Treadmill Running

Since the launch of “Beat the Beep Test” I’ve received a few enquiries from people regarding treadmill training programs for the beep test.

Generally I’m not a huge fan of treadmill running because even though it’s running its a bit different to running outdoors however I’ll admit that for some people (such as people who live in extremely cold climates) the treadmill can sometimes be a better option than missing a workout.

From the perspective of beep test training the treadmill has also got one huge plus and that’s the ability to precisely control the incline and speed of the belt.

This allows for workouts that mimic the beep tests steadily increasing difficulty and allows for some good training progressions.

The simplest type of treadmill workout for beep test training would be to set the treadmill to 1% incline (this best mimics the energy demands of running outdoors on the flat) and 8km/hr.  Then each minute on the minute increase the speed by 0.5km/hr

In theory this is exactly the same as the beep test progression, however without the accelerations, decelerations and turns it’s not quite the same.  The training effect is fairly similar though.

Another way to use the treadmill to train effectively is to do a series of 1, 2 or 3 minute intervals of increasing speed or incline interspersed with 1-2 minutes of walking.  These progressively harder intervals provide a great way to improve fitness and progress is easy to monitor as you can simply change the speed each week by starting 0.5km/hr faster.

For details of two complete Treadmill programs for beginner and intermediate levels check out  “Beat the Beep Test” 2^nd edition with over 20 pages of new programs and information.

www.beatthebeeptest.com

Emergency beep test training

If you are applying to join the armed forces, police or fire brigade then chances are that you’ll have a fairly lengthy selection process to go through.  This should give you plenty of time to prepare for your beep test so that you can follow a structured 8 – 10 week program then taper for the test and turn up on the day well rested and prepared to smash the test.

However sometimes you may be called on to do your fitness test at much shorter notice or, human nature being what it is you may have just procrastinated until a few weeks before the test and then realised that you’ve got some work to do!

In this case trying to train using part of longer program is unlikely to work because these programs rely on building volume and intensity over time and they incorporate more rest and recovery to keep the program sustainable.  This means that they are not as effective in the short term as a harder program and with only a few weeks to go they may not get you over the line.

Enter what I like to call the “Crash” program.  A crash program is a short (no more than 4 weeks) program designed to optimise your fitness and before a test but not designed for long term use because of its high volume and intensity which is carried over for an extended time would certainly lead to overtraining and possible overuse injuries.

A crash program focuses on changing the things that can be changed in a short period  of time but may sacrifice longer term goals.  In the case of a beep test crash program the focus is on the following.

Familiarity with the test – Practice beep tests are run often to gauge progress, to familiarise the trainee with the test and to allow lots of practice at the technique of running the test.

High intensity workouts – these include running levels of the beep test combined with other high intensity exercises such as kettlebell drills.  This provides overload and the opportunity to strengthen muscles and movements that may benefit beep test performance.

A very limited amount of long distance work – Often in a crash program we’ll perform zero long runs because we want to optimise for shorter intervals and spending a session running 5km is taking away from our limited training time.

Frequent workouts – On a crash program it’s not unusual to train on 6 days of the week with a possibility of 2 a day workouts.  One full day of rest is prescribed per week and a couple of days of rest mid cycle.  Leading into the test there is a brief taper but it’s not unusual for the trainee to experience some residual fatigue from the cycle.

Sample crash program schedule

Monday – Run full beep test – record result.  Finish with 4 x 400m with 1:00 rests

Tuesday – Run timed intervals with kettlebell work run 1:00 + 20 swings x 10 rounds

Wednesday – Run full beep test, rest 5min, run full beep test

Thursday – run 4 x 400 – 800m with 3:00 rests

Friday – Beep test circuit incorporating beep test levels, bodyweight exercises and kettlebells

Saturday – Run 2 x 1.6 – 2.4km intervals

Sunday – rest

For details of two complete Crash programs for beginner and intermediate levels check out  “Beat the Beep Test” 2^nd edition with over 20 pages of new programs and information.

www.beatthebeeptest.com

So “Beat the Beep Test” has been out now for a couple of months and already I’ve received great feedback from several people who have tried the programs.

In particular I want to share one success story from someone who contacted me back in April with an urgent inquiry.

Yohar contacted me from Singapore regarding his son (pictured left), a talented soccer player in Singapore who was trying to get a spot in the Singapore Prime league.  In order to do so he would have to pass a beep test to level 12.8 and with only 6 weeks to go he was only achieving an 11.6.

I’ll let Yohar explain what happened.

“My son did his beep test last Monday, and he passed the test at his first attempt! He scored 12.9.

He is now able to play in the Prime League in the Singapore Soccer League.

I think, if he were to go through your training program in the entirety, and uninterrupted by his club trainings and other activities, he could have scored much higher than that. In fact, I think anyone who follows your training program strictly, will have no problem to achieve their goals..

The good thing about your book is that, it not only provides a good training program for the different level of fitness, it also explains what fitness is, it’s components and the preparation needed for one to take the beep test. It makes one aware of what he is expected to do, to pass the test.

I thank you very much for the book, and also all the advice given.”

So keep in mind that Yohars son only completed 6 weeks of the 10 week advanced program AND he was juggling other training commitments.

If you want to best possible results you NEED to get a copy of “Beat the Beep Test”

Get it here – Beat the Beep Test

The beep test (often called the multi stage fitness or shuttle test by coaches) is increasingly being used to monitor the fitness of soccer players.  Some federations have even gone as far as mandating a minimum fitness level for players to reach before they are allowed to play in certain grades!

For example in Singapore to play in reserve grade you need to get a minimum of 12.8 and pass the test every year.

Another big use for the beep test in soccer is grading players at selection camps.  At the end of the day if the choice comes down to two players with similar skills coaches are going to pick the fitter athlete as the starter.

This means that soccer coaches, players and parents need to be aware of the best ways to train and prepare for the beep test so that they maximise their chances of playing at the highest levels.

How Fit are You?

You don’t have to be applying for the defence forces or police to benefit from the beep test.

Since the test only requires a couple of markers set 20m apart, your running gear and an Mp3 player it is an easy and fast way to measure your aerobic fitness and keep track of your progress.

I suggest using a tape measure to mark out your course because each metre you get it wrong is a 5% error!

Before attempting a maximal beep test you should get clearance from your doctor especially if you are over 35, overweight or have been sedentary for a few years.  Anyone with a history of breathing difficulties or heart problems should not attempt the test unless cleared by a specialist.

So what’s a good score?

The following is just a rough guide

Men aged 16 – 35

Poor – less than 8.1

Average – 8.1 – 10.1

Good – 10.1 – 12.1

Excellent – 12.1+

Men aged 36 – 50

Poor – less than 7.1

Average – 7.1 – 9.1

Good – 9.1 – 11.1

Excellent 11.1+

Women aged 16 – 35

Poor – less than 7.1

Average – 7.1 – 9.1

Good – 9.1 – 11.1

Excellent 11.1+

The beep test is used by a wide variety of different organisations with a similarly wide variety of pass marks required to pass the entry standard.

The list below shows some of the organisations that use the test but doesn’t include the hundreds of schools and sports teams that use the beep test as a factor in selection for representative teams and ongoing fitness assessment.

Note that any numbers here are the MINIMUM level required to gain entry to a certain job.  Often selection for these jobs is competitive and the better your score on the beep test the more likely you are to get the job and survive basic training!

Here is a list I found of various beep test standards
NSW Police 5.1
England & Wales Police 5.4
Australian  Navy 6.1
Australian Airforce 6.5
Ontario Police 6.5
South Australian Police Female 6.10
Victorian Police Female 6.10
WA Police Female 7.1
NZ Navy 7.1
UK Airforce F 7.2
Australian Army 7.5
LEVEL C REF 8
UK Army Female 8.1
LEVEL B REF 9
SA Police Male 9.4
Victorian Police Male 9.4
UK Fire Brigade 9.6
NSW Fire Brigade 9.6
UK Airforce Male 9.10
LEVEL A REF 10
WA Police Male 10.1
UK Army 10.2
UK Marines 11
NSW Police Tactical unit 10.6

List from http://hikosaemon.blogspot.com/2010/01/dreaded-beep-test.html