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Chris Gaviglio
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BFR Radio
Unlock VO₂max Gains Without Compromising Sprint Intensity: A Practical BFR Recovery Method for Athletes
In this episode of BFR Radio, we explores a novel and practical approach to blood flow restriction (BFR) training—applying BFR after sprint intervals, during the recovery period. Drawing on recent research in trained cyclists, we examine how this method can significantly increase VO₂max (by 4.5%) without compromising sprint performance or technique. This episode goes beyond the data—highlighting why improving aerobic capacity matters, particularly for athletes in sprint-based or high-intensity intermittent sports. Enhancing oxygen delivery and mitochondrial density not only supports aerobic efficiency but also plays a key role in buffering capacity, lactate clearance, and re...
2025-07-02
18 min
BFR Radio
Unlocking Aerobic and Strength Gains with BFR Cycling
In the latest episode of BFR Radio, I continue the journey of BFR aerobic exercise and look into the benefits of BFR cycling combined with high-intensity interval training for cyclists. In episode 3, I covered a BFR cycling training study that compared low-intensity BFR cycling with more traditional high-intensity interval training. The results for including low-intensity BFR cycling were surprising in producing both aerobic and strength gains. In this episode, I am reviewing a comprehensive 2022 study, examining how BFR cycling not only improves VO2 max and endurance but also significantly enhances muscle size and strength.
2025-06-10
17 min
BFR Radio
Enhancing Cardiovascular Fitness with 2 Weeks of BFR Walking in Athletes
In this episode of BFR Radio, we explore a fascinating training study that challenges conventional thinking around aerobic development. Can low-speed walking combined with blood flow restriction (BFR) significantly improve endurance capacity — even in already trained athletes? We dive into the research by Park et al., where trained male basketball players performed just two weeks of low-intensity BFR walking. The results? Remarkable improvements in VO₂max, cardiovascular efficiency, and ventilatory capacity — all without high training loads. Whether you're a coach, rehab specialist, or athlete, this episode offers a compelling case for using BFR walking as a low...
2025-05-11
20 min
BFR Radio
Managing Achilles Tendinopathy and Toe Arthritis - Questions in Cars
In this Questions in Cars episode of BFR Radio, I answer a rugby player’s question about using Blood Flow Restriction (BFR) training to manage Achilles tendinopathy and arthritis in the big toe. With pre-season in full swing, high running loads are a challenge for tendon health, making rehab strategies crucial. We break down how BFR can be used as both a pain management and strength tool, how it compares to traditional high-load isometric and eccentric training, and how to incorporate morning activation sessions for optimal recovery. Tune in to learn how to integrate BFR in...
2025-03-09
18 min
BFR Radio
BFR & Brittle Bones: Can BFR help Ostegenesis Imperfecta & Strengthen Fragile Bones?
Welcome to BFR Radio, and Happy New Year! 🎉 This episode marks our first episode of 2025, and we’re diving into a fascinating and underexplored topic—Blood Flow Restriction (BFR) training and its potential role in supporting bone health. One of our listeners recently reached out about a 15-year-old client with Osteogenesis Imperfecta (OI)—a rare genetic condition that leads to brittle bones. Given the limitations of traditional strength training for individuals with OI, the question was: 💡 Can BFR provide a safe and effective alternative to stimulate bone adaptation without excessive mechanical load? While no direct resea...
2025-02-02
26 min
BFR Radio
Kelly Penfold - S&C Coach: Unlocking the Power of BFR
In this episode of BFR Radio, Kelly Penfold, an experienced ACA Elite Strength and Conditioning Coach, discusses her journey and application of blood flow restriction (BFR) training. Kelly shares her extensive background, working with the Queensland Firebirds netball team and individual elite sport athletes among others. She explains how BFR has been a game-changer in prepping and rehabbing athletes, including cyclists and triathletes, and how it helped her personally in her sporting endeavors. Kelly also highlights the importance of personalizing BFR protocols for different athletes to maximize their performance and recovery. 00:36 Meet Kelly Penfold: Strength and Con...
2024-11-17
33 min
BFR Radio
Managing Knees: A practical "how-to"on managing Osgood-Schlatter disease and tendon pain.
In this episode of BFR Radio, we dive into the challenges of managing tendon pain, focusing on Osgood-Schlatter disease and patellar tendonitis. Inspired by a recent conversation with a parent whose child faces knee issues in volleyball, Chris explores evidence-based treatments that go beyond traditional approaches. Whether you're dealing with adolescent athletes or adults with tendon pain, learn how to incorporate isometric exercises, red light therapy, patella tendon straps, and blood flow restriction (BFR) training into recovery. From progressive strengthening to nutritional supplements and BFR's low-load benefits, this episode offers valuable insights into promoting long-term...
2024-09-25
26 min
BFR Radio
The Impact of BFR in Biceps Tendon Rehabilitation
In this episode of BFR Radio, it is a solid discussion on the use of BFR for tendon injuries. After the previous episode reviewing an excellent article on the many ways to incorporate BFR into an ACL post-surgery rehab program, this episode’s topic centres around the use of BFR in the rehabilitation of a distal biceps brachii tendon rupture, showcasing a weightlifter's case study. Before we get into the podcast, I’ll also give you an update with an athlete that I coach on a recent hamstring (tendon) injury that he unfortunately susta...
2024-07-02
21 min
Hack My Age
208. Do Women Really Need Testosterone? - Dr. Doug Lucas
We cover: Testosterone myths and truths When and if to take testosterone How testosterone is prescribed. Risks vs benefits DHEA vs testosterone cream How to really test for testosterone Injectables vs pellets vs creams Alternatives to testosterone therapy for bones, muscles and libido Prolactin, SHBG and albumin levels for testosterone Symptoms of testosterone insufficiency and overdose Dr. Doug Lucas is a double board certified physician. He completed his foundational training at Stanford University and then started a traditional orthopedic...
2024-06-24
1h 08
BFR Radio
Enhancing ACL Recovery with Blood Flow Restriction Training
Enhancing ACL Rehab with BFR Training: Insights and Applications In this episode of BFR Radio, the focus is on utilising Blood Flow Restriction (BFR) training in the early stage of ACL rehabilitation. Dr. Gaviglio reviews a recent article from the ASPETAR Sports Medicine Journal, THE USE OF BLOOD FLOW RESTRICTION IN EARLY STAGE REHABILITATION FOLLOWING ACL INJURY This article highlights the multitude of ways that you can incorporate BFR for rehabilitation strategies post-surgery, and discusses how BFR training can mitigate muscle atrophy, aid in muscle hypertrophy, and improve recovery due to its low-load...
2024-04-10
28 min
Lateral Think - The Melbourne Athletic Development Podcast
Blood Flow Restriction Training | Lateral Think Podcast with Dr Chris Gaviglio Ep 92
Summary Dr. Chris Gaviglio discusses his background in strength and conditioning and his introduction to blood flow restriction (BFR) training. He explains the physiological mechanisms of BFR, including metabolic stress, anabolic hormones, intramuscular signaling, and muscle fiber recruitment. Dr. Gaviglio also explores the hormonal effects of BFR and its application in high-performance training. He emphasizes the importance of individualization and gradual progression when implementing BFR and highlights the potential benefits for warm-ups and injury rehabilitation. In this conversation, Chris Gaviglio discusses the benefits and applications of blood flow restriction (BFR) training. He explains how...
2024-03-03
1h 08
BFR Radio
BFR for Hamstrings - Maximising Healing & Recovery
In this episode of BFR Radio, we delve into the use of Blood Flow Restriction (BFR) training as an effective method for accelerating hamstring recovery in athletes. Chris details a real-world case where BFR training helped a decathlete recover from a grade-two hamstring tear in time to compete in the Tokyo Olympics. He explains the science behind BFR, highlighting the role of immune cells, cytokines, especially interleukin 6, and myoblast cells in muscle repair. He also shares a practical guide on using BFR cuffs to increase stress on the body and stimulate these molecules and signaling pathways. In addition, he...
2024-02-06
24 min
BFR Radio
Improve Brain Function with BFR Walking
Title: Blood Flow Restriction Training and Cognitive Function: Exploring the Benefits Introduction: Welcome to BFR Radio, a podcast dedicated to all things blood flow restriction training. In this episode, we delve into the fascinating topic of how BFR training can help improve cognitive function. We'll explore recent studies, their findings, and the potential benefits of incorporating BFR into your exercise routine. So let's jump right in! The Importance of Exercise and Cognitive Function: Exercise is known to have numerous benefits for both the body and the mind. When it comes to cognitive function...
2023-12-12
23 min
BFR Radio
ASCA S&C Conference - Common (BFR) Questions and Reflections
In this BFR Radio episode, I reflect on the recent Australian Strength and Conditioning Conference (ASCA) where TheBFR.co had an exhibition stand. I had lots of great discussions on BFR training and I can definitely tell the awareness is definitely increasing. This episode is my reflections on the conference (BFR related of course) and I go through the common questions I got asked. In particular I talk about how to calculate the pressure for BFR training, how BFR works with respect to mechanical stress and metabolic stress, and the benefits of using BFR in practical training s...
2023-11-10
34 min
BFR Radio
Strengthening the Brain with BFR Strength Training
Enhancing Cognitive Function with Blood Flow Restriction Training: Unveiling the Neurological Benefits Welcome to the second episode in this series where we look at the positive effects of BFR training and its remarkable impact on cognitive functions. In this installment, we continue our exploration of the intricate relationship between BFR resistance exercise and its potential to significantly enhance brain health and performance. To do this, we will review the paper: Strengthening the brain—is resistance training with blood flow restriction an effective strategy for cognitive improvement?. Törpel, A., Herold, F., Ham...
2023-11-01
32 min
Sweet Science Of Fighting Podcast
How Blood Flow Restriction Training Can Speed Up Your Gains w/ Chris Gaviglio (SSOF Ep 80)
SSOF App & Community: https://sweetscienceoffighting.com/ssof-underground/ SSOF Rash Guard & Shorts Discount - Code "SWEETSCIENCE"https://sweetscienceoffighting.com/sweet-science-rash-guard Iron Neck - Code "SSOF10" https://sweetscienceoffighting.com/ironneck Dr Chris Gaviglio has been involved with elite sport for over 20 years working across multiple Olympic sports and professional football codes all around the world. He is the founder of theBFR.co. Timestamps 0:00 Chris' background 4:30 An overview of BFR 10:00 Speeding up injury rehab with BFR 25:55 Practical ways to implement BFR without specialized cuffs 31:50 BFR and sports perf...
2023-10-09
55 min
BFR Radio
Exercise and Improved Brain Function
Hi and welcome to this episode of BFR Radio. To kickstart this and the next few episodes, we are going to venture beyond the well-trodden paths of muscle strength and hypertrophy to explore the lesser-known benefits of Blood Flow Restriction (BFR) on cognitive function. In the upcoming episodes, we look at the research that unveils the promising role of BFR in enhancing cognitive abilities, a topic of immense significance, especially for the aging population grappling with cognitive issues. In our kickstart episode, we dissect the seminal paper "Exercise and Cognitive Function" by Paul Loprinzi, published in...
2023-09-19
18 min
BFR Radio
Your Questions Answered
Welcome to episode 56. I hope you enjoyed our last episode with Sean Jorgenson where he outlines how he uses BFR. It was full of practical ways to incorporate BFR into your own routine - no matter how busy you are. This week, I have put together some of the questions that you have asked me. I find these have good application to everyone and I am sure you'll get lots of great handy hints with this one. In this episode we are covering the following questions: First question, "So, I had an...
2023-05-23
31 min
ASCA Podcast
ASCA Podcast #96 - Dr. Chris Gaviglio
Dr. Chris Gaviglio has been involved with elite sport for over 20 years working across multiple Winter and Summer Olympic sports and professional football codes in both the northern (Bath Rugby) and southern hemisphere (Queensland "Maroons" Rugby League team, Wallabies – Australian National Rugby Union team and Gold Coast SUNS AFL). More recently, during the recent 2021 Tokyo Olympics, Chris was the S&C coach for Beach Volleyball Silver medallists (Taliqua Clancy & Mariafe ArtachoDelSolar), Decathlon (Cedric Dubler and Ashley Moloney - Bronze medal), 200m sprinter Riley Day, and double silver Paralympic medallist Isis Holt (100m, 200m T35). Chris also works with Australian Female Sk...
2023-05-19
1h 27
BFR Radio
Better Back & Bigger Biceps with Sean Jorgensen
Welcome to this jam packed episode of BFR Radio. This was a fun episode to record. In this episode I interview Sean Jorgensen who is a good friend of mine. He is a loving father, and loves to keep fit and active. The addition of BFR into his exercise routine has been a bit of a revolution for multiple reasons. As the title of the episode suggests, the main two benefits is that the addition of BFR has helped his back pain and also he has got bigger biceps. There are so many practical takeaways f...
2023-04-10
36 min
BFR Radio
Accelerate recovery from muscle injuries BFR - Understand how it works.
It's competition time for a lot of athletes. Unfortunately, athletes get muscle tears and injuries. I've had a lot success using BFR to accelerate return from injuries in much quicker than normal expected timelines. The mechanisms and concepts involved in this process is quite complex. So in this BFR Radio "shorts" I've broken it down and tried to explain it in a more relatable way, so you too can understand what is going on. I've spoken a lot about this concept and had unbelievable success with getting athletes (and non-athletes) back on the track in re...
2023-03-27
06 min
BFR Radio
Supercharge your Squat - BFR High Load Lifting
Welcome to the first episode for 2023, Today's episode continues the theme of adding BFR to high-load lifting. With most of BFR strength training focuses on low-load lifting (20-30% RM), where does this leave the addition of BFR strength training for strength/power athletes. Typically (non-BFR) loads of >60% of 1RM are required to improve strength and power. So today's article continues the concept of high-load BFR strength training. The last episode focused on the benefits of the Bench Press and today's episode moves onto the Squat. The article I review is called ”"Acute effects of di...
2023-01-31
19 min
BFR Radio
Big Benching with BFR
Welcome to today's episode, With most of BFR strength training focuses on low-load lifting (20-30% RM), where does this leave the addition of BFR strength training for strength/power athletes. Typically (non-BFR) loads of >60% of 1RM are required to improve strength and power. So today's article looks at the concept of high-load BFR strength training. ”Short Term Blood Flow Restriction, Increases Power Output, and Bar Velocity during the Bench Press”, and this was published in the Journal of Strength and Conditioning Research, and the primary author is Michael Wilks. The podcast not only review...
2022-12-06
32 min
BFR Radio
Extreme Injuries - BFR can bring back hope
Hi there, Thanks for your patience in between episodes. If you've been following me on Instagram, you'll the scene that I've been overseas traveling in the UK and also in the us. And in particular, I. Coach track and field athlete and de athlete, Cedric Dubler who? Firstly, we went to the us and we competed at world champs where he finished eighth. One of his best finishes as a senior in the decathlon. And then 10 days later we went and competed. The Commonwealth games in the UK. And he finished third there, which was...
2022-08-24
31 min
BFR Radio
Jacqui Narracott - Olympian, Medal Winning & Champion Skeleton Athlete
Welcome to Episode 50 of BFR Radio. And what a way to celebrate this milestone with Winter Olympian, Jacqui Narracott who won Silver at the recent Beijing Olympics for Skeleton. I've been Jacqui's strength coach for over 7 years and it's been an honour to see her awesome achievements - especially in the last year. This is a great episode and we discuss quite a lot. In particular we focus on the period of time after her first Olympics and leading into her second and most recent Winter Olympics in Beijing. Aside from just BFR -related training we go...
2022-07-04
42 min
BFR Radio
Testosterone & BFR - how to maximise your hormonal response.
Welcome back to BFR Radio. Thanks for your patience in between episodes – I’ve just realized its been a couple of months since the last episode. In short, I’ve devoted pretty much most of my spare time and energy to the launch of my new website and rebranding. In case, you’re unaware, I’ve rebranded to TheBFR.co. My goal with TheBFR.co (or The BFR company) is to have a one-stop shop for all things BFR. So I still have my BFR cuffs – they are still branded as the sports rehab tourniquet but slowly over time (o...
2022-05-30
40 min
Leave Your Mark
Curiosity is the Father of Innovation with Chris Gaviglio
Send us a textThis EP features an innovative performance practitioner, Chris Gaviglio. Chris has been involved with Elite sport for over 20 years working across multiple Winter and Summer Olympic sports and professional football codes in both the northern hemisphere with Bath Rugby, and the southern hemisphere with Queensland "Maroons" Rugby League team, the Wallabies of the Australian National Rugby Union, and the Gold Coast SUNS of the AFL Aussie rules football league. Chris still does train several winter and summer Olympic athletes, and currently consults with the Brisbane Broncos. During his time in the UK Chris w...
2022-04-12
1h 20
Pacey Performance Podcast
#Bitesize - What is blood flow restriction training and how can it be used in rehab with Chris Gaviglio
Chris featured on episode #333 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed - What is blood flow restriction (BFR) training? What safety aspects do we need to consider before using BFR? How can it be used in rehab? Check out the full episode with Chris here - https://www.sportsmith.co/listen/pacey-performance-podcast-333-chris-gaviglio/ This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.
2022-03-30
10 min
BFR Radio
Hormones & BFR - Insulin Growth Factor 1. What is it? Why is it important and how BFR can help.
Welcome back to BFR Radio and this short mini-series on hormones & BFR. In particular one of the mechanisms as to how & why BFR works is the increase in acute anabolic hormones. Since we talk about, I thought I’d go into a little more detail about each hormone, why it is important and the types of BFR sessions that are associated with increases in these anabolic hormones. The general flow of these episodes is to summarise the importance of these hormones, mechanisms behind how it gets activated and how BFR can be used to activate th...
2022-03-09
25 min
Movement Revolution Podcast
Blood Flow Restriction with Chris Gaviglio PhD
The Movement Revolution Podcast is proud to bring you a 2 part series on Blood Flow Restriction. Our guest is no other than Chris Gaviglio, PhD. He has experience with Blood Flow Restriction or BFR for 15 years, using it with athletes of different disciplines such as Rugby Players and Olympian Decathletes. BFR has been accumulating growing evidence in performance and rehabilitation. Coach Chris talks about the 5 mechanisms of BFR, as well as an EXCLUSIVE of how BFR helped an Olympian in the Tokyo Olympics.Dr. Chris Gaviglio has been involved with elite sport for over 20 years working across...
2022-02-19
40 min
BFR Radio
Growth Hormone & BFR - what is it, what it means for you & how BFR can benefit you.
Happy New Year everyone and welcome to BFR Radio’s first podcast for 2022. Hope you all had a good festive season and recharged for 2022. I’m excited for this year and in particular I am working hard to put together my accreditation course on-line and also provide BFR on-line training programs (along with general strength & fitness programs). This means if you’ve been thinking about learning more about BFR in a structured manner or you want to improve your training, I can help provide this for you. Just contact me through my socials or the contact us page on...
2022-02-08
27 min
BFR Radio
BFR use in youth athletes - interview with S&C Coach Nathan Norris
Hi everyone, My last episode answered as few questions around using Blood Flow Restriction in younger age groups and youth athletes. I pieced together a few concepts and papers to give some positive evidence around using it in this age group. After the podcast a fellow S&C coach, Nathan Norris reached out about his use with the athletes that he trains. Therefore I thought I'd get him on the podcast to tell his experiences. This is a really practically based podcast with lots of great examples and I'm sure you'll get a lot out of...
2021-12-21
48 min
BFR Radio
BFR use in young athletes and the youth -Your Questions Answered
Hi everyone and welcome back to BFR Radio. Thanks for joining in and hope that your training is going well. Before I head into today’s article review, a quick reminder that if you’re looking for practical ideas on how to implement BFR into your own training check out my Instagram (@chrisgaviglio) or my Youtube channel which is SportsRehabAus. If you follow me on social media, I’ve also been trialling a few different things. The first one is 60second snippets of the best bits of the podcast as well as Instagram text image posts –...
2021-11-28
31 min
Just Fly Performance Podcast
Dr. Chris Gaviglio on Building Strength and Maximizing Recovery with Blood Flow Restriction Training
Today’s show features Dr. Chris Gaviglio. Chris is a current senior strength and conditioning coach for the Queensland Academy of Sport, working with Olympic-based sports and athletes. Chris has been involved with elite sport for over 15 years working across multiple Olympic sports and professional football in both the northern and southern hemispheres. Chris provides applied sports science projects for the athletes he works with, particularly in the areas of salivary hormones, passive heat maintenance, blood flow restriction training, warm-up strategies, and power/strength development. I don’t often do shows that center around a piece of training technology, and the main...
2021-10-28
1h 18
BFR Radio
How low intensity BFR cycling can improve leg strength, size & fitness.
Welcome back to this episode of BFR radio, hope you're doing well. I hope you've been enjoying these articles. I've incorporated BFR into more of a specific sports training focus. For me, this is refreshing to talk about as literature typically just focuses on BFR resistance training or just stationary cardio exercise. If we refer back to the start of this mini series, I was inspired by the Tokyo 2021 Olympic and Paralympic games, and really thought at the time that it was relevant. The first article that focused on football training, and I felt that i...
2021-10-07
19 min
BFR Radio
Using passive BFR to improve swimming performance in elite swimmers
Hi everyone and welcome back to BFR radio. Thanks for joining in. Hope your training or your coaching's going well. Before I head into today's article review a quick reminder that if you're looking for practical ideas on how to implement BFR into your own training, check out my Instagram, which is @chrisgaviglio, or my YouTube channel, which is SportsRehabAus. I've also been added in 60 seconds snippets, and that's been particularly with my Twitter and my Instagram, I'd actually love to hear if you're enjoying the best bits of the podcast. Also, if you have any burning questions, come and...
2021-09-13
23 min
BFR Radio
BFR Running - improve your training session response and performance
Welcome back to this episode of BFR radio. And this is episode number two in a short mini series on the use of BFR in relation to sports performance or sports performance outcomes. And if you remember, in the previous episode, I said that the Olympics inspired me on this short little mini series here. At the time I was actually in Cairns with the Australian track and field team. Within that team, I work with three athletes, Riley Day who ran a massive PB in the women's 200m. And the two decathletes Cedric Dubler a...
2021-08-22
24 min
BFR Radio
Using BFR in Futsal small sided games to improve game specific fitness
Welcome back to this episode of BFR radio. As I'm recording this episode, it actually coincides with the start of the 2020, or should I say 2021 Tokyo Olympic summer games. I'm actually currently sitting in my hotel room in Cairns far, north Queensland, helping out with the Australian track and field team in particular, I work with three athletes, one sprinter, female, 200 meter runner Riley Day and also 2 decathletes, Ashley Moloney and Cedric Dubler. And there'll be competing very soon. So keeping an eye out for them. With respect to these athletes, I mainly do their str...
2021-08-01
25 min
BFR Radio
Using BFR to improve recovery & rehab from shoulder & ankle surgery - Your Questions Answered
Welcome back to BFR radio. Thanks for joining in. Today's episode is Your Questions Answered and I've really been enjoying this so if you, have a burning question about BFR and how you're going to use it in your own setting or scenario get ahold of me and we'll set up a call on the internet and I'll be able to actually tailor this to exactly what you need and hopefully demystify everything about BFR and put a real practical spin on it. Before I get into today's episode, remember if you're looking for BFR cuffs, you...
2021-07-01
36 min
BFR Radio
Wrestling training with BFR – how to improve physical & technical capacity of wrestlers
Hi everyone. And welcome back to this episode of BFR radio. Hope your own training is going well. Thank you for all of your questions about blood flow restriction. And if you do have any burning questions of your own, please DM me through my social channels, which is @chrisgaviglio or my website contact us page, which is www.sportsrehab.com.au. A reminder that I have an introduction to BFR presentation on the play education platform. That's P L AE. This is a fantastic initiative by PLAE. And the goal is actually to extend my one...
2021-06-17
19 min
BFR Radio
BFR Handgrip training - improve your grip strength & forearm size.
Welcome back to this episode of BFR Radio, hope you're doing well. Remember if you have any questions about BFR, please DM me through my social channels, which is @chrisgaviglio on Instagram or Twitter, or alternatively through my website, contact us, or actually it's just me page, which is sportsrehab.com.au. I've been actually receiving a few messages, so thanks for reaching out and I'll definitely be incorporating them into the podcast over the coming episodes. If you're looking for some good BFR learning opportunities, I've teamed up with PLAE who are known for really top quality sports f...
2021-05-30
22 min
Hack My Age
Hack Strength & Osteoporosis With Light Weights In 15 Min a Day - Dr. Chris Gaviglio
Today we meet Dr. Chris Gaviglio who shares with us the science behind blood flow restriction (BFR) and how it can help us get stronger and fitter with less weight in less time...even when we are injured. Plus, there are some cool anti-aging benefits too. Dr. Gaviglio is the senior strength and condition coach for the Queensland Academy of Sport and works with Olympic-based sports and athletes. Chris has been involved with elite sport for over 15 years working across multiple Olympic sports and professional football clubs in both the northern and southern hemisphere. He has a...
2021-05-19
1h 07
BFR Radio
Using BFR to rehab from a foot (navicular) fracture - Your Questions Answered.
Thanks again for joining me on this month's episode and the last three episodes we've delved into the upper body BFR mini series. In particular, we looked at article reviews with respect to muscular benefits of BFR Bench Press, and bicep curls. And the last episode we looked at how it could be used to improve recovery from a hand fracture or more so improving pain and function with the addition of BFR to a normal rehab program for a hand fracture. And for today's episode, like they say, variety's the spice of life. So w...
2021-05-03
18 min
BFR Radio
Using BFR for hand fracture rehab - a rehab tool to enhance your therapy.
Welcome back to this episode of BFR radio,hope you're doing well and enjoying this upper body series. Just a friendly reminder about my sports rehab tourniquet BFR cuffs is that I've got new valves. I've actually had them for a few months now and everyone's loving them and looked the concept's pretty simple. There's two valves which connect together and they help inflate the cuff. It's a little bit nicer. The connections are a lot firmer. Everyone that is using the new valves on the cuffs are loving it. So if you have the o...
2021-04-19
13 min
BFR Radio
How to use BFR to maximise Bicep Hypertrophy.
Welcome back to welcome back to this episode of BFR radio. Before I head into today's article review a quick reminder that if you're looking for practical ideas on how to implement BFR into your own training, check out my Instagram, which is @chrisgaviglio or my YouTube channel, which is SportsRehabAus. If you follow me on Instagram or Twitter, you would have seen that I've been adding in 60 seconds snippets, which are short 60 seconds snippets of the previous podcasts that I've done. I would actually love to hear if you're enjoying these best bits of t...
2021-04-06
17 min
BFR Radio
Supercharge your Bench Press training - combining BFR low load & high load training (article review)
Hi everyone and welcome back to this episode of BFR radio. Not sure if you've noticed, but I've been trying a few different things of late. Firstly, I'm trying to increase the frequency of podcasts released to fortnightly, which was from once a month. And there's also a new segment, which is called your questions answered. A lot of people are asking some great questions. So my mantra around this is that if you have a question, I'm sure that there's lots of other people out there as well with that same question or something similar. Therefore...
2021-03-08
19 min
Pacey Performance Podcast
Blood flow restriction (BFR) training; more than just a rehabilitation tool with Chris Gaviglio (Senior S&C Coach at the Queensland Academy of Sport)
In this episode of the Pacey Performance Podcast, I am speaking to Senior Strength and Conditioning Coach at the Queensland Academy of Sport, Chris Gaviglio. As well as his regular job, Chris is the creator of the Sports Rehab Tornequay and also the Strength and Conditioning Coach for the Queensland state of origin team. Clearly, Chris is an incredibly busy man so it was a pleasure to sit down with him and talk blood flow restriction (BFR) training. With more BFR devices on the market and its application spanning wider than just an arm pump and rehabilitation, I thought...
2021-02-25
1h 14
BFR Radio
Managing Achilles pain with BFR in sprinters - Your questions answered.
Welcome to today's episodes. I have just finished the short collective mini-series on the multiple uses of BFR around knee surgery. In this collective series of article reviews, I wanted to highlight the multiple uses of BFR within one scenario. With today's episode, I talk to sprinter Mark Giglio where we discuss how to use blood flow restriction to help manage his achilles pain. In particular we look at how he can use BFR for general pain/stiffness, sprint and strength training sessions. Mark has lots of great questions and we discuss how BFR could a...
2021-02-22
28 min
BFR Radio
BFR, surgery & your heart - the cardioprotective ability of Blood Flow Restriction
Hi everyone and welcome to today's episode. I've enjoyed putting together this short mini-series on the collective ability of using BFR in multiple different scenarios to assist with improving the operative outcome - in this case knee surgery. Today's episode is around the cardioprotective ability of using Blood Flow Restriction prior to surgery. In particular, perioperative myocardial infarction is a leading cause of morbidity and mortality after major non-cardiac surgery. Therefore the ability to reduce myocardial injury and other ischaemic complications of surgery holds great benefit. Using BFR in this...
2021-02-08
13 min
BFR Radio
Improve surgical outcome with only 8 days of pre-operative BFR strengthening after knee surgery..
Welcome back to this episode which is a short series of paper reviews that highlights the different uses for Blood Flow Restriction around Knee surgery. Today's episode looks at the positive effect of only 8 days of pre-operative strengthening with respect to density and function of the quadriceps within the first 4 weeks of ACL reconstruction. This is a great concept as it is well documented the outcome from surgery is improved with relative muscle strength and size. With the positive effects of training with BFR whilst using low-loads, this training methodology in a pre-operative state really h...
2021-01-27
20 min
BFR Radio
Use Blood Flow Restriction to decrease joint and tendon pain - BFR after knee surgery
Happy New Year. Late last year I reviewed an article that highlighted the benefits of 12 strength training sessions using BFR post knee arthroscopy around improving muscle size, strength & function. This highlighted the ease and effectiveness of such a simple training addition. Consequently I wanted to collate a few articles that built on this initial article to highlight the few different uses of BFR around surgery. In this case, we are focusing on the knee. Today's article review looks at how BFR can decrease joint and tendon pain in the knee joint. I have h...
2021-01-12
10 min
BFR Radio
How to use BFR after knee surgery for improved recovery - your BFR questions answered.
Hi there, This is a short bonus episode just in time for Christmas. I regularly get questions emailed to me about how to incorporate BFR in their specific scenario. I thought that putting it in an audio format may be a good way to not only answer the question but also it may be relevant for some of you. Hence today's podcast. Today's question is: "I have just undergone a partial menisectomy and have had 40% of my medial meniscus in my left knee removed. I was wondering what you might recommend I could do to...
2020-12-21
10 min
BFR Radio
From general population to elite footballers – integrating BFR training for everyone. Interview with Matt Ham (Hammer Athletic)
Hi there and welcome to this month's episode. In the last episode I reviewed an awesome paper highlighting the positive effect of just 12 BFR sessions after knee arthroscopy. This prompted me to put together a mini-series of papers that combine all of the positive effects of using BFR around knee surgery. So usually I'd follow up with the next article, however I've been trying to interview Matt Ham for a short while so I'd thought I put this interview out. Similar to a previous episode where I interviewed S&C coach Tony Lewis (https://www.in...
2020-12-08
55 min
BFR Radio
BFR after Knee Surgery - improved muscle strength, size & function in 12 sessions
Welcome back to this month's episode. It's been a busy couple of months and so firstly a few updates. 1. Valve upgrade - from a product viewpoint, I have upgraded the valve connectors and I have been getting positive reviews and these are much more preferable from my customers. All products from now on will be supplied with this. If you want to upgrade your valves please contact me via my website and I we can discuss how we can make this happen. 2. Online strength & conditioning programming - over the COVID period I...
2020-11-11
18 min
BFR Radio
BFR for Ballet, Back Rehab & Biking - interview with Tony Lewis
Thanks for tuning into this month's episode. I hope you enjoyed last month's podcast where I discussed a new training concept that I have been utilising. The results were absolutely surprising so in the mean time I've been working on a heavy load Isometric + BFR training program. I've just finished the testing for that 7 week training block so I'll have them to you all soon. Again I think you'll be surprised. Onto this month's episode and a quick update around my product. I am about to update the valves which is a really nice touch...
2020-09-03
54 min
BFR Radio
BFR, Isometrics and lifting light weights for performance - is it time for a paradigm shift?
Hi there and welcome to this month's episode. The last 12 weeks I've been exploring a strength training concept that incorporates "at-home" Isometrics whilst using a combination of light loads and Blood Flow Restriction. This training block has coincided with the COVID gym shutdown period and so I thought it was the best time to trial my concept. In particular the lockdown period has seen limited access to proper gym facilities. Perhaps one of the best "at-home" training concepts that would give an athletic performance benefit is Isometric training. There is a lot of good information about Isometric training at...
2020-08-09
35 min
BFR Radio
Blood Flow Restriction in elite sport with David Young - Lead S&C for Australia Women's Rowing Team.
Welcome to this month's episode of BFR Radio. In exciting news, gyms are back open! During the COVID period a lot of people may not have had all of the equipment necessary for "traditional" strength training. So during the COVID period I challenged myself away from more traditional high load lifting to create a hybrid strength program that worked around the constraints of not having access to lots of weight. The program involved combining low load training (the max I lifted was 40kg). As I knew that this would be enough external load, I delved into...
2020-07-06
40 min
BFR Radio
Ischemic Preconditioning - what is it and how it can help improve your performance with Sam Halley PhD.
Thanks for joining in for this month's episode. In this episode I am joined by Sam Halley who hopefully by the time this episode airs should have officially completed and be awarded his PhD. His PhD focused on the area of Ischemic Preconditioning (IPC) and this podcast will essentially be 2 parts. The first section revisits what IPC is, what this means for exercise performance and some of his own work looking at the effect of IPC on nqurmusucalr function during intense exercise. The second part takes the concept of IPC into the real world of s...
2020-06-14
33 min
BFR Radio
BFR and Spinal Cord Injuries - improving daily function through to elite sporting performance (Guest - ParaOlympian Sam Tait)
Hi everyone, This month is jam packed full of great information. From a general training viewpoint, in Australia we are starting to see an ease of COVID-19 restrictions and this result in being able to access indoor training and gym facilities. It is therefore important to reload the body sensibly over the next month. For those who don't currently have access to sufficient training facilities (i.e. strength equipment) his is where I see BFR can be a good training addition. Today's guest is ParaOlympian Sam Tait who I was suggested to get onto the...
2020-05-22
44 min
Leave Your Mark
Legendary Performance Conversations with Joyce, McKeown, Wilmot, Lewindon, Gaviglio, and Livingston
Send us a textThis special episode of Leave Your Mark is another in the series of Legendary Performance Conversations with a taste of some of the world's best performance practitioners representing Australia and the UK; David Joyce, Lachlan Wilmot, Ian McKeown, Daniel Lewindon, Chris Gaviglio all join your host Scott Livingston and go deep on performance environments and philosophies!If you liked this EP, please take the time to rate and comment, share with a friend, and connect with us on social channels IG @Kingopain, TW @BuiltbyScott, LI+FB Scott Livingston. You...
2020-05-17
1h 13