As well as having a requirement to pass a fitness test most emergency services and military forces require potential recruits to pass a medical.  If you are relatively healthy then this shouldn’t be an issue however you’ll want to note that some organisations can be a be a bit picky when it comes to your weight.

For this reason it’s a good idea when you embark on your beep test training program to check your weight and assess your BMI (Body Mass index) to make sure they fall within the acceptable range for your chosen job.

If you are a few kilos overweight then chances are that over the course of 8 weeks of training you’ll lose most of it without any special effort.  However if you are more than 5kg overweight there are a couple of things you need to keep in mind.

1.      Any extra weight you are carrying will increase the impact on your hips, knees and ankles and this may lead to overuse injuries such as shins splints or stress fractures if you launch into a heavy program of running.

2.      Hauling around this extra weight will slow you down in the beep test. All that extra mass needs to be accelerated and decelerated with each shuttle and this places additional demands on your heart and lungs.

This presents a dilemma for anyone wanting to lose some weight and get fit for the beep test.  While training for the beep test will lead to weight loss, too much training while overweight could knock you out with an injury.

Fortunately the solution to this problem is relatively simple.  The first step is to accept that you will not be able to handle a high volume of running initially and look for other exercises that will achieve our two main goals in this situation namely improving cardiovascular fitness for improved beep test performance and facilitating fat loss.

Good candidates for these exercises include cycling, rowing, swimming (if you have a background in it) kettlebell drills and boxing.

I like to use a mix of these exercises and then structure a program that uses the same principles as a running program so that there is a variety of distances and intensities used to develop aerobic and anaerobic endurance.  Then over a period of 8 weeks the volume and intensity of the program are progressively increased and small amounts of running are added.

Sample program

Monday          Cycle 4 x 2km intervals with 1:00 rest

Tuesday         Kettlebell swings 10 sets of 10 with 30sec rests

Wednesday   Rest

Thursday        Row 6x 500m intervals with 2:00 rest

Friday             Kettlebell swings 6 sets of 15 with 1:00 rests

Saturday         Walk 3km

Once the required weight loss has been achieved and a base of fitness established you can then switch to a program that contains a higher proportion of running and more beep test specific training.

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

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

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 most common distances used for fitness tests are a 2.4km run or a 2 mile / 3.2km run.  Both are tests of aerobic endurance and due to the relatively short distances (as opposed to say a 10k) they are also a test of anaerobic endurance and lactate tolerance if you are racing to finish the last 600 – 800 metres!

Because of the similar fitness demands training for the 2.4k or 2 mile run is practically the same as for the beep test.  The best way to train for these tests is to perform a combination of short, intense interval runs, specific strength training for the legs and core and a limited amount of longer distance running to “practice” the skill of running.

If you are following the programs outlined in “Beat the Beep Test” all you need to do to optimise your results in a 2.4km or 2 mile run is to swap the practice beep tests for practice runs of the appropriate distance.

The programs in “Beat the Beep Test” have also been designed to prepare you for life after your fitness test and the fitness you gain will allow you to run the 5 – 10km (and longer) distances that will pop up in your unit or recruit training.

Get the new book here

Beat the Beep Test

However did you know that this approach to training for the beep test is actually one of the worst ways to train for the test.

Running long distances at a slow pace is a good way to get good at running slowly but it doesn’t do much for your top end speed or your ability to deal with the increasing difficulty of the test.

In order to get better at the beep test you need to work on a combination of longer easier runs and shorter harder interval work.  The trick is to combine the two in the correct ratio to see continued improvement without overtraining.

Typically when I’m programming for the beep test I like to include one long run a week and then 2-3 interval or cross training workouts.

These workouts could be fixed distance repeats like 4 x 400m with 2:00 rests or they could be alternating run/walk times intervals like 1:00 run / 2:00 walk for 8 intervals.

By manipulating the distances, times and rest intervals different aspects of beep test fitness can be trained in a time efficient and low impact manner.

Many people attempt a practice entry test and become concerned when they only achieve a fraction of the required number of pushups, situps or beep test levels.

While initially this may present as a serious problem the reality is that there is normally nothing to worry about.

The good news is that the human body is highly adaptable to training and when you start at a low level of fitness you will see rapid improvements in strength, flexibility and aerobic fitness.  In the same time it takes a well conditioned athlete to go from level 11.5 to 12.5 a beginner could realistically improve 2, 3 or even 4 full levels from level 2.1 to over 6.1!

In fact I’ve had several clients who initially scored down in the 2.5 to 4.1 range who were able to pass at level 6.1 after only a few weeks of training.

So if you are starting from scratch don’t be disheartened, just follow these tips to give yourself the best chance of passing the test.

Start now

Too many people put off starting their training until they have only a few weeks left and typically this is when they contact a trainer in a massive panic.  Even though a trainer is a great way to get results we are not miracle workers! If you need to add 5 levels to your score in 2 weeks chances are you’ve left your run a bit late.

As soon as you find out that you’ll need to pass a beep test get off the couch and get moving.  It might be as simple as a 20 minute walk after dinner but start straight away before life gets in the way.

Get a plan

In the Army there is an old saying “Failure to plan is planning to fail” and this is certainly the case with training for specific fitness goals.

Even if you don’t purchase my book on beep test training make sure you sit down and write out your plan on paper.  Set aside time at least 3 times a week to train and try to figure out a progression that starts with easy workouts and leads to more challenging sessions.  It takes about 8 weeks of training to achieve a basic level of fitness and if you need to reach  the higher levels of the test (above 7.5) you’ll need to factor in another 4-8 weeks as well.

Of course if you want to take the guess work out of planning just hit up the link at the top of the page for my new book on beep test training.

Don’t neglect recovery

If you’ve been inactive for a while chances are your first few workouts will cause some stiffness and soreness.  To minimise your discomfort and allow you to continue training you’ll want to make sure that you are eating a healthy diet, stretching after each session and getting enough sleep.

Work with a partner

One of the major factors in the success of a training program is maintaining the motivation to keep training when things start to get tough or life gets in the way.  Enlisting a friend or family member to train with you will provide a major boost in motivation and accountability plus you’ll doing your training partner a favour by helping them get fit too!

So if you’ve just discovered that you’ll have to pass a beep test in the future the message is clear. Get a plan, get started and get help to stay on track!

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.

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 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