SRT

suggested exercises:
A qualified exercise physiologist will show you
appropriate exercise selection.

SPORTS REHAB
TOURNIQUET

WWW.SPORTSREHAB.COM.AU

A Musculoskeletal Rehab Tool

That Can Accelerate Lower
Body Muscle Hypertrophy

1.

2.

1. BULGARIAN SQUAT

simple rules:

Place tourniquet on appropriate

leg and squat as per normal.
Early Stage: Body Weight or Assisted

(holding onto pole etc)
Late Stage: Dumbbells or Barbell
Sets:
3-4
Reps:
6-8 each leg

Exercise selection is of
key importance.
At early stages keep the
tempo of the movement
SLOW.

2. SQUATS

Place tourniquet on appropriate leg and

squat as per normal. Can be used during
both early and late stages of rehab
protocol. Can be used on both legs.
Sets:
3-4
Reps:
8-15 (Early Rehab)

6-8 (Late Rehab)

Tourniquet training
has shown to lead
to gains in muscle
strength and
hypertrophy at low
to moderate loads
of between 20-50%
of 1RM!(1,2,3)

3. LUNGES

Place tourniquet on appropriate leg and

lunge as per normal.
Early Stage: Body Weight only
Late Stage: Dumbbells or Barbell
Sets:
3-4
Reps:
6-8 each leg

other benefits
of tourniquet
training...

3.

Always try to increase

repetitions first over load.
Do all of your tourniquet
based exercises
together to take
maximum effect of
training in Ischemic
Conditions.
At end-stage rehab
continue to use the
tourniquet to maintain
specific quad bulk.

getting the most out of your tourniquet

1. Elevate your legs for approximately 60-90 seconds. This assists with
training the limb in Ischemic conditions.

Type II fiber (fast-twitch)

recruitment during low-intensity
training. (4)

2. Place the tourniquet approximately half-way up the thigh. You should

feel the VMO working hard during the exercise movement. Usually if
placed too low or high the same benefit wont be felt.
3. Pump the tourniquet to desired pressure (seated with legs straight
resting on the floor). Once in standing position check and readjust
pressure as desired.

Increases in Growth Hormone

and IGF-1 (5)

4. Start exercising.

Performing exercises at lower

loads after a regime of highintensity sets (70-80% 1RM) has
showed greater increases in
whole muscle area and muscle
fiber area compared with a
pure high-intensity routine. (6,7)

Ensure that the inside midline of the thigh is covered by

continuous Tourniquet pressure. The two ends of the Tourniquet
may overlap this area but it must always be over the top of a
continuous section of Tourniquet.

getting to know your tourniquet

PUMP

pump

Inflate the tourniquet by squeezing the pump.

When inflating, ensure the metal round valve is
turned clockwise.
To deflate, release the pressure by turning the metal
round valve counter-clockwise.

VALVE

The green valve gives easy access for quick release

of tourniquet pressure.
Keep it in the upright position as per the picture whilst
inflating and using the tourniquet.
For quick release of pressure, rotate the valve
(clockwise or counterclockwise) 90.

GAUGE

The gauge gives accurate feedback to the pressure

of the tourniquet.
During exercise the pressure may fluctuate slightly.

gauge settings:

valve

gauge

tourniquet in use:

Pressure Range:

90-150mmHg

Ideal Training Range:

120mmHg

Low Training Age:

Start at 90mmHg

High Training Age:

Start at 110-120mmHg

Time wearing:

15 minutes 30 minutes.

Or as per session requires.

references:
1. Burgomaster KA et al. Resistance
training with vascular occlusion:
metabolic adaptations in human
muscle. Med Sci Sports Exerc
2003: 35: 12031208.

caution

Consult your Physician or Medical

Professional before commencing
Tourniquet Training.
The Pressures used during
Tourniquet training are lower than
experienced during Traditional
Tourniquet use. Although the
risks are low you need to clearly
understand the associated risks.
A medical professional will
determine your suitability before
use. An accredited exercise
physiologist / physiotherapist
/ strength coach will show you
appropriate exercises to use with
the Tourniquet.

SRT

SPORTS REHAB
TOURNIQUET

WWW.SPORTSREHAB.COM.AU

disclaimer:

The use of the SRT Sports Rehab

Tourniquet is at the risk of the
user. No responsibility is taken
whether intentional or accidental
for injury or harm that occurs
whilst using the SRT Sports
Rehab Tourniquet.

2. Abe T et al. Skeletal muscle

size and circulatingIGF-1 are
increased after two weeks of
twice daily Kaatsu resistance
training. Int J Kaatsu Training Res
2005a: 1: 714.
3. Kubo K et al. Effects of low-load
resistance training with vascular
occlusion on the mechanical
properties of muscle and tendon.
J Appl Biomech 2006: 22: 112119
4. Yasuda T et al. Muscle fiber crosssectional area is increased after
two weeks of twice daily KAATSUresistance training. Int J Kaatsu
Training Res 2005: 1:6570.
5. Wernbom M. et al. Ischemic
strength training: a low-load
alternative to heavy resistance
exercise. Scand J Med Sci Sports
2008: 18: 401416
6. Choi J et al. The difference
between effects of powerup type and bulk-up type
strength training exercises: with
special reference to muscle
cross-sectional area, muscular
strength, anaerobic power and
anaerobic endurance. Jpn
J Phys Fitness Sports Med 98:
47(1):119129.
7. Masuda K et al. Maintenance
of myoglobin concentration
in human skeletal muscle after
heavy resistance training. Eur J
Appl Physiol 1999: 79: 347352.