Table 1 The BFR-LLST protocol for the knee-extension exercise [11, 28, 29]

Load, repetition maximum

30 (~ 20–40% of 1RM)

Repetitions per set

≤ 6 weeks: 30, 15, 15, max. 30^a

>  6 weeks: 30, 15, 15, 15

Sets per session

4

Rest between sets, seconds

30–45

Sessions per week

5

Duration of the experimental period, weeks

Approximately 9 weeks; 3 weeks without and 6 weeks with external loads

Contraction modes, seconds

1 isometric, 2 eccentric, 2 concentric

Rest between repetitions, seconds

0

Time under tension, seconds

≤ 6 weeks: 450 (5 seconds x (30 + 15 + 15 + 30 reps))

>  6 weeks: 375 (5 seconds x (30 + 15 + 15 + 15 reps))

Contraction failure in each set

No, only the last set out of 4^a

Range of motion, degrees

Max. 90

Rest between training sessions, hours

24 to 48 hours

Anatomical definition of the exercise (exercise form)^b

Yes

Mode per week

≤ 6 weeks: 3 times supervised in total, 4–5 times at home.

>  6 weeks: 2 times supervised, 3 times at home.

Cuff application

As proximal as possible on the lower limb

Cuff type (materials)

20-cm width (Supervised with cuff; Home with elastic band).

Occlusion pressure

Cuff: 80% limb occlusion pressure (LOP). Elastic band: Should be as tight as the cuff corresponding to 80% LOP.

BFR-LLST total training time (total time under tension), seconds

≤ 6 weeks: 585 (450)

>  6 weeks: 510 (375)

Duration of the entire BFR-LLST session

Max. 10 minutes twice per week (supervised) and max. 10 minutes 3 times per week at home.