Jordan Sabourin, PhD

🚀 We’re live! The BFR Blueprint is now available. An evidence-based course designed to help you apply blood flow restriction training safely & effectively in sport, rehab, & performance. 🔗 thebfrblueprint.thinkific.com #BFRtraining #SportsScience

Immobilized limbs don't just atrophy from disuse. MuRF-1, a ubiquitin ligase upregulated during immobilization, actively accelerates muscle protein breakdown at the cellular level. Passive BFR (occlusion only, no exercise) may blunt that response. No movement required. #BFR

The BFR Field Guide — the decision framework for using this in real sessions: thebfrblueprint.thinkific.com/courses/bfr-fi…

At 20% of 1RM, your muscle should barely know it's working. With BFR, it thinks it's about to die. Partial venous restriction forces fast-twitch fiber recruitment at rehab-level loads. That doesn't happen with traditional training. That's the whole point. #BFR #Performance

Don't forget to check out the CBP Conference tomorrow and Sunday.

Good excuse to go Vegas!

Unsure how or when to use BFR? Most of the hesitation I hear from coaches isn’t about whether it works — it’s about application uncertainty. That’s what The BFR Blueprint focuses on: knowing when and how to use it. thebfrblueprint.thinkific.com/products/cours…

If BFR sounds useful but you’re worried about getting it wrong, this may help. 5 BFR application errors that increase risk (and how to avoid them) Free PDF: thebfrblueprint.thinkific.com/products/digit…

Paper: pubmed.ncbi.nlm.nih.gov/41452311/

Recent RCT: low-load BFR vs heavy slow resistance in chronic patellar tendinopathy showed comparable pain reductions and similar strength gains at much lower loads. Not a replacement for heavy loading—but a viable option when pain, timing, or tolerance limit loading.

BFR in Ankle Rehab Sprains leave lasting deficits in strength, CSA, and NM control. Balboni (2025): BFR ↑ strength in all ankle muscles, activation ↑ in DF + EV, CSA ↑ (PL +7.1%), Y-balance ↑. Fältus (2018): BFR gives a low-load stimulus early when you can't load heavy.

BFR recovery is still underrated. Less soreness, faster turnaround, and athletes who feel and move better between sessions. #BloodFlowRestriction #BFR #SportsScience #StrengthAndConditioning #HighPerformance

NSCA Coaches — The BFR Blueprint is now approved for 0.6 CEUs. Black Friday / Cyber Monday price: $149 (Reg. $229) This week only. thebfrblueprint.thinkific.com #BFR #SportsScience #NSCA

Why I used CMJ to track fatigue in my BFR study: Fast, repeatable, and sensitive to neuromuscular readiness. Small changes reveal a lot about how an athlete responded. 🎙️ via Owens Recovery Science Podcast #SportsScience #Performance youtube.com/clip/UgkxRy2ZD…

My go-to lower-body BFR exercises. Simple and effective. #BFR #thebfrblueprint #sportsscience #sportsperformance

When an athlete says their legs feel great the day after a BFR recovery session, that’s when you really know it’s effective. #BFR #Recovery #Performance

BFR isn’t just for muscle. It might help your brain too. Even short walks with BFR have been shown to boost cognitive activation and focus. #BFR #SportsScience #Performance #TheBFRBlueprint

The “deflate” moment hits different — especially at Mexico City altitude 🫠 Worth it though. That short discomfort is where the adaptation happens. #BFR #SportsScience #Performance #TheBFRBlueprint

⅓ the load. Similar gains. BFR (20–40% 1RM) → hypertrophy ≈ traditional training (65–85% 1RM), with a fraction of the load. Strength still favors heavy lifting, but BFR is a powerful low-load option. Lixandrão 2018 | Hughes 2017 | Centner 2019 #BFR #TheBFRBlueprint