dumbbells (important to get to absolute failure on these to maximize the failure signal response early)
2) Tricep extensions/dips--on pull machine or bench (exaggerate running form on the pull machine)
3) Pull-ups/chin-ups--slow on the way down, fast on the way up (5-10 per set is good)
4) Push-ups--go for highest number of repetitions on the first set in order to cause a huge failure signal (important to maintain proper form and not let core drop when reaching fatigue). Once proper form is lost, the set is over. Also important--the push-ups are the final exercise so really have to push.

LEGS: 3 sets of each exercise
1) Squats--use barbell with maximum 50 additional lbs (like bicep curls, it is important to go to complete fatigue to get early failure signal). On the last set, I do single-leg squats when my legs are already tired so I can focus on my form and specific areas I want to improve.

2) Single leg RDLs/hamstring curls--focus on form, use maximum of 50 lbs (important: do not go to complete failure as this is very hard to do with RDLs, instead go for 10-15 repetitions per leg per set)

3) Band walks--side, forward, and back (use elastic resistance band at ankles and get in squatting position--the lower you go, the harder it is--do 15 each way before my legs feels very, very pumped

4) Lunge-to-step-up--with or without weight (use bench and do one reverse lunge into a step-up) important to be explosive on the way up, stable and slow on the way down

5) Split-jumps/sideways-bounding/box jumps/ladder work--these are different options for the last leg exercise (utilizes cardio as well as muscular endurance) important to go to complete failure on these--similar to push-ups for arm training

6) Abdominal routine--do the ab roller forward-side-side, but there are many options (number of repetitions are between 10-20 per set depending on the exercise)

Post-running routine (adjunct to running workout):

Do not do arms on this day to avoid muscle hypertrophy in upper body, but can do variations of the above if necessary.

LEGS: 3 sets of each exercise
1) Squats--see above (do second and third set single leg to isolate muscle worked during running) also use less weight on this day
2) Ladders--perform 10 different ladder exercises within a 30-second period with 20 seconds rest (do 3x30 seconds at very high tempo)
3) Band walks--see above
4) Walking lunges with weight (30 lbs maximum)--do 10-15 repetitions per leg or until failure
5) Abdominal routine--see above

Pre-/during-/post-soccer training routine: ALL LEGS

Pre-Training: KAATSU Cycle: juggling/passing/dribbling at high pressure (usually 5-10 minutes only)

During Training: inflate at sub-optimal pressure (usually 30-50 SKUs below optimal)--perform different drills incorporating 1) fast feet movement with/without the ball 2) passing accuracy 3) shooting--Be creative.
All should be done within a 20-minute window, with rest in between each set, but not your typical "exercise-rest" KAATSU protocol. Important to really focus on form and perform things fast, but under control.

Post-Training: After a hard session and for recovery: KAATSU Cycle at high pressure--heel-toe exercises on first two cycles, one set of squats on the third cycle, and then actively stretching areas of discomfort during cycles.

Copyright © 2015 by KAATSU Global