# The secret to getting stronger using 50% of the load with BFR

Page: https://stenobird.com/podcast/the-process-podcast-833750/the-secret-to-getting-stronger-using-50-of-the-load-with-bfr
Text version: https://stenobird.com/podcast/the-process-podcast-833750/the-secret-to-getting-stronger-using-50-of-the-load-with-bfr.md
Podcast: [THE PROCESS PODCAST](https://stenobird.com/podcast/the-process-podcast-833750)
Published: 2026-04-06T08:45:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/christopher-tuazon/episodes/The-secret-to-getting-stronger-using-50-of-the-load-with-BFR-e3h9g6k
Audio file: https://anchor.fm/s/107f66168/podcast/play/117800596/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-3-1%2F421204181-44100-2-10b93c1a8e3ba.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-process-podcast-833750/episodes/the-secret-to-getting-stronger-using-50-of-the-load-with-bfr
Duration seconds: 3878

## Resource

Kyle Ruth explains the science of Blood Flow Restriction training and how it can improve hypertrophy, aerobic capacity, and even race performance. In This Episode: - What Blood Flow Restriction (BFR) training is — and why it accelerates strength & endurance gains - How to improve Hyrox performance without adding more running volume - The 2x10 minute BFR protocol that boosts aerobic capacity fast - How to build lunge & burpee broad jump endurance without crushing your joints - How to reduce knee pain and train hard at 35+ without breaking down If you're short on time, battling injuries, or chasing performance gains this is a must-listen.

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## Transcript

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