Beep Test BlunderHow to progress on beep test
Posted 17 February 2012 - 12:13 PM
In July 2011, I could only reach 2.7 and by Nov 2011 I could do 5.1. However now I cannot reach passed that. Some days I even struggle to reach that. I am giving it a run once a week to no avail. Up until Jan 2012, I was doing a run/cardio session about 3 times a week (varied with a 20min run, 30m run throughs and a run of the beep test) and in late Jan started at the gym. Now currently working on strength building whilst trying to continue with cardio outside of the gym. Admittedly, the cardio sessions have declined since starting at the gym.
I thought it may be a mental block, so spoke to someone about this and have not fully tested their suggestions.
I am able to pass all other components of the fitness test - agility, hand grip, 1.3m obstacle jump, 100m swim, 5 push ups and prone test.
I have no clue about how to increase my levels - what am i doing wrong/not enough of? I dont understand much about exercise and the body apart from the basics and dont know where to start but here.
Any advice would be greatly appreciated.
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Posted 17 February 2012 - 01:06 PM
How are you managing your pacing, and turn strategy? You should just tap your foot over the line, turn leisurely, and push off for a quick spurt, then canter down to the next turn (at least to start with).
Lots of good tips under http://www.topendspo.../20mshuttle.htm including hints on maximising your score at http://www.topendspo...ing/beepmax.htm
Edited by lyricnz, 17 February 2012 - 02:05 PM.
Posted 17 February 2012 - 01:41 PM
Posted 17 February 2012 - 02:03 PM
Posted 17 February 2012 - 02:40 PM
Posted 17 February 2012 - 04:07 PM
(I do wonder if it's a standard test because I would like the police officers serving me to be able to do more than 6.10. Then again more than 5 pushups would also be good...!)
Posted 17 February 2012 - 08:04 PM
Russell2pi - yes i am pumping out 15+ man push ups. I was just listing the basics for the fitness day.
Yes I am doing the standard beep test. I began my fitness training back in June last year in which i couldnt even jog for 1 min without keeling over. I progressively increased the time and distance by interval training ie: 3 min walk 1 jog, then to 3 walk 2 jog etc etc. Each couple of days pushing myself that little bit more. Not only did i increase my jogging time, i also increased in distance as well.
From just reading a couple of posts already, i figure i just need to get back out there and keep pushing. I will look at th topend sports link and research your suggestion of the couch to 5k program.
Thank you for your suggestion.
Posted 17 February 2012 - 08:53 PM
Posted 05 March 2012 - 10:14 AM
I have another BEEP booked for next swing so hoping to tip over the 10 mark. I think the best way to improve your beep results are
* Do the test more often, add it to your weekly training at the start of a tempo run. (its a great warm up)
* Add 10 *strides* or short speed runs to your training a couple of times a week covering 60 - 100m at an 85% sprint pace holding your form, short recovery then go again. Get your legs used to working at a higher tempo and your lungs used to burning when pushing at a higher speed then usual.
Good luck let us know how you are progressing!