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-impact, time-efficient, and performance-enhancing conditioning tool. 🔍 In This Episode, You’ll Learn: 📚 Background and context from early BFR-walking studies (Abe et al., 2006) 🏋️‍♂️ Full breakdown of the Park et al. protocol, including pressures, session structure, and frequency 📈 The surprising physiological adaptations observed in just 14 days 💡 Practical applications: from rehab to in-season support and off-season recovery 🧠 How to integrate BFR walking into a real-world weekly training program 💡 Key Takeaways: VO₂max increased by 11.6% in just two weeks Stroke volume ↑ 21.4%, heart rate ↓ ~13% Excellent option for injured, in-season, or travelling athletes Can be programmed in short, low-stress sessions (e.g., 15–20 mins) 🧰 Resources & Links: Visit: www.thebfr.co to learn more or purchase your own BFR cuffs Follow us on Instagram: @thebfr.co Contact Chris via the website or DM for programming support Listen to our previous BFR + aerobic training episodes in the podcast archive