Wanting to pass selection for the POLICE, FIRE BRIGADE OR MILITARY be it Army, Navy, Airforce or Royal Marines and Paras?
THEN THIS TEST IS FOR YOU!
Track 1 - Intro to 15m Bleep Test
Track 2 - Full 15m Bleep Test (17 levels)
Track 3 - Training level 5 for 90 seconds
Track 4 - Training level 6 for 90 seconds
Track 5 - Training level 7 for 90 seconds
Track 6 - Training level 8 for 90 seconds
Track 7 - Training level 9 for 90 seconds
Track 8 - Training level 10 for 90 seconds
Track 9 - Training level 11 for 90 seconds
Track 10 - Training no level indicator Test - upto level 12 - (for those who panic at the sound of 'level 5' start)
Here is the recommended training method for maximum success.
(NOTE MOST SELLERS DO NOT INCLUDE TRAINING LEVELS)
Prepare yourself and set your target
1) Run the bleep test to your maximum, then rest for a few minutes. It
is recommended that one rests for longer than 2 minutes, We are looking
for good quality efforts here, not sluggish fatigue driven ones so rest
is good! This can be active rest such as walking or far slower jogging.
Make sure your result is recorded!
Choose one of the higher level tracks
2) Choose one of the tracks to run with that is faster than the level
you got to in the full test. These tracks last 90 seconds, you should
stop and rest when you can no longer maintain the speed, this is
important. There is no point plodding along at a slower pace when the
test itself gets faster. You are aiming to build up your tolerance to
the faster speeds...building more speed endurance. You should run this
to and from the bleep test lines. Again you should rest for longer than a
couple of minutes to allow a good recovery. Repeat as required 3)
Repeat this as necessary, or go for one of the faster levels and follow
the same process. Each week you should aim to do more; either more
repetitions/longer time at that speed/reduce rest periods.
Write it down
4) Keep a record so you can monitor your training. You should increase
your volume gradually and integrate specific rest periods, or a
de-loading period. This is where you perform a lot less work than your
previous weeks training. You could do this by only performing one
repetition of work at one of the tracks. The next week you could go back
to 3 or 4 repetitions. Or you could vary your volume or intensity on a
session by session basis - more one session, more the next, less after
that, then more etc etc.
5) Perform this up to 3 times per week, not on consecutive days. Also
consider integrating some specific strength training throughout your
training week. Remember the above is just an example to put into context
the importance of trying to do more as ones body adapts and illustrate
how important it is to record results to monitor progress.
Aerobic/VO2/heart rate training
There is no problem incorporating some running to specifically increase
VO2 max (oxygen uptake) into this program, perhaps working at a level
where heart rate is around 50-70% maximum. If you are deconditioned a
brisk walk may get you to this intensity, and you will still get benefit
working at the lower end of this range, perhaps 50% max. As your
fitness improves you would find a jog gets you to this intensity...and
so on. This could be done on a Monday and Saturday prior to the specific
bleep test runs for example - it would certainly get you warm for them!
Alternatively one could get both the aerobic and anaerobic benefits
with some high intensity interval training, this takes less time and in
some cases can give greater gains for both energy systems! Even with
20 minutes continuous jogging before the bleep test sessions, it is
probably around 30-40 minutes including rest unless you are more
advanced in your training! Remember you only progress with overload, so
do a little more each week, don't do too much too soon! Also remember to
listen to your body, if you haven't planned in some easier
sessions/rest days and you feel particularly tired either do less or
take the day off!