Grindstone's Blood Flow Restriction: Training by John Welbourn in TrainHeroic

Power Athlete

Coach
John Welbourn

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Increased Muscle Size
BFR stimulates the release of IGF-1, which is important for muscular hypertrophy, muscle and bone growth, and regulation of DNA synthesis
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Increased Muscle Strength
BFR promotes an increase in muscle protein synthesis - the driving force for building muscle. By activating cellular pathway within muscle cells BFR stimulates the cell to produce more protein. More protein equates to more strength and muscle.
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Increased Cardiovascular Capacity.
BFR has been shown to reduce stroke volume and increase heart rate during training. A significant increase in blood pressure coincides with these previously mentioned factors to help positively affect the cardiovascular system and consequently increase cardiovascular endurance.
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Look Better Naked
Looking strong is as important as being strong. BFR can be a solid piece in the puzzle if injury or father time has taken his toll on your training.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 8-week program
Sunday
Optional Aerobic

A

Assault Bike

1 x MAX @ 20:00

B

Ruck

1 x 30:00

Sunday
Rest Day

Rest Day

A

Today is a rest day.

Sunday
Rest Day

Rest Day

A

Rest Day is up.

Sunday
Mandatory Upper

Directions

A

I want 60 seconds of dead bugs, one arm KB bottom up presses and teapots for 3 rounds. The dead bugs are for getting that trunk to fire. I find working the trunk early in the workout pays dividends later on. Then we have some heavy L sit presses with rear delt work. Then a BFR heavy weight fist fight to blow your mind...and arms...and chest. And check out the PAHQ guide on BFR http://pahq.co/bfrtg LIKE I SAID ON MANDO A, IF YOU NEED ANY COACHING OR FEEDBACK ON YOUR TRAINING RECORD IT AND POST IT TO THE TH FEED, YOUTUBE AND POST A LINK OR @JOHNWELBOURN. John

B1

4 Way Dead Bugs

3 x 60

B2

Standing One Arm Bottoms Up KB Press

3 x 10

B3

Standing Tea Pot

3 x 10

C1

L Sit Dumbbell Press

5 x 10

C2

Rear Delt Band Pulls

5 x 20

D1

Dumbbell Hex Press

30, 20, 15, 15

D2

Rear Delt Fly

30, 20, 15, 15

D3

Chest Elevated Push Up on Bar

30, 20, 15, 15

D4

Supine Ring Pull Up

30, 20, 15, 15

Sunday
Mandatory Lower

Prep

A

Directions

I want to smash some heavy 10s on the back squat. We are pairing up some contrast work with pull ups. I have prep work on the front end with the jump rope, push ups and rows. Then we are hitting some blood flow restricted training for a conditioning piece so buckle up and get ready. http://pahq.co/bfrtg John

B1

Jump Rope

2 x 3:00

B2

Chest Elevated Push Up on Bar

2 x 30

B3

Supine Ring Pull Up

2 x 30

C1

Back Squat

5 x 10

C2

Pull Up - Strict

5 x 5

D1

Banded Hamstring Curls

30, 20, 15, 15 @ MAX

D2

Bodyweight Bulgarian Split Squat

30, 20, 15, 15

D3

Goblet Squat

30, 20, 15, 15

D4

RDL to Shrug

30, 20, 15, 15

Sunday
Optional Strength

Prep

A

Directions

For today, start with some plyo work with the medball chest pass to push ups and supine ring pull ups. Then we are smashing some close grips with depth push ups to explosive rebounds. I want to hit some heavy 10s to get some volume. Then we have some accessory work with dips, hammer curls and banded tricep push downs for 50s each. SMASH SOME CLOSE GRIPS SO TAKE A VIDEO AND POST IT TO THE TH FEED, YOUTUBE AND POST THE LINK OR TAG ME @JOHNWELBOURN ON IG FOR COACHING FEEDBACK AND VIRTUAL HIGH 5S. POST THEM UP!!! John

B1

Medball Chest Pass with Explosive Push Up

3 x 10

B2

Supine Ring Pull Up

3 x 10

C1

Close Grip Bench Press

5 x 10

C2

Depth Push Ups to Explosive Rebound Up

5 x 3

D1

Parallel Bar Dips

1 x 50

D2

Alternating Hammer Curls

1 x 50

D3

Banded Tricep Extension

1 x 50

Sunday
Optional Glycolytic

Directions

A

For today, we are starting with the prep work. Only 2 sets on each but move at a good pace. Then we have two BFR circuits of 20 minutes a piece. I want a short 3-5 minute rest between the lower and upper BFR bouts. IF YOU HAVE THE INCLINATION, RECORD YOUR TRAINING AND POST IT UP ON THE TH FEED FOR ANY COACHING FROM ME OR THE CREW. YOU CAN POST THE VIDEO RIGHT TO TH, YOUTUBE AND POST A LINK OR TAG @JOHNWELBOUN ON IG. Time to get restricted. John

B1

Assault Bike

2 x 3:00

B2

Side Box Step Up

2 x 10

B3

Landmine Press

2 x 10

C1

Goblet Squat

30, 20, 15, 15

C2

Single KB Walking Lunge

30, 20, 15, 15

C3

Standing Calf Raises

30, 20, 15, 15

D1

Deficit Push Ups

30, 20, 15, 15

D2

Alternating Dumbbell Bicep Curls

30, 20, 15, 15

D3

Barbell Skull Crusher

30, 20, 15, 15

Monday
Get Started

Please Navigate to Monday

A

Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!

Tuesday
Get Started

Please Navigate to Monday

A

Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!

Wednesday
Get Started

Please Navigate to Monday

A

Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!

Thursday
Get Started

Please Navigate to Monday

A

Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!

Friday
Get Started

Please Navigate to Monday

A

Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!

Saturday
Get Started

Please Navigate to Monday

A

Looking for your training? From now on, all of the week's Grindstone sessions will be found on Monday. Swipe to navigate to Monday. You're going to find Mandatory Days, which are… well, Mandatory. You need to find two 70-minute time blocks in your schedule to smash these training days. Then you'll find Optional Days. For optimal results, you want to be sure to prioritize the training in Mandatory days before hitting the optional days of your choice. Once you step in the gym to conquer the training, swipe to Monday and tap on “Start Session” for the session you want to complete. The TrainHeroic app is going to ask you if you want to move that session to “today”. You’ll say yes, and get started!

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Put on Muscle

BFR stimulates the release of IGF-1, which is important for muscular hypertrophy, muscle and bone growth, and regulation of DNA synthesis

Get Grindstone's Blood Flow Restriction
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FAQs
Where can I learn more about BFR?
http://pahq.co/bfrtg
What should I use to occlude the limbs?
For years, most have used knee wraps or some flexible straps. Recently, many high quality systems have entered the market. They are worth investigating to take some of the guess work out of it.
Will I get jacked?
Yes, BFR has been proven to increase muscle. Especially, with those that can not handle high volume or big loads due to injury, over use or mainly because you are old and have been yourself up too much.
Grindstone's Blood Flow Restriction