Training and performance
Optimize your performance with maximum precision
Training and performance with blood flow restriction training
In many sports, a high level of strength and muscle mass are essential for performance. For athletes who find it difficult to increase muscle mass, occlusion training can be used as what is commonly referred to as a “finisher.” A “finisher” is performed at the end of a heavy resistance training session, where occlusion training serves as an additional stimulus to enhance hypertrophy (muscle growth).
It is important to emphasize that occlusion training should not replace heavy resistance training. When comparing the effects of the two, heavy resistance training remains superior in terms of strength adaptations. Occlusion training should therefore be regarded as a complementary training stimulus that may provide the athlete with an additional advantage. This approach is well documented in several scientific studies.
Occlusion training can also be applied during periods in which heavy resistance training is not possible or appropriate – for example:
During travel, where training facilities are limited
As deload training, when the body requires a break from heavy loads
During periods of high competition or match load, when recovery is the primary focus
- In cases of minor acute overuse injuries that require mechanical unloading
In these situations, occlusion training makes it possible to maintain or even increase muscle mass and strength, without imposing the same level of stress on joints and tendons as traditional training.
At Occlude, we have many years of experience working with athletes at the highest level – from emerging talents to elite- and Olympic athletes – and we are committed to sharing our knowledge and experience to help you apply occlusion training strategically in your own training. Contact us if you require guidance.
Handballplayer
Mathias Smed
Hør hvordan professionel håndboldspiller Mathias Smed bruger okklusionstræning som en del af sin fysiske træning
The injured athlete
For injured or recently operated athletes, occlusion training can serve as a bridging modality between low-intensity and high-intensity resistance training. The objective of rehabilitation for an athlete should always be a return to heavy resistance training, as this remains the most effective approach for improving strength and performance. However, following surgery or injury, there is often a period in which heavy training is not feasible.
With occlusion training, rehabilitation can be initiated earlier in the process, as training can be performed either without external load (if the affected body part must remain immobile) or with low loads. This allows rehabilitation to begin already in the immobilized or early postoperative phase without placing unnecessary stress on joints and tissues, while simultaneously reducing the loss of muscle mass and function.
Research shows that training with low external loads (<30% of 1RM) under occlusion can be as effective in increasing muscle mass as traditional heavy resistance training (>60% of 1RM). In this way, early implementation of occlusion training helps preserve muscle mass and strength, supporting physical function during rehabilitation and ultimately shortening the return to sport and competition.
Olympian medalist Sara Slott
Hear how Sara Slott used occlusion training and Occlude in her accelerated rehabilitation, enabling her to be competition-ready in just five weeks to defend her European championship title
Our equipment
Explore our range of products for occlusion training and purchase your professional equipment today.
