Ask Scooby - The Friendly Home Fitness And Bodybuilding Forum > Fitness, Sports and Losing Weight > Cardio and Losing Weight (Moderators: Danny, HerrKaputt, RTalons, fin) > 

Need serious help with improving my bleep test score

Pages: [1]   Go Down
« previous next »
Print
Author Topic: Need serious help with improving my bleep test score  (Read 729 times)
Seanyo_82
Regular Gnome
**

Reputation Power: 1
Seanyo_82 is starting out.
Posts: 246


old


View Profile Awards
« on: October 08, 2010, 12:25:26 PM »
So basically im applying to join the RAF as a PTI and i need to get at least level 13 on the bleep test. At the moment im only getting level 10.3 so im a long way off and my tests are fairly soon in like 2/3 months. What can i do to improve my score? This is my current workout plan:

Monday: HIIT sprinting ( 30 sec sprint 30 sec rest) for 10 minutes, will build this up as i get better
Tuesday: Swimming (for another test)
Wednesday: Mile half run in 8:30 secs (another test i practice)
thursday: rest
friday: bleep test
saturday: rest
sunday: swimming

So what could/should i change in my workout plan to improve my score?

thank you
Logged
strs8
Übergnome
****

Reputation Power: 8
strs8 is starting out.
Posts: 3128



View Profile Awards
« Reply #1 on: October 08, 2010, 12:30:56 PM »
just train the bleep test..
keep practising. try to figure out a system where you can get through as many rounds with the minimal amount of effort. and obviously keep practising and doing bleep tests.
Logged
Seanyo_82
Regular Gnome
**

Reputation Power: 1
Seanyo_82 is starting out.
Posts: 246


old


View Profile Awards
« Reply #2 on: October 08, 2010, 12:33:41 PM »
should i be doing it more than once a week? im only doing it once because i dont want to overtrain my legs
Logged
H.
Regular Gnome
**

Reputation Power: 2
H. is starting out.
Posts: 258


View Profile Awards
« Reply #3 on: October 08, 2010, 01:03:17 PM »
Your legs could take it everyday no trouble.
The rest of your body wouldn't follow, but for your legs it's a non-existant issue.
Logged
strs8
Übergnome
****

Reputation Power: 8
strs8 is starting out.
Posts: 3128



View Profile Awards
« Reply #4 on: October 08, 2010, 01:11:47 PM »
shuttle runs/suicides would be a good idea too. just try to combine a lot of training that helps to increase your stamina and speed. id try doing v02 max tests, coopers tests, bleep tests, shuttle runs etc. a good shuttle test to do is to set up cones 0, 5, 10, 15, 20, 25 metres. you have to run from 0 to 5, then back, then 0 to 10, then back, then 0 to 15 etc etc. you have 30 seconds to do one circuit, then you rest 30 seconds and go again 6 times. everyones fastest is always the first, so try to keep improving on that time and get as close to 150m as possibly. also, try to keep a high average and keep trying to improve on it. we did this for our rugby fitness test. was an absolute killer so i heard (i didnt do it Cheesy) everyone has said how painful it is and many people were sick afterwards.
Logged
Seanyo_82
Regular Gnome
**

Reputation Power: 1
Seanyo_82 is starting out.
Posts: 246


old


View Profile Awards
« Reply #5 on: October 08, 2010, 01:24:09 PM »
Quote from: strs8 on October 08, 2010, 01:11:47 PM
shuttle runs/suicides would be a good idea too. just try to combine a lot of training that helps to increase your stamina and speed. id try doing v02 max tests, coopers tests, bleep tests, shuttle runs etc. a good shuttle test to do is to set up cones 0, 5, 10, 15, 20, 25 metres. you have to run from 0 to 5, then back, then 0 to 10, then back, then 0 to 15 etc etc. you have 30 seconds to do one circuit, then you rest 30 seconds and go again 6 times. everyones fastest is always the first, so try to keep improving on that time and get as close to 150m as possibly. also, try to keep a high average and keep trying to improve on it. we did this for our rugby fitness test. was an absolute killer so i heard (i didnt do it Cheesy) everyone has said how painful it is and many people were sick afterwards.

that sounds really good! im doing HIIT which is similiar i guess, i think ill do more sessions then maybe 5 days a week instead of 3?
Logged
strs8
Übergnome
****

Reputation Power: 8
strs8 is starting out.
Posts: 3128



View Profile Awards
« Reply #6 on: October 08, 2010, 01:26:10 PM »
stick to 3, 5 days is too much. vary the form of hiit and perhaps chuck in some recovery runs too. 3 sessions a week seems adequate to be honest.
Logged
Uglok
Übergnome
****

Reputation Power: 33
Uglok is a rising star!Uglok is a rising star!Uglok is a rising star!Uglok is a rising star!Uglok is a rising star!Uglok is a rising star!
Posts: 4605

All I know is that I know nothing.

  • Awards Member of the Month Winner Given for tirelessly and competently discussing and answering questions. Given for excellent postings explaining ideas and concepts.

    • View Profile Awards
    « Reply #7 on: October 08, 2010, 01:26:41 PM »
    ^^ strs8 has some good ideas. Smiley

    What i'd also do is change your HIIT to 20sec work : 10 sec rest ratio. You'll feel it much sooner, but it will have a very beneficial effect to your recovery time within weeks. Last time I did a beep test it had improved from ~10 to over 13.4, that was from 2:1 tabata, not even doing running training.

    Try to remember it's only 10minutes work. That's nothing - in fact you're resting for over 3minutes of that time! So just keep push push pushing, all the way through.

    Your 1.5 mile run time is very impressive by the way. It shows you have the speed, just need to build up the recovery and oddly shows that you should have the higher-intensity endurance necessary already.

    EDIT: instead of upping the number of sessions (you're not resting enough in between IMO if you do that), increase the overall session time. I.E. do your 10min HIIT, have a 10-20minute break, then do another set of 10min HIIT (which will feel fine for the first few minutes, but then you'll prrrrobably flatline. Just keeeeep pushing!) - this consequently will also do wonders for your lower intensity endurance. :p
    Logged
    Uglok

    - My Routine/Diary -
    Seanyo_82
    Regular Gnome
    **

    Reputation Power: 1
    Seanyo_82 is starting out.
    Posts: 246


    old


    View Profile Awards
    « Reply #8 on: October 09, 2010, 12:41:32 AM »
    thanks uglok i think ill change my HIIT times then,

    also my 1.5 mile run time is 9:00 i meant i want it to 8:00-8:30 sorry

    ill try doing more in a session then maybe 15 mins or another 10 mins after a break like u said ill let u know how it goes cheers!
    Logged
    Pages: [1]   Go Up
    Print
    « previous next »
    Jump to: