Absolute Best Use Of An NFL Football Stipend

For who? Football players, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home





During the lockdowns across the United States, 22 states are homes to NFL (National Football League) teams from Massachusetts to California.

The NFL makes decisions for all 32 teams that are fair across the board - including how often and how long they can train during the lockdowns, quarantines, shelter-in-place and work-from-home ordinances that are currently in place in the 32 cities and states across America.

One of the decisions made relates to equipment: "Players who require specialized equipment to complete their offseason workouts and achieve contract bonuses will be allowed a stipend of $1,500 to purchase what is needed for workouts. The parameters of the workouts and how they will be measured will be left up to the players and teams."

"For a budget of $1,500 per player, there is no other piece of equipment that is as versatile, effective and efficient as the KAATSU Cycle 2.0," says Steven Munatones. "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 from any musculoskeletal injury they may have with KAATSU the original BFR."

Speed
The KAATSU Cycle 2.0 and the KAATSU Air Bands can be used in different ways to develop speed (see examples here). The ideal KAATSU speed workout begins with the KAATSU Cycle mode and then continues in the KAATSU Training mode with bursts of speed - either sprints or agility drills.

Strength
The ideal KAATSU strength workout begins with the KAATSU Cycle mode and then continues in the KAATSU Training mode with any type of bodyweight exercises or with light weights (see suggestions here) - or the videos below with numerous examples with Dr. Cory.

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 begins with the KAATSU Cycle mode and then continues in the KAATSU Training mode with any type of aerobic work including running, using rowing machines, spinning bikes or treadmills, or doing burpees or quick bodyweight exercises.

In the KAATSU Training mode with the KAATSU Cycle 2.0 unit untethered from the bands, athletes can do shuttle runs or any kind of agility drills - they can even attempt any kind of Tabata regimen with the KAATSU Air Bands on, and their pulse will skyrocket and imitate any kind of elevated heart rate they would face in the game.

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

Rehabilitation
Effective rehabilitation and recovery are both well-documented by using the KAATSU Cycle mode, at least 3 times per day whether 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), 3-6 KAATSU Cycles are the most effective means to remove lactate from a vigorous workout.

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 Cycle 2.0 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.

Cost
The KAATSU Cycle 2.0 costs $899, leaving another $600 for the NFL athlete to utilize on a wide variety of additional equipment, all of which can be complementary and incorporated into a KAATSU workout including weights, resistance bands, TRX straps, Bosu balls, jump ropes, medicine balls, AlterG machines, red light therapy, etc.

If KAATSU is used as recommended (i.e., before, during and after workouts) and before bedtime for full recovery, the cost per use over the course of a year is $1.23 (or $0.61 over 2 years).



KAATSU Cycle 2.0 Features
* compact
* quiet
* can be used anywhere anytime by anyone - including the family members of the NFL players
* light
* durable
* useful for arms, legs and core
* includes 4 KAATSU Air Bands for both arms and legs
* easily rechargeable battery with a USB-C charger (that pulls into smartphone chargers or laptops)
* waterproof for use in the pool

Patented
Based on the original KAATSU know-how and US patent #9,775,619 (Compression and decompression control system and vascular strengthening method).



































































Copyright © 2014 - 2020 by KAATSU Global

Dr. Cory On Sharing A KAATSU Cycle 2.0 - Partner Workouts

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home







Cory Keirn DPT and his wife Shelby do partner workouts in their home gym with KAATSU the original BFR. They use 2 separate sets of KAATSU Air Bands (a medium set for her and a large set for him) while sharing 1 KAATSU Cycle 2.0 unit. They demonstrate how to share the KAATSU Cycle 2.0 unit while working out together with a spinning bike, TRX straps, dumbbells, kettlebells, resistance bands, and a variety of body weight exercises.

Copyright © 2014 - 2020 by KAATSU Global

Dr. Cory On KAATSU For Pull-ups Or Vertical Pulling Motion

For who? Student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home







Cory Keirn DPT explains and demonstrates various exercises on your legs and arms while using the KAATSU Cycle 2.0 with KAATSU Air Bands and TRX Straps for doing pull-ups or any vertical pulling motion adhering to the principles and protocols of KAATSU the original BFR.

Copyright © 2014 - 2020 by KAATSU Global

Dr. Cory On KAATSU Cycles For Your Shoulders

For who? Student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery







Cory Keirn DPT explains and demonstrates various exercises for your shoulders using the KAATSU Cycle 2.0 and KAATSU Air Bands on your arms and legs while using resistance bands, TRX bands, kettlebells, and a pipe with fishing weights and sand following the principles of KAATSU the original BFR.

Copyright © 2014 - 2020 by KAATSU Global

Dr. Cory On KAATSU Overhead Isometric Press

For who? Student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home



Cory Keirn DPT demonstrates and explains overhead isometric press and other exercises with KAATSU Air Bands on his legs adhering to the principles and protocols of KAATSU the original BFR.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home With Laurel Kuzins

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility



Laurel Kuzins is a highly popular and experienced yoga, Pilates, and GroupX instructor and Functional Mobility Specialist from Santa Monica, California.

She will lead the KAATSU At Home workouts starting at 3 pm California time / 6 pm New York time on Mondays, Wednesdays and Fridays this week. These KAATSU workouts are for both aging Baby Boomers and for Competitive Athletes (high school + collegiate + Olympian + professional + fitness + masters).

Kuzins is all about wellness and believes that helping people to feel their best is her life's purpose. Laurel creates a diverse range of workouts striving to make fitness fun and accessible for everybody no matter what stage of your health journey you are on.

A native of northern California and former water polo player, she received her Bachelor's Degree from University of California Santa Cruz.

Note: Kuzins will add optional active stretches in between some of the exercises. Modifications will be offered as well as 1-2 bonus exercises (3x with 30 seconds on + 20 seconds rest) and a Q&A session with KAATSU Master Specialists.

Monday, April 13th KAATSU At Home Workout

KAATSU Air Bands on Arms
- wrist curls 20 seconds - 2 sets
- tricep dips (on floor or chair) 3 sets - 30 seconds on, 20 seconds rest
- forearm plank with shoulder extension 3 sets - 30 seconds on, 20 seconds rest as follows
1. Slow motion
2. Moderate
3. Fast
- push ups 3 sets, 30 seconds on, 20 seconds rest as follows:
1. Normal
2. Slow motion
3. Hold each one at the bottom for three seconds

KAATSU Air Bands on Legs
- "Jump rope" - 2 sets, 30 seconds each, as follows:
1. up and down
2. side to side
- Active Mobility Work - "world's greatest stretch" - 30 seconds/side
- Reverse Lunges 3 sets - 30 seconds on, 20 seconds rest, per side as follows:
1. Normal
2. Normal + pulse at the bottom with hovered knee for 10 seconds
3. Optional forward kick + reach
- Heart rate boost (30 seconds each)
Jumping jacks
Ice skaters
Side kick with optional punch
- Cossack Squats - 3 sets - 30 seconds on, 20 seconds rest as follows:
1. Normal
2. Hands behind head
3. (20 seconds normal) + isometric hold on each side for 10 seconds
- Heart rate boost (30 seconds each)
Jumping jacks
Ice skaters
Side kick with optional punch
- Spiderman pushups - 3 sets, 30 seconds on, 20 seconds rest, progress into them as follows:
1. Mountain climbers with knee to tricep
2. Spiderman pushups
3. Spiderman pushups (20 secs) with 10 seconds knee to tricep pulse and the end on each side
- Heart rate boost (30 seconds each)
Jumping jacks
Ice skaters
Side kick with optional punch
- Core Work 90 seconds straight through
1. ins and outs (30 seconds)
2. bicycles (30 seconds)
3. butts off the floor
Active Stretching - length depending on time

For more information on Laurel, visit her website at www.wellnesswithlaurel.com.

To join the daily KAATSU At Home Zoom workouts, visit here (https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09), Meeting ID 282-796-5029, Password 102833. Or call by dialing +1-253-215-8782 or +1-301-715-8592, Meeting ID 282-796-5029, Password 102833.

Copyright © 2014 - 2020 by KAATSU the Original BFR

Chris Morgan On KAATSU Aqua

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



Copyright © 2014 - 2020 by KAATSU Global

Dr. Cory Explains The Physiological Effects Of KAATSU, The Original BFR

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery



Cory Keirn DPT discusses the physiological effects of KAATSU (e.g., muscle strength, muscle endurance, VO2 max).

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home: No Time No Excuse - Household KAATSU

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery



Steven Munatones led a household workout-focused KAATSU At Home session geared for Baby Boomers on Friday, April 10th.

People can use KAATSU the original BFR for exercise or rehabilitation while...

* typing an email in your office
* waiting for an airplane or the train
* sitting in the passenger seat on a long drive
* washing the dishes
* washing the windows or your car
* folding clothes
* watching TV
* doing homework or reading a book
* walking your dog
* stretching
* vacuuming the carpet
* packing and unpacking your bags
* tidying up your room
* gardening or raking leaves or shoveling snow (caution: extremely hard!)

Once you understand that exercise and rehabilitation can be done anywhere anytime, your efficiency and effectiveness in getting things done goes way up. And exercise is transformed to simple movement - that you constantly do during the course of your day - with KAATSU equipment.

George Newman of Arvada, Colorado provided information on trigger points and plantar fasciitis.

Plantar Fasciitis can be caused by trigger points. Trigger points (or myofascial trigger points) are localized muscle spasms that can cause referred pain. When people use foam rollers, they are generally trying to work out trigger points. Trigger points are defined as exquisitely tender spots that can be felt in discrete taut bands of hardened muscle tissue that produce localized and/or referred pain.

For plantar fasciitis, these muscles are common suspects in order of most to least frequent:

* Soleus
* Gastrocnemius
* Quadratus plantae
* Flexor digitorum brevis
* Abductor halluces
* Abductor digit minimi
* Tibialis posterior

In the graphic in the links for each muscle, the X is a likely location of the trigger point in the muscle. The red is where you might feel the pain. When you go “find” a trigger point, pressing fairly hard in the area of the X, you should feel some pain, if there is a trigger point. Sometimes it feels like a very sharp pain. A common place to find trigger points is in the muscles at the top of the shoulders, as many people carry tension there.

An excellent layperson’s book on trigger points is The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief by Claire Davies 3rd edition. Davies presents a massage technique to release the trigger point. Massage the trigger point in one direction, like you are ironing, at a pain level of about 7 for 10 or so strokes. If it hasn’t released, quit for a while and come back later. In my case, I had knee pain for 10 years before I learned of this. It took me weeks of daily massage to get the points to release and much longer for them not to come back.

There are other release techniques. Physical therapists do dry needling. For techniques you can do yourself here are some others:

* Ice and stretch. Put an ice pack over the trigger point for about 10 seconds, then stretch the muscle. Recheck to see if it has released. Repeat if necessary.
* Contract and stretch. Put the muscle into near stretch position and the contract it at about 20% force. Repeat on the agonist muscle (i.e. the triceps if the trigger point is in the biceps). Now stretch the muscle with the trigger point. Recheck to see if it has released. Repeat if necessary.
* Fold and hold. This is known as Strain-CounterStrain in the osteopath world. Can be easier with a partner. Find the trigger point. Keeping pressure on the trigger point, find a position for the muscle where the trigger point pain is at least 2/3’s less. Now you can release the pressure on the trigger point, but hold the position for 90 seconds. Recheck to see if it has released. Repeat if necessary. This technique has a very high release probability.
* Ischemic compression. This is commonly used by massage therapists. Press and hold pressure on the trigger point till the pain diminishes.

The big references is the two volume set by Travell and Simons. Myofascial Pain and Dysfunction: The Trigger Point Manual (2-Volume Set). These are overkill for most lay people. The illustrations from triggerpoints.net are from these books.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home With Will Branum of Naked Warrior Recovery

For who? Work-at-home employees, student-athletes, competitive athletes, Navy SEALs, tactical athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home



A U.S. Navy SEAL with 26 years of service, William Branum is the founder of Naked Warrior Recovery and a KAATSU Master Specialist.

At an early age in his home state of Mississippi, Branum knew he wanted to be part of a team that would push him beyond whatever limits he thought he had and still enjoy the outdoors and all it had to offer. He charged forward and became an Eagle Scout and joined the Navy immediately after high school graduation. After graduating from the famed Navy SEAL Training (BUD/S Class 208), he was stationed in Virginia Beach, then San Diego, and finally Oahu where he served on multiple SEAL Teams, taught SEAL Sniper School, and deployed around the globe.

As with too many veterans, Branum suffered from numerous physical injuries and psychological symptoms that negatively impacted his well-being and quality of life.

He talked about his use of KAATSU the original BFR both at home and in the Pacific Ocean, his company, and THC-free CBD in the KAATSU At Home interview series with Navy SEAL captain John Doolittle and Steven Munatones.

For information about Branum's Naked Warrior Recovery and Branum, visit here.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home Workouts - Literally

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery



Cory Keirn DPT discusses KAATSU the original BFR and its impact on the future of exercise with the KAATSU Cycle 2.0 above.

In times of stress and self-isolation in quarantines and under shelter-in-place ordinances, KAATSU can be thoroughly and effectively integrated into your home life - so you can stay fit and maintain your healthy weight.







You can do the standard KAATSU 3-Point Exercises on your arms and legs - see above.

But you can also use KAATSU for exercise or rehabilitation while...

* typing an email in your office
* waiting for an airplane or the train
* sitting in the passenger seat on a long drive
* washing the dishes
* washing the windows or your car
* folding clothes
* watching TV
* doing homework or reading a book
* walking your dog
* stretching
* vacuuming the carpet
* packing and unpacking your bags
* tidying up your room

Once you understand that exercise and rehabilitation can be done anywhere anytime, your efficiency and effectiveness in getting things done goes way up. And exercise is transformed to simple movement - that you constantly do during the course of your day - with KAATSU equipment.



Retired Navy SEAL captain John Doolittle will lead 2 KAATSU At Home workouts on Friday, April 10th.

The first workout is geared for aging Baby Boomers (i.e., those over 50 years old). This Zoom meeting will be at 10 am California time / 1 pm New York time / 6 pm GMT.

The second workout is geared for younger competitive athletes. This Zoom meeting will be at 3 pm California time / 6 pm New York time / 11 pm GMT.

​​• Mondays: KAATSU At Home Zoom Workouts - Focus on Strength
​​• Tuesdays: KAATSU At Home Zoom Workouts - Focus on Speed
​​• Wednesdays: KAATSU At Home Zoom Workouts - Focus on Stamina
​​• Thursdays: KAATSU At Home Zoom Workouts - Focus on Flexibility
​​• Friday: KAATSU At Home Zoom Workouts - Focus on Core Strength & Balance

KAATSU At Home Workout #5 - Focus on Core Strength & Balance

​​Warm-up:
​​​​• Stretch and drink an entire water bottle before the workout begins.
​​• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands, but not two fingers between your arms and the bands (this would be too loose).
* Grab big beach towels and a bedsheet or heavy blanket

​Exercise #1:
​​​​• 3 sets of Hand Clenches + Biceps Curls + Triceps Extensions
Set 1: 20 slow Hand Clenches + 10 very fast Hand Clenches. Rest 20 seconds.
Set 2: 20 slow Biceps Curls + 10 very fast Biceps Curls. Rest 20 seconds.
Set 3: 20 slow Triceps Extensions + 10 very fast Triceps Extensions. Rest 20 seconds.​​

Exercise #2:
​​​• Folding towels
Set 1: Fold and refold a towel for 60 seconds. Rest 20 seconds.
Set 2: Very quickly fold and refold a towel for 60 seconds. Rest 20 seconds.
Set 3: Very quickly fold and refold a towel for 60 seconds. Rest 20 seconds.

Exercise #3:
​​​• Rolling towels
Set 1: Lay a towel down flat on a table or bed. Roll and unroll the towel using your forearms for 60 seconds. Rest 20 seconds.
Set 2: Very quickly roll and unroll the towel using your forearms for 60 seconds. Rest 20 seconds.
Set 3: Very quickly fold and refold a towel for 30 seconds. Rest 20 seconds.

Exercise #4:
​​​​• Making a bed
Set 1: Fold and refold a bedsheet or heavy blanket for 60 seconds. Rest 20 seconds.
Set 2: Very quickly fold and refold the bedsheet or heavy blanket for 60 seconds. Rest 20 seconds.
Set 3: Grab the end of the the bedsheet or heavy blanket and shake it out for 60 seconds. Rest 20 seconds.

​Exercise #5:
​​• ​​​Wax on, wax off
Set 1: Take a small towel and lay it on a table. Move it around in the clockwise direction with one hand in little circles for 60 seconds. Rest 20 seconds.
Set 2: Move the towel around in the clockwise direction with one hand in big circles for 60 seconds. Rest 20 seconds.
Set 3: Quickly move the towel around in the clockwise direction with one hand in either little or big circles for 20 seconds (your choice). Rest 20 seconds.
Set 4: Move the towel around in the counterclockwise direction with the other hand in little circles for 60 seconds. Rest 20 seconds.
Set 2: Move the towel around in the counterclockwise direction with the other hand in big circles for 60 seconds. Rest 20 seconds.
Set 3: Quickly move the towel around in the counterclockwise direction with the other hand in either little or big circles for 20 seconds (your choice). Rest 20 seconds.

Exercise #6:
​​• Take off KAATSU Arm Bands and hydrate during 3-minute rest. ​​• Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).

Exercise #7:
​​• ​​​Balancing
Set 1: Put the towel on your head and balance on one leg for 30-60 seconds. If this is too easy, grab 2 full water bottles in both hands and move your hands around to purposefully create instability in your core. Rest 20 seconds.
Set 2: Repeat. Rest 20 seconds.
Set 3: Put the towel on your head and balance on the other leg for 30-60 seconds. Rest 20 seconds.
Set 4: Repeat. Rest 20 seconds.

Exercise #8:
​​• ​​​KAATSU Walking
Set 1: Put a small book on your head and walk around the room for 30-60 seconds. If this is too easy, do leg lunges with the book on your head. Rest 20 seconds.
Set 2: Repeat two times. Rest 20 seconds between each set.

Exercise #9:
​​• Jumping Jacks
Set 1: Put the towel on the floor. Quickly jump over it 20 times forwards and backwards. Rest 20 seconds.
Set 2: Put the towel on the floor. Quickly jump over it 20 times left and right. Rest 20 seconds.

Exercise #10:
​​• Stretching
Set 1: Stand up straight and try to touch your toes for 10 seconds. Relax and repeat 3 times.
Set 2: Sit on floor with your legs in front of you. Try to touch your toes for 10 seconds. Relax and repeat 3 times.
Set 3: Sit on floor with your legs apart. Try to touch your toes for 10 seconds. Relax and repeat 3 times.

Join the Zoom platform here at https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09 with Meeting ID 282-796-5029, Password 102833.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home Workouts - Zooming In On Yoga And Shoulder Mobility

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, yoga, KAATSU At Home



Retired Navy SEAL captain John Doolittle and his wife led a yoga- and shoulder mobility-focused KAATSU At Home workout geared for Baby Boomers on Thursday, April 9th.

His earlier KAATSU the original BFR workout was geared towards strength for both younger competitive athletes and the Baby Boomers. Both workouts used the KAATSU Cycle 2.0.



Join the Zoom platform here at https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09 with Meeting ID 282-796-5029, Password 102833.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home Workouts - Zooming In On Stamina

For who? Work-at-home employees, student-athletes, competitive athletes, runners, Navy SEALs
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery









































Retired Navy SEAL captain John Doolittle led 2 stamina-focused KAATSU At Home workouts on Wednesday, April 8th. These workouts are more leg-focused than other KAATSU workouts that were offered this week.

The first workout was geared for aging Baby Boomers (i.e., those over 50 years old). The second workout was geared for younger competitive athletes.

​​• Mondays: KAATSU At Home Zoom Workouts - Focus on Strength
​​• Tuesdays: KAATSU At Home Zoom Workouts - Focus on Speed
​​• Wednesdays: KAATSU At Home Zoom Workouts - Focus on Stamina
​​• Thursdays: KAATSU At Home Zoom Workouts - Focus on Flexibility
​​• Friday: KAATSU At Home Zoom Workouts - Focus on Core Strength & Balance

KAATSU At Home Workout #3 - Zooming In On Stamina

Warm-up:
​​• Stretch and drink an entire water bottle before the workout begins
​​• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands, but not two fingers between your arms and the bands (this would be too loose).

Exercise #1:
​​• 3 sets of Hand Clenches + Biceps Curls + Triceps Extensions
Set 1: 20 slow Hand Clenches + 10 fast Hand Clenches. Rest 20 seconds.
Set 2: 20 slow Biceps Curls + 10 fast Biceps Curls. Rest 20 seconds.
Set 3: 20 slow Triceps Extensions + 10 fast Triceps Extensions. Rest 20 seconds.

​​Exercise #2:
​​• Take off KAATSU Arm Bands and hydrate during 3-minute rest.
​​• Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your arms and the bands (this would be too loose).

Exercise #3:
​​• 3 sets of Heel Raises + Standing Leg Curls + Non-lock Quarter Squats
Set 1: [2x] Do Heel Raises for 30 seconds + hold for 10 seconds. Rest 20 seconds.
Set 2: [2x] Do Standing Leg Curls for 30 seconds + hold for 10 seconds. Switch legs and repeat. Rest 20 seconds.
Set 3: [2x] Do Non-lock Quarter Squats for 20 seconds + hold for 10 seconds. Switch legs and repeat. Rest 20 seconds.

Exercise #4:
​​• 3 sets of Standing Lunges
Set 1: [3x] Standing Lunges on left leg for 30 seconds. Rest 20 seconds.
Set 2: [3x] Standing Lunges on right leg for 30 seconds. Rest 20 seconds.
• Note: if your knees or ankles hurt or this is uncomfortable, walk in place with high steps as an alternative.

Exercise #5:
​​• 3 sets of Mountain Climbers
Set 1: Medium-pace Mountain Climbers for 30 seconds + 10 fast Mountain Climbers all-out. Rest 20 seconds.
Set 2: Medium-pace Mountain Climbers for 20 seconds + 10 fast Mountain Climbers all-out. Rest 20 seconds.
Set 3: Medium-pace Mountain Climbers for 10 seconds + 10 fast Mountain Climbers all-out. Rest 20 seconds.
• Note: If your knees or ankles hurt or this is uncomfortable, walk in place quickly as an alternative.

Exercise #6:
​​• 3 sets of Non-rope Jumping Jacks
Set 1: Jump lightly for 30 seconds - up and down. Rest 20 seconds.
Set 2: Jump lightly for 30 seconds - left and right. Rest 20 seconds.
Set 3: Jump lightly for 30 seconds - forwards and backwards. Rest 20 seconds.
​​• Note: if your knees or ankles hurt or this is uncomfortable, stretch your quadriceps, hamstrings and calves as an alternative.

Exercise #7:
• 3 sets of Burpees
Set 1: Medium-pace Burpees for 20 seconds + 10 fast Burpees all-out. Rest 20 seconds.
Set 2: Medium-pace Burpees for 15 seconds + 5 fast Burpees all-out. Rest 20 seconds.
Set 3: Medium-pace Burpees for 10 seconds + 1 fast Burpee all-out. Rest 20 seconds.

Exercise #8:
​​• 2 sets of All-out Mountain Climbers
Set 1: Fast-pace Mountain Climbers for 20 seconds. Rest 20 seconds.
Set 2: Fast-pace Mountain Climbers for 20 seconds. Rest 20 seconds.
• Note: If your knees or ankles hurt or this is uncomfortable, walk in place quickly as an alternative.

Extra Exercise #9:
• Go outside and walk quickly for 10 minutes. Then cool-down with 2 KAATSU Cycles.

Extra Exercise #10:
• More Burpees.
• More Mountain Climbers.



Copyright © 2014 - 2020 by KAATSU Global

Backyard Pool Workout For Water Polo Players

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.

End Copyright © 2020 by KAATSU Backyard Pool

KAATSU At Home Workouts - Zooming In On Speed On April 7th

For who? Runners, competitive athletes
For what? Speed, strength, flexibility, mobility, balance, KAATSU At Home



Above are shown various KAATSU the original BFR exercises performed by 5-time Olympic medalist Justin Gatlin who did a KAATSU arm and leg workout with KAATSU inventor Dr. Yoshiaki Sato in Tokyo.



Retired Navy SEAL captain John Doolittle will lead 2 speed-focused KAATSU At Home workouts on Tuesday, April 7th.

The first workout is geared for aging Baby Boomers (i.e., those over 50 years old). This Zoom meeting will be at 10 am California time / 1 pm New York time / 6 pm GMT.

The second workout is geared for younger competitive athletes. This Zoom meeting will be at 3 pm California time / 6 pm New York time / 11 pm GMT.

​​• Mondays: KAATSU At Home Zoom Workouts - Focus on Strength
​​• Tuesdays: KAATSU At Home Zoom Workouts - Focus on Speed
​​• Wednesdays: KAATSU At Home Zoom Workouts - Focus on Stamina
​​• Thursdays: KAATSU At Home Zoom Workouts - Focus on Flexibility
​​• Friday: KAATSU At Home Zoom Workouts - Focus on Core Strength & Balance

KAATSU At Home Workout #2 - Focus on Speed

​​Warm-up:
​​​​• Stretch and drink an entire water bottle before the workout begins.
​​• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands, but not two fingers between your arms and the bands (this would be too loose).

​Exercise #1:
​​​​• 3 sets of Hand Clenches + Biceps Curls + Triceps Extensions
Set 1: 20 slow Hand Clenches + 10 very fast Hand Clenches. Rest 20 seconds.
Set 2: 20 slow Biceps Curls + 5 very fast Biceps Curls. Rest 20 seconds.
Set 3: 20 slow Triceps Extensions + 5 very fast Triceps Extensions. Rest 20 seconds.​​

Exercise #2:
​​​• 3 sets of Mountain Climbers
Set 1: Medium-pace Mountain Climbers for 30 seconds. Rest 20 seconds.
Set 2: Fast-pace Mountain Climbers for 20 seconds. Rest 20 seconds.
Set 3: All-out pace Mountain Climbers for 10 seconds. Rest 20 seconds.​​

Exercise #3:
​​​​• 3 sets of Push-ups
Set 1: Medium-pace push-ups for 20 seconds. Rest 20 seconds.
Set 2: Fast-pace push-ups for 15 seconds. Rest 20 seconds.
Set 3: All-out pace push-ups for 10 seconds. Rest 20 seconds.
Note: do a second round, if possible

​Exercise #4:
​​• ​​​3 sets of Burpees
Set 1: Medium-pace burpees for 30 seconds. Rest 20 seconds.
Set 2: Fast-pace burpees for 20 seconds. Rest 20 seconds.
Set 3: All-out pace burpees for 10 seconds. Rest 20 seconds.

Extra Exercise #5:
Stand in a shooting position. Shoot 5 times straight (without a ball). Shoot fast and hard. Rest and repeat 5 times.

Exercise #6:
Take off KAATSU Arm Bands and hydrate during 3-minute rest. Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your arms and the bands (this would be too loose).

Exercise #7:
​​• 3 sets of Heel Raises + Standing Leg Curls + Non-lock Quarter Squats
Set 1: Do Heel Raises for 20 seconds. Then hold Heel Raise for 10 seconds. Rest 20 seconds.
Set 2: Do Standing Leg Curls for 20 seconds. Then hold Standing Leg Curl for 10 seconds. Rest 20 seconds.
Set 3: Do Non-lock Quarter Squats for 20 seconds. Then hold Quarter Squat for 10 seconds. Rest 20 seconds.

Exercise #8:
​​ ​​• 3 sets of Box Jumps. Put a small box in front of you. Jump over it, turn around, jump back to the starting position.
Set 1: Do Box Jumps as fast as possible for 30 seconds. Rest 20 seconds.
Set 2: Do Box Jumps as fast as possible for 20 seconds. Rest 20 seconds.
Set 3: Do Box Jumps as fast as possible for 10 seconds. Rest 20 seconds.

Exercise #9:
​​• 3 sets of Burpees
Set 1: Medium-pace Burpees for 20 seconds. Then 5 fast, high Burpees. Rest 20 seconds.
Set 2: Medium-pace Burpees for 20 seconds. Then 3 fast, high Burpees. Rest 20 seconds.
Set 3: Medium-pace Burpees for 20 seconds. Then 1 fast, high Burpee. Rest 20 seconds.

Exercise #10:
​​• 3 sets of Jumping Rope (with or without the rope)
Set 1: Jump rope for 20 seconds. Then 5 fast lateral (side-to-side) jumps. Rest 20 seconds.
Set 2: Jump rope for 20 seconds. Then 3 fast lateral (side-to-side) jumps. Rest 20 seconds.
Set 3: Jump rope for 20 seconds. Then 3 fast lateral (side-to-side) jumps. Rest 20 seconds.

Extra Exercise #11:
​​• Go outside and run 5 x 20 meter sprints. ​​​Run 20 meters all-out. Walk 50 meters and repeat 4 more times.

Extra Exercise #12:
​​• Go outside and walk for 2 minutes, then jog for 30 seconds. Repeat 10 times.

Join the Zoom platform here at https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09 with Meeting ID 282-796-5029, Password 102833.

Copyright © 2014 - 2020 by KAATSU Global

Dr. Cory On KAATSU Cycle 2.0 Exercises

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery







Cory Keirn DPT, a Doctor of Physical Therapy in Florida, demonstrates various exercises using the KAATSU Cycle 2.0.

Dr. Cory is a former Strength & Conditioning Coach with the WWE (World Wrestling Entertainment) and the Philadelphia Phillies. He did his residency in orthopaedics with a focus on complex orthopaedic cases and advanced physical therapy integration for tactical athletes and is now focused on doing KAATSU the original BFR.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home Workouts - Zooming In On Strength On April 6th

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, recovery





Retired Navy SEAL captain John Doolittle led 2 strength-focused KAATSU At Home workouts on Monday, April 6th.

The first workout was geared for aging Baby Boomers (i.e., those over 50 years old) and the second workout was geared for younger competitive athletes on the Zoom platform (see above).

​​• Mondays: KAATSU At Home Zoom Workouts - Focus on Strength
​​• Tuesdays: KAATSU At Home Zoom Workouts - Focus on Speed
​​• Wednesdays: KAATSU At Home Zoom Workouts - Focus on Stamina
​​• Thursdays: KAATSU At Home Zoom Workouts - Focus on Flexibility
​​• Friday: KAATSU At Home Zoom Workouts - Focus on Core Strength & Balance

KAATSU At Home Monday Workout - Focus on Strength

​​Warm-up:
​​• Stretch and drink an entire water bottle before the workout begins
​​• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands but not two fingers between your arms and the bands (this would be too loose).

​Exercise #1:
​​​​• 3 sets of Hand Clenches working on the forearms.
​​Set 1: 30 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 2: 15 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 3: 10 slow Hand Clenches open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.​​

Exercise #2:
​​​• 3 sets of Biceps Curls working on the upper arm.
Set 1: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Biceps Curls while contracting the biceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.​​

Exercise #3:
​​​​• 3 sets of Triceps Extensions (or Triceps Dips) working on the upper arm.
Set 1: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.
Note: Alternative is Triceps Dips with hands on a chair or sofa.

​​ Exercise #4:
​​​• 3 sets of push-ups working on the chest.
Set 1: Slow push-ups (3-second count going down and 3-second count going up) for 20 seconds. Rest 20 seconds.
Set 2: Slow push-ups (3-second count going down and 3-second count going up) for 10 seconds. Rest 20 seconds.
Set 3: Slow push-ups (3-second count going down and 3-second count going up) for 5 seconds. Rest 20 seconds.

​​ Exercise #5:
​​​​• 3 sets of push-ups working on the chest.
Set 1: Fast push-ups for 15 seconds. Rest 20 seconds.
Set 2: Fast push-ups for 10 seconds. Rest 20 seconds.
Set 3: Fast push-ups for 5 seconds. Rest 20 seconds.

Exercise #6:
​​​​• Take off KAATSU Arm Bands and hydrate during 3-minute rest.
​​• Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).

​​ Exercise #7:
​​​• 3 sets of Heel Raises working on the calves.
Set 1: Do Heel Raises for 20 seconds. Rest 20 seconds.
Set 2: Do Heel Raises for 15 seconds. Rest 20 seconds.
Set 3: Do Heel Raises for 5 seconds. Rest 20 seconds.

Exercise #8:
​​​• 3 sets of Standing Leg Curls. Stand on one leg and bring the other leg up to your butt. Balance by yourself - do not hold onto chair, table or wall.
Set 1: Do Standing Leg Curls for 20 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 2: Do Standing Leg Curls for 15 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 3: Do Standing Leg Curls for 5 seconds on one leg. Then switch legs. Rest 20 seconds.​​

Exercise #9:
​​​• 5-8 sets of Non-lock Quarter Squats, non-stop for 30 seconds. Then hold a Quarter Squat position for 10 seconds. Rest 20 seconds between each set.
​​Note 1: 30 seconds of squats + 10 seconds holding a Quarter Squat position + 20 seconds rest for 5-8 rounds.
​​Note 2: This is the key exercise of this workout where you can build up the maximum amount of lactate and Growth Hormone, VEGF (vascular endothelial growth factor) and nitric oxide.
​​Note 2: Do not lock your knees or stop during any part of this exercise; keep constant movement.
​​Note 3: Leg exercise generate higher levels of lactate that leads to higher hormonal and metabolite production.

​ Exercise #10:
​​​• Remove KAATSU Leg Bands and hydrate. Rest for up to 5 minutes.

​​ Extra Exercise #11:
​​​• Re-apply the KAATSU Leg Bands and do 3 sets of Burpees.
Set 1: Do Burpees for 20 seconds. Rest 20 seconds.
Set 2: Do Burpees for 15 seconds. Rest 20 seconds.
Set 3: Do Burpees for 5 seconds. Rest 20 seconds.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home - A Talk With Chris Morgan

For who? Swimmers, triathletes, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home, KAATSU Aqua





Olympic, collegiate, open water and age group swimming coach Chris Morgan has used KAATSU the original BFR since 2014 and is one of the world's most experienced KAATSU Master Specialists.

Not only does Morgan use KAATSU for the training and recovery of his competitive athletes, but he also utilizes KAATSU for rehabilitation of adult swimmers, fitness swimmers, and his own broken ribs and cracked heel.

Morgan, who has coached at the 2008 Beijing Olympics as well as Stanford University and Harvard University, is the featured guest on the KAATSU At Home Interview Series on Tuesday, April 7th at 9 am California time / 12 noon New York time / 5 pm GMT. His physiological knowledge is deep due to his personal use, his use with club and collegiate swimmers and water polo players, and his Masters in Sports Science & Human Movement from the University of Lausanne in Switzerland.

Rehabilitation

Broken Ribs
Morgan has exclusively used KAATSU to rehabilitate from two broken ribs and a cracked heel bone.

"I ran a Tough Mudder and broke two ribs when I dove in some shallow water," recalled Morgan. "I was coaching at Harvard at the time and went to go get an x-ray. Then I repeatedly did lots of KAATSU Cycles on the first-generation KAATSU Nano unit with Mr. Shimizu who was visiting from Tokyo. I had broken ribs before so I knew what it felt like and how long it would take to recover from the injury.

But after 3 days, I felt no pain. It was strange in a way - but great. Then after 7 days, I went back to get a follow-up x-ray and the technician told me that he saw an old rib break that had healed itself. The technician didn't know that I had just broken two ribs 7 days before. Mr. Shimizu had told me of the systemic effects of KAATSU, but this was my first 'ah-ha' moment with KAATSU." Cracked Heel
Last year, Morgan fractured his right calcaneus bone (heel) while falling on a concrete step.

"In the emergency room, the doctor said to me, 'Oh that must be so painful. You cracked 75% of heel.' He was right. But I knew that I had to start rehabbing with KAATSU as soon as I got home," he recalled. "I did the same rehab doing KAATSU when I cracked my ribs during a mud run. The doctors and x-ray technicians at Harvard where I was coaching at the time could not believe how fast my ribs healed. Every since that time, I have been a huge KAATSU believer."

Morgan was given a boot, crunches and pain medications and told not to walk or apply pressure on the healing bone until he cleared him in some months. "It was painful and there is no way to walk on it, but I could sit up and do KAATSU on my arms and legs."

Morgan's rehabilitation includes two separate KAATSU sessions per day: a morning session and an evening session where he does several KAATSU Cycles on both his arms and legs.

Morgan explained his belief in KAATSU, "Dr. Sato [the KAATSU inventor] taught me that the more strongly muscle is exercised, the stronger the bones become. In other words, when there is less mechanical stress on our bones when you are bedridden or unable to move a body part that is in a cast or boot, the calcium that is stored in the bones is dissolved into your bloodstream, thus reducing bone strength.

We know through research that KAATSU changes - improves - levels of bone metabolic markers like BAP (bone alkali phosphatase). This research tells us that KAATSU elicits an acute response to suppress bone resorption and elicits a chronic effect in terms of encouraging bone formation - which was one reason why I believe my ribs healed so quickly and I expect my cracked heel will heal more quickly than my doctor expects.

The doctor told me to be off my injured foot for 6 weeks. I was walking within days and didn't have use for the crutch in 11 days due to KAATSU."

Podiatrist Dr. Lyle Nalli explains, "The calcaneus is the most vascular bone in the foot and can crack easily, but with its thin cortex and sparse inner bone pattern, can heal the fastest off all the foot bones. KAATSU, as it regulates blood flow, etc., speeds up the bone's healing rate."

Morgan has helped his adult athletes, some in their late 70's, rehabilitate from all sorts of orthopedic injuries.

Recovery

Morgan uses KAATSU with his athletes when they travel to swim meets, including right after travel and between preliminary and final heats.

Athletic Performance

Morgan follows the Three P's of KAATSU that are described by former NCAA athlete and coach Chris Dahowski:

* Physical
* Physiological
* Psychological

He describes the three specific areas of advantages and benefits of KAATSU for competitive athletes:

Physical
This is defined when the athletes are wearing their KAATSU Air Bands - either on their arms or legs - and are in either the KAATSU Training or KAATSU Cycle mode.

The lactate build-up that inevitably comes with movement while the KAATSU Air Bands are on literally kickstarts the natural biochemical process in the body. When this movement becomes technically flawless with the KAATSU Air Bands on, this is the optimal way to start preparing the athlete for performance gains.

After the athlete trains with technically flawless technique and builds that perfect movement into their muscle memory, even if they are not going all-out or at highly intense levels, this is the first part of our KAATSU protocol.

Then, we ask the athletes to take off their KAATSU Air Bands and then replicate their technically flawless technique while working intensely and going all-out.

This can be done while improving free throws with a basketball player, swinging a golf club or baseball bat, or trying to improve times for an Olympic runner, swimmer or rower.

The raw use of the KAATSU Air Bands during technically flawless athletic movements, even without intensity of all-out exercise is the catalyst for improvement in speed, stamina, or strength. KAATSU introduces physiological changes in the body, a natural adaptation, while the mind-body connection is being refined.

Physiological
This is defined when the athletes are wearing their KAATSU Air Bands - either on their arms or legs - and are in either the KAATSU Training mode and going close to or at race pain or at their highest level of intensity and focus.

When the athletes start to feel the discomfort of their lactate levels increasing as they start to train faster and more intensely, profound changes in their neuromuscular system, vascular system and endocrinology system have already begun. Increases in endothelial cells and IGF-1, and significant release of nitric oxide and human growth hormone, occur naturally and enable the athlete to improve physiologically.

This is especially true if the athlete does KAATSU Cycles before and after each workout, and KAATSU Training within each workout.

Psychological
Coaches understand that their athletes' mindset is absolutely critical for self-confidence and positivity. If the athlete's mind is in the right place, then all their training and preparation will lead to improvement and achievement of their goals.

Instead of "race pace", Morgan tells his athletes that they must become comfortable with "race pain". At every aerobically-based competition - whether it is swimming, running, rowing, or cycling - there comes a point where fatigue and discomfort come into play. The athletes feel that discomfort - or as they describe it as pain - and start to slow down and adjust their pace...downwards.

But with daily use of KAATSU Air Bands, they can become much more familiar with that race pain. With familiarity comes acclimatization and they learn how to deal with it psychologically.



Morgan explained KAATSU Aqua in an interview with Brent Rutemiller of Swimming World Magazine at the 2017 American Swimming Coaches Association World Clinic in Washington D.C. [see above]

Morgan was the guest on KAATSU At Home - A Zoom Talk With Chris Morgan on April 7th.

Morgan is the world's foremost KAATSU Aqua Specialist with experience in water polo, competitive swimming, fitness swimming, aqua therapy, masters swimming, open water swimming, and fin swimming, and Olympic swimming. Various KAATSU Aqua topics are covered here:

* Olympic Coach's Journey To KAATSU
* Details And Differences Between KAATSU And KAATSU Aqua
* KAATSU Aqua Strength & Speed Drills
* Olympic Swim Coach On His Use Of KAATSU Aqua
* Déjà Vu, Training Of Misty Hyman Redux
* How North Shore Lifeguards Train With KAATSU
* KAATSU Aqua Bands - How To Use In Pool
* KAATSU Aqua Burpees
* KAATSU Aqua Applications For Aquatic Athletes
* KAATSU Aqua Exercises
* Aquatic Equivalents Of Brutal Dryland Workouts
* KAATSU Aqua For Recovery
* KAATSU Aqua For Breaststrokers & Water Polo Players
* Training With KAATSU Aqua Bands In The Water
* When Swimmers Cannot Swim During Shelter-in-Place Quarantines
* No Big Pool, No Problem
* KAATSU User Michael Andrew Wins First World Title
* Coaching With KAATSU Aqua
* Core Work In The Water With KAATSU Aqua
* KAATSU Aqua Core And Shoulder Work
* KAATSU Leads To Decreased CRP Levels
* How KAATSU Can Change Outcomes
* Kicking with KAATSU Aqua
* Yuko Matsuzaki Sets Guinness World Record In Endless Pool
* Swimming Helped Me Survive, KAATSU Enabled Me To Thrive
* Dr. Cory Doing KAATSU Aqua
* Dr. Cory on KAATSU Aqua with a Noodle
* Dr. Cory on KAATSU Aqua Legs in Deep Water
* Dr. Cory On KAATSU Aqua Arms
* Dr. Cory on KAATSU Aqua Arms in Deep Water
* Dr. Cory On Shallow Water KAATSU Aqua

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home Workouts - Zooming In On Core Strength & Balance

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, balance, flexibility, mobility, KAATSU At Home



Retired Navy SEAL captain John Doolittle and his wife Katie lead KAATSU At Home core stability workouts on each Friday. The first KAATSU At Home workout was attended by KAATSU users from Tokyo, Japan to Budapest, Hungary. The program is co-hosted by Steven Munatones and is based on the use of the KAATSU Cycle 2.0.



























KAATSU Friday Workouts - Focus on Core Strength & Balance

Warm-up:
​​​• Stretch and drink an entire water bottle before the workout begins.
​​​• Put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).

Exercise #1:
​​​• KAATSU Book Walking
Walk slowly with a book on your head for 5 minutes. If the book falls, pick it up, put it back on the top of your head and continue.

Exercise #2:
​​​• KAATSU Balancing
Set 1: Stand and balance on one leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 2: Switch and balance on the other leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 3: Stand and balance on one leg for 60 seconds while holding 2 full water bottles in both hands. Move bottles asymmetrically (up and down, left and right, laterally and diagonally) trying to introduce force imbalance. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.
Set 4: Stand and balance on one leg for 60 seconds while holding 2 light kettlebells upright in both hands. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.

Exercise #3:
​​​• 3 sets of Planks
Set 1: Do Planks for 30 seconds, then rest for 20 seconds.
Set 2: Do Planks for 20 seconds, then rest for 20 seconds.
Set 3: Do Planks for 10 seconds, then rest for 20 seconds.

Exercise #4:
​​​• 3 sets of Side Raises
Set 1: Lie on side and raise one leg for 30 times, then rest for 20 seconds. Repeat 3 times.
Set 2: Lie on other side and raise other leg for 30 times, then rest for 20 seconds. Repeat 3 times.

Exercise #5:
​​​• Back Relaxation
Set 1: Slightly elevate front of foot (e.g., on Step Board). Bend forward and lightly stretch hamstrings and back, trying to touch your toes for 20-30 seconds. Repeat 3 times.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home Workout - Zooming In On Strength

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home






































Retired Navy SEAL captain John Doolittle and his colleague Steven Munatones will lead a strength-focused KAATSU At Home workout on Monday, April 6th at 3 pm California time / 6 pm New York time / 11 pm GMT / 7 am Tokyo (Tuesday, April 7th).

The KAATSU the original BFR workout is geared toward highly fit competitive athletes - those who are young, strong and aerobically fit and will be broadcast on Zoom (see below).



























KAATSU At Home workouts, focusing on strength, that are geared towards aging Baby Boomers (i.e., those over 50 years old) are held on Mondays at 10 am California times, 1 pm New York time, 6 pm GMT, 2 am Tokyo time and will be broadcast on Zoom (see below).

On Mondays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Strength on Zoom.
On Tuesdays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Speed on Zoom.
On Wednesdays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Stamina on Zoom.
On Thursdays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Flexibility on Zoom.
On Fridays, KAATSU Global will offer KAATSU At Home Workouts - Focus on Core Strength & Balance on Zoom.

KAATSU At Home Monday Workout - Focus on Strength

​​Warm-up:
​​• Stretch and drink an entire water bottle before the workout begins
​​• Put on KAATSU Arm Bands snugly. Be able to put one finger between your arms and the bands but not two fingers between your arms and the bands (this would be too loose).

​Exercise #1:
​​​​• 3 sets of Hand Clenches working on the forearms.
​​Set 1: 30 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 2: 15 slow Hand Clenches; open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.
Set 3: 10 slow Hand Clenches open and close hand while squeezing your closed fist hard. Then 5 fast Hand Clenches. Rest 20 seconds.​​

Exercise #2:
​​​• 3 sets of Biceps Curls working on the upper arm.
Set 1: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Biceps Curls while contracting biceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Biceps Curls while contracting the biceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.​​

Exercise #3:
​​​​• 3 sets of Triceps Extensions (or Triceps Dips) working on the upper arm.
Set 1: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 30 seconds. Rest 20 seconds.
Set 2: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 20 seconds. Rest 20 seconds.
Set 3: Slow Triceps Extensions while contracting the triceps - both in the positive (up) and negative (down) direction for 10 seconds. Rest 20 seconds.
Note: Alternative is Triceps Dips with hands on a chair or sofa.

​​ Exercise #4:
​​​• 3 sets of push-ups working on the chest.
Set 1: Slow push-ups (3-second count going down and 3-second count going up) for 20 seconds. Rest 20 seconds.
Set 2: Slow push-ups (3-second count going down and 3-second count going up) for 10 seconds. Rest 20 seconds.
Set 3: Slow push-ups (3-second count going down and 3-second count going up) for 5 seconds. Rest 20 seconds.

​​ Exercise #5:
​​​​• 3 sets of push-ups working on the chest.
Set 1: Fast push-ups for 15 seconds. Rest 20 seconds.
Set 2: Fast push-ups for 10 seconds. Rest 20 seconds.
Set 3: Fast push-ups for 5 seconds. Rest 20 seconds.

Exercise #6:
​​​​• Take off KAATSU Arm Bands and hydrate during 3-minute rest.
​​• Then, put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).

​​ Exercise #7:
​​​• 3 sets of Heel Raises working on the calves.
Set 1: Do Heel Raises for 20 seconds. Rest 20 seconds.
Set 2: Do Heel Raises for 15 seconds. Rest 20 seconds.
Set 3: Do Heel Raises for 5 seconds. Rest 20 seconds.

Exercise #8:
​​​• 3 sets of Standing Leg Curls. Stand on one leg and bring the other leg up to your butt. Balance by yourself - do not hold onto chair, table or wall.
Set 1: Do Standing Leg Curls for 20 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 2: Do Standing Leg Curls for 15 seconds on one leg. Then switch legs. Rest 20 seconds.
Set 3: Do Standing Leg Curls for 5 seconds on one leg. Then switch legs. Rest 20 seconds.​​

Exercise #9:
​​​• 5-8 sets of Non-lock Quarter Squats, non-stop for 30 seconds. Then hold a Quarter Squat position for 10 seconds. Rest 20 seconds between each set.
​​Note 1: 30 seconds of squats + 10 seconds holding a Quarter Squat position + 20 seconds rest for 5-8 rounds.
​​Note 2: This is the key exercise of this workout where you can build up the maximum amount of lactate and Growth Hormone, VEGF (vascular endothelial growth factor) and nitric oxide.
​​Note 2: Do not lock your knees or stop during any part of this exercise; keep constant movement.
​​Note 3: Leg exercise generate higher levels of lactate that leads to higher hormonal and metabolite production.

​ Exercise #10:
​​​• Remove KAATSU Leg Bands and hydrate. Rest for up to 5 minutes.

​​ Extra Exercise #11:
​​​• Re-apply the KAATSU Leg Bands and do 3 sets of Burpees.
Set 1: Do Burpees for 20 seconds. Rest 20 seconds.
Set 2: Do Burpees for 15 seconds. Rest 20 seconds.
Set 3: Do Burpees for 5 seconds. Rest 20 seconds.

KAATSU At Home - Strength Focus on Competitive Athletes:
Join the Zoom Meeting for competitive athletes at 3 pm California time / 6 pm New York time / 11 pm GMT / 7 am Tokyo (Tuesday, April 7th) at https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09. Meeting ID is 282-796-5029, Password: 102833. Or dial in with your smartphone at +1-253-215-8782 or +1-301-715-8592 with Meeting ID 282-796-5029, Password: 102833.

KAATSU At Home - Strength Focus for Baby Boomers:
Join the Zoom Meeting for Baby Boomers at 10 am California times / 1 pm New York time / 6 pm GMT / 2 am Tokyo time (Tuesday, April 7th) at https://us04web.zoom.us/j/2827965029?pwd=S2dvWXNIZmg5WG5QeGFnemxXZDZDUT09. Meeting ID is 282-796-5029, Password: 102833. Or dial in with your smartphone at +1-253-215-8782 or +1-301-715-8592 with Meeting ID 282-796-5029, Password: 102833.

Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home - A Talk With Andre Metzger

For who? Wrestlers, competitive athletes
For what? Functional movement, strength, flexibility, mobility, balance



Andre Metzger was inducted in the Class of 2017 as a Distinguished Member of the National Wrestling Hall of Fame. He is the guest of the April 4th KAATSU At Home series and talked about his use of KAATSU the original BFR on himself, his athletes, and the wide variety of clients he has helped with KAATSU over the last five years.

Metzger, a KAATSU Master Specialist over the past 5 years, is a legendary wrestler from Michigan who won two NCAA titles for the University of Oklahoma and was a freestyle World medalist winning numerous international events over the course of his career.



His National Wrestling Hall of Fame induction reads as follows, "Andre Metzger is one of the greatest technicians in amateur wrestling history, and he wrestled and won more matches than anyone, competing in over 2,000 matches and winning 1,870 for an estimated winning percentage of 93.5%.

He was a state champion at Cedar Springs High School in Michigan and was the first wrestler to win five junior national titles, capturing three freestyle and two Greco-Roman championships.

Before beginning his career at the University of Oklahoma, he wrestled in the 1979 World Championships and won a bronze medal to become the youngest American to medal in the World Championships at 19 years old.

He was a two-time NCAA champion and a four-time All-American for Oklahoma, winning titles in 1981 and 1982 after finishing second in 1980 and fifth in 1979.

Metzger was the United States Senior Greco-Roman champion in 1980 and a five-time U.S. Freestyle Champion, winning titles in 1979, 1982, 1984, 1986 and 1987. Metzger won gold medals at the Pan American Games in 1979 and 1987 while capturing silver medals at the World Cup in 1980, 1986 and 1988 and at the World Games in 1986. He was an alternate to Distinguished Member Nate Carr on the 1988 Olympic Freestyle team and defeated at least six Olympic gold medalists during his career.

He returned to the mat in 2012 at the age of 52 and competed for a spot on the U.S. Greco-Roman team.

Metzger was an assistant coach at Indiana University, University of North Carolina and Villanova University from 1983-88 and currently is the head coach at the University of North Texas as well as a member of the coaching staff for the Bombers of Frisco Wrestling Club."

Metzger describes below how KAATSU helps his collegiate wrestlers at the University of North Texas and the Bombers of Frisco Wrestling Club make weight before their bouts.



Copyright © 2014 - 2020 by KAATSU Global

KAATSU At Home - Zooming In On Core Strength & Balance

For who? Work-at-home employees, student-athletes, competitive athletes
For what? Functional movement, strength, flexibility, mobility, balance, KAATSU At Home





























































Retired Navy SEAL captain John Doolittle and Steven Munatones will lead a KAATSU At Home workout on Friday, April 3rd at 10:00 am California time / 1:00 pm New York time / 6:00 pm GMT that will focus on core strength and balance.

The Original BFR workout will include the following exercises:

Warm-up
* Stretch and drink an entire water bottle before the workout begins.
* Put on KAATSU Leg Bands snugly. Be able to put one finger between your legs and the bands, but not two fingers between your legs and the bands (this would be too loose).

Exercise #1 - KAATSU Book Walking
Walk slowly with a book on your head for 5 minutes. If the book falls, pick it up, put it back on the top of your head and continue.

Exercise #2 - KAATSU Balancing
Set 1: Stand and balance on one leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.

Set 2: Switch and balance on the other leg for 60 seconds. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.

Set 3: Stand and balance on one leg for 60 seconds while holding 2 full water bottles in both hands. Move bottles asymmetrically (up and down, left and right, laterally and diagonally) trying to introduce force imbalance. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.

Set 4: Stand and balance on one leg for 60 seconds while holding 2 light kettlebells upright in both hands. Rest for 20 seconds (if necessary). If rest is not necessary, continue for 3 total minutes.

Exercise #3 - 3 sets of Planks
Set 1: Do Planks for 30 seconds, then rest for 20 seconds.
Set 2: Do Planks for 20 seconds, then rest for 20 seconds.
Set 3: Do Planks for 10 seconds, then rest for 20 seconds.

Exercise #4
3 sets of Side Raises.
Set 1: Lie on side and raise one leg for 30 times, then rest for 20 seconds. Repeat 3 times.
Set 2: Lie on other side and raise other leg for 30 times, then rest for 20 seconds. Repeat 3 times.

Exercise #5
Back Relaxation.
Set 1: Slightly elevate

The scheduled Zoom meeting can be accessed free at https://us04web.zoom.us/j/2827965029. The Meeting ID is 282 796 5029 or you can dial in by your location:
+1 253 215 8782 US
+1 301 715 8592 US
+1 312 626 6799 US (Chicago)

Copyright © 2014 - 2020 by KAATSU Global

Dr. Cory On KAATSU, The Future of Exercise

For who? Work-at-home employees, retirees, competitive athletes
For what? Functional movement, strength, flexibility, mobility, balance, KAATSU At Home



Cory Keirn DPT discusses KAATSU the original BFR and its impact on the future of exercise with the KAATSU Cycle 2.0.

Copyright © 2014 - 2020 by KAATSU Global

Dr. Cory On How KAATSU Works

For who? Work-at-home employees, retirees, competitive athletes
For what? Functional movement, strength, flexibility, mobility, KAATSU At Home

Cory Keirn DPT introduces KAATSU the original BFR and explains how it works with the KAATSU Cycle 2.0. As he says, "The explanation will start to get a bit nerdy."

Copyright © 2014 - 2020 by KAATSU Global

Dr. Cory On Shallow Water KAATSU Aqua

For who? Injured student-athletes, competitive athletes, work-at-home parents
For what? Rehabilitation, functional movement, strength, flexibility, mobility, KAATSU At Home



Cory Keirn DPT demonstrates a number of shallow water KAATSU Aqua exercises and aqua therapy movements following the principles and protocols of KAATSU the original BFR.

Copyright © 2014 - 2020 by KAATSU Global