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This Listing has ended

Item Title:

★ Bleep Test Training CD ★ Full Test + Training Levels - A



Auction has received no bids

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See seller's other current items (Offered By: GorillaOnlineStores)
See similar items currently listed (Category:

Sports & Recreation

 -

Fitness Equipment

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Qty: 15 Current Time: 24 Feb 17 10:38:59
Offered By: GorillaOnlineStores (0|0) 
Time & Date displayed is for United States - EDT
Start Price: £3.99   ($5.01) (no reserve)Learn More about Reserves & Starting Prices Auction Length: Learn more about Instant Buy
Scheduled Close Date: 23 Jul 2015 10:25:32Learn More about closing times
Actual Close Date: 23 Jul 2015 10:26:01
Postage: £2.00 ($2.51) Bids Received: 0
Item Location : Sheffield
Seller Location: United Kingdom
Sell to: Worldwide

Condition: New
Integrated Online Payment Options:  
Payment using EasyPay
I Accepted payment using SecurePay
Lot #  19331754

This item had been viewed 129 times before closing
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Item Description

http://i.ebayimg.com/00/s/MzMzWDUwMA==/z/UFcAAOSws65TqUk6/$_57.JPG

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!

CD LISTING:
 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. 

Maintain frequency  
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!

THE BLEEP TEST COMES IN A SLEEVE ON A PRINTED CD

 

 
 
 

http://s27.postimg.org/3s8tfmbdr/Fast_Dispatch.png?noCache=1403378960

 

Any questions please ask



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