Effects of Blood Flow Restriction Training on Explosive Power in Athletes: A Systematic Review With Meta-Analysis

Abstract

Dong, Y, Shi, B, and Li, C. Effects of blood flow restriction training on explosive power in athletes: A systematic review with meta-analysis. J Strength Cond Res 40(9): 1147–1159, 2026—The primary objective of this systematic review and meta-analysis was to quantify the effects of blood flow restriction training (BFRT) on explosive power parameters in competitive athletes and to identify specific programming variables that govern transfer to field-relevant performance outcomes. A computerized search was conducted across 7 electronic databases, resulting in the inclusion of 20 randomized trials involving 362 competitive athletes. Outcomes assessed included vertical jump, 30-meter sprint, change of direction (COD), standing long jump, mean explosive power (MEP), and peak power. Dependence among multiple outcomes was handled using 2- or 3-level random-effects models. The findings indicated that BFRT produced a small-to-moderate improvement in overall explosive performance (standardized mean difference [SMD] = 0.46). Specifically, significant benefits were observed for vertical jump (SMD = 0.52), 30-meter sprint (SMD = −0.52), COD (SMD = −0.46), and MEP (SMD = 0.54). Moderator analyses revealed that optimal results require a training frequency of ≥3 sessions per week for a duration exceeding 6 weeks. Furthermore, cuff pressures exceeding 150 mm Hg were significantly more effective for enhancing overall power and MEP, whereas pressures ≤150 mm Hg were superior for COD and standing long jump. In conclusion, BFRT effectively improves key explosive performance metrics in athletes and serves as a potent low-load strategy to enhance or maintain explosive qualities, particularly during rehabilitation or periods of load management. For optimal results, strength and conditioning professionals should fine-tune frequency, duration, pressure, and cuff width based on the specific physiologic and technical demands of the target performance outcome.