Low-Load Blood Flow Restriction Training as an Effective Strategy for Improving Anaerobic Power in Young Men

This study aimed to investigate the efficacy of a 12-week blood flow restriction (BFR) resistance training (BFRRT) program in enhancing anaerobic power. Changes in anaerobic power were compared following 12 weeks of resistance training using three approaches: low-load resistance training with BFRRT at 30% of one-repetition maximum (1RM), traditional high-load resistance training (HRT) at 80% of 1RM, and traditional low-load resistance training (LRT) at 30% of 1RM. Twenty-one male college students were randomly assigned to the BFRRT (n = 7), HRT (n = 7), or LRT (n = 7) groups. The BFR for BFRRT was applied to the proximal femur at 100–130 mmHg. Each group exercised three times per week for 12 weeks. Anaerobic power and metabolic fatigue levels were evaluated using the Wingate Anaerobic Test (WAnT) every 3 weeks, with blood lactate concentrations measured before and after each session. Outcomes included peak power, mean power, fatigue rate, and time to peak power, analyzed via two-way mixed-model analysis of variance. Results showed no significant differences across groups except for an interaction between training periods and group with respect to peak power. Post-hoc analysis revealed that BFRRT improved peak power by Week 6, HRT by Week 9, and LRT showed no improvements. BFRRT significantly enhanced anaerobic power in a shorter duration compared with HRT, despite utilizing lower loads and normal-speed exercises. These findings suggest that BFRRT is an effective and safe method for improving anaerobic power while reducing the risk of injury associated with HRT.