Advice on Bleep Test Training

maria0104

Hi all

I'm applying for a job that I need to do a fitness test for. I need to be prepared to take this test if I get through the application process and I am quietly hopeful that I will.

From point of application to point of tests it is around 4-6 months. I have the academic side down to a tee, and have been losing weight and working on fitness recently but what scares me (probably from school days) is the bleep test. I can't recall much of it back then, but this one involves getting to level 7.4 running between 2 points 20m apart.

Any advice from anyone on how to prepare for this and work on fitness? I have to do some strength training (Push/Pull 35kg) which I am already nearly able to do despite being a relative beginner with fitness again after being out of the gym a while. What is scaring me is this bleep test. I run (slow) intervals at the gym with an alternate of sprint and walk, jog and walk some days if I am lazy. I understand I need to get some dedication and from this point I am totally dedicated but unsure of how best to prepare apart from just general jogging and some sprints a couple of times a week. I can run for around 30min non stop at the moment and know I need to get better than this (and have been working on it).

Also, if anyone knows, on the scale of 'bleep test' how hard is it to attain a 7.4? I tried some poking around on the internet but was slightly confused by the information available.

I think those military style drills have scarred me for life

Kind regards

Maria

Sam_I_Am77

maria0104 wrote: »

Hi all

I'm applying for a job that I need to do a fitness test for. I need to be prepared to take this test if I get through the application process and I am quietly hopeful that I will.

From point of application to point of tests it is around 4-6 months. I have the academic side down to a tee, and have been losing weight and working on fitness recently but what scares me (probably from school days) is the bleep test. I can't recall much of it back then, but this one involves getting to level 7.4 running between 2 points 20m apart.

Any advice from anyone on how to prepare for this and work on fitness? I have to do some strength training (Push/Pull 35kg) which I am already nearly able to do despite being a relative beginner with fitness again after being out of the gym a while. What is scaring me is this bleep test. I run (slow) intervals at the gym with an alternate of sprint and walk, jog and walk some days if I am lazy. I understand I need to get some dedication and from this point I am totally dedicated but unsure of how best to prepare apart from just general jogging and some sprints a couple of times a week. I can run for around 30min non stop at the moment and know I need to get better than this (and have been working on it).

Also, if anyone knows, on the scale of 'bleep test' how hard is it to attain a 7.4? I tried some poking around on the internet but was slightly confused by the information available.

I think those military style drills have scarred me for life

Kind regards

Maria

I had to look this one up. It's challenging and somehow you need to find a way to train the bleep running itself. It sounds like what is most difficult is the change of direction and re-accelerating.

You definitely need to train your anaerobic capacity and work on strength and reactive ability.

1. Run sprints: 10-yard, 20-yard, 40-yard. The test is approximately 22-yards, so by running 10-yard sprints this will help you build starting acceleration. The 20-yard is more or less a test of the full run, and the 40-yard will help improve some cardio-vascular capacity.

2. Flexibility: Make sure you are stretching even on non-training days. Hips, hamstrings, calves, IT band, Lats are all very important, and anything else that is tight.

3. Speed, Agility, & Quickness Drills: You may need to YouTube these but you need to work on your stopping and change of direction.
- Modified Box Drill: You need some cones and a partner for this one, but if you watch a video you'll see why it's good.
- Line Stop Deceleration Drill: Linear: Basically it's a 10-yard sprint into a dead-stop. You could probably break these up and do some 5-yard and 10-yard
- Practice the test itself, use a partner to call-out the bleeps if necessary.

4. Core Training: You will need to make sure your Core muscles are ready for this as they manage much of your body's movement. Do these exercises as a circuit, no rest between exercises for 1-3 sets.
- Superman (as an iso-hold): Basically you lie on your stomach with your arms out in-front of you and legs back and slightly angled out. Contract your abs, obliques, back, and butt to lift your arms, chest, and legs off the ground. Hold for time. Shoot for sets of 30-sec's.
- Side Plank: Shoot for sets of 30-sec's.
- Front Plank w/ Hip Extension: Shoot for sets of 30-sec's.
**Core work just incorporate on Strength Training Days

5. Plyometrics: This will help you to build power which where you get your starting speed from. Incorporate this into your normal workout. Do one of the two and rotate. You can do these with your Squat Warm-up sets, shoot for 1-3 sets of 5-8 reps
a. Standing Broad Jump: Stand do a fast partial squat (like 45-degrees) and jump forward as far as you can.
b. Depth Jump into a Broad Jump: Stand on a box, perhaps 12-inches, hop-down and immediately explode into a Broad Jump. The length of time your feet are touching the ground should be very brief. *Do these at least one of the 3 strength training days.

6. Strength Training: I'm thinking 3-days.
Day 1: Heavier weight, roughly 80% - 85% of your 1RM for 5 sets of 3-5 reps. Do Squats for lower body and some kind of press for your upper body and make sure to do some upper back work (rows, lat pulldowns, pull-ups, etc). It doesn't have to be a ton

Day 2: Today I want you to Squat again but use 45% to 50% of your 1RM and when you're at the base of the squat (aka the hole) hold it for 3-5 seconds before you squat-up, 3-5 sets 4-6 reps. Do a different upper body press from Day 1 and use the same guidelines

Day 3: Focus on Strenth Endurance & Stabilization (2-3 sets)
- Lower Body: Do either Bulgarian Split Squat or Single Leg Squat (w/ DB's) for 6-8 reps. Then immediately do either Step-Ups w/ Transverse Plane Balance or Lunges w/ Transverse Plane Balance (6-10 reps). Transverse what..?? I'll go ahead and just post a video on this one. http://youtu.be/r6CW0k_Qg2M
- Upper Body: Do something like a DB bench press followed up by a standing cable chest press (same guidelines as above). Then do something like a DB Row followed by Lat Pulldowns, same guidelines as above.

maria0104

I think you are my new idol! Thank you very very much for the detailed advice.

Sam_I_Am77

maria0104 wrote: »

I think you are my new idol! Thank you very very much for the detailed advice.

One day training might look like...

1. Flexibility work
2. Core & Plyometric Work
3. SAQ Drill
4. Strength Training

*In that order*