Trainning for the beep test

Hi everyone,

just a quick note to let you know I've added an additional page to my site which talks specifically about the beep test. It includes some tactics and strategies, mind set, and training tips. Click on the link below to access the new page.

http://www.primemotionfitness.com.au/beeptest.html

For your info, we've also just announced our next group assessment session which will be held on the 7th of June 2009.

All the best, happy training!

Russ.

Passing the BEEP TEST

Well, the March 09 applicant testing has been and gone now so that makes 5 tests under the new format.

The results from the last test 17 out of 50 gents failed and 17 out of 43 ladies failed. Not great odds but it's not a bad thing that the fitness standard bar has been raised.

I want to cut to the chase and talk briefly about the beep test. Preparing for anything, but especially the beep test, is crucial. You're nuts if you think just turning up on the day and giving it your best shot is the way to go. You must prepare and you must ensure that you are incorporating the most important element of training into your plan - specificity! (fancy word hey).

The most common thing I hear when chatting to applicants who have been unsuccessful at the applicant testing is "I don't understand, I've been going to the gym 3 times a week and playing netball. I just couldn't get passed level 4".

You have to make sure your training program is specific to the activity you will be tested on. Running 5 kms 3 times a week will certainly help but won't give you the best return for the effort you put in. There is a very simple reason for that and it becomes obvious when you understand the importance of heart rate training zones and the body's energy systems.

I always go on about how important technique is. Good technique is the number one influence on efficiency which is the key to executing your beep test race plan. How efficient you are will determine how long you can postpone the inevitable- fatigue!

Imagine driving from point A to point B in your car (say 20 km). You have a limit supply of petrol. If you drive smoothly and efficiently, accelerate gently, brake gently, corner softly etc you will conserve far more energy and in turn be able to travel further with the same amount of fuel.

The beep test is not much different in that you have a limited supply of energy before fatigue gets the better of you. Your fitness (specific), your efficiency (technique: running, turns, breathing) and your race plan will all determine which level or beep test score you are able to reach.

So in summary, to improve your beep test score you're going to need:

• solid race plan/strategy
• a balanced and specific training program
• good technique (the correct training drills should form part of your program)
• a positive, focused attitude

If you have been working hard it may feel quite demotivating and you may start to doubt yourself. Don't! Just make sure you're putting in all that effort into the right type of training.

We run regular group assessment sessions for applicants and individuals and also offer specialized personal training sessions for applicants wanting to ensure they're getting the most out of their effort. One on one personal training sessions can not only help you pass the applicant testing, but will also give you the know how to help you with the 7 other fitness tests you will do in the first 2 years of your police career.

If you'd like some help to ensure you're not wasting valuable time or effort visit the 'like more information' page on the website http://www.primemotionfitness.com.au/ or don't hesitate to call.

Cheers

Russ.

Next Group Assessment Session

Hi guys & gals,

just a quick note to let you know our first group assessment session for the year will be held at the Knox Athletics Track on Suday the 8th of February 2009.

Check out the website for details!

Cheers
Russ.

www.primemotionfitness.com.au

14th December Official Applicant Fitness Test Results

Unfortunately this post has had to be removed. Apologies for any inconvenience.

Don't hesitate to contact me if i can help with your fitness preparation for the Victoria Police Fitness Test

Results From 1st Fitness Test

sorry guys, I've had to remove this post. Feel free to contact me if you have any questions.

Russ

Will you pass the new Victoria Police
Fitness Tests?

Find out BEFORE you have to do it for real!

When would you rather find out if you’ve done enough to pass the Victoria Police Fitness Tests, on the day of the test, or weeks before?

Don’t leave it to chance. Come and join us for our next group assessment session and find out exactly where your preparation is at. You’ll get the opportunity to try all of the tests in the same format as you can expect at the Police Academy. I’ll be explaining exactly how the tests are run and what you can and can’t do as well as what to expect on testing day.

Participating in one of our assessment sessions (personal or group) will eliminate a lot of the stress of not knowing what to expect. By the end of the session you’ll know exactly what to expect at the official police fitness tests as well as how to prepare yourself leading up to the tests. You’ll discover what your strengths and weaknesses are so you can specifically target your training to ensure you don’t get any nasty surprises on testing day.

I’ll be answering lots of questions about training and the selection process in general, and, you’ll get to chat with other applicants to compare notes – and size up the competition!

Come and join us, you’ll be very glad you did.

When: Sunday 23rd of November 2008
Where: Knox Athletics Track, Knoxfield
Time: 9.30am
Cost: $65 if paid by electronic transfer by Tuesday 18th of November 2008 or $85 if paid in cash on the day. Paying on the day will only be available if the course does not fill up.

The course will be limited to 10 participants to ensure the ratios allow for some personal coaching for each police applicant.

How do I get on the course?

Express your interest by email or phone. I will add your name to the list but funds transfer must be received before your place can be confirmed.

I won’t bombard you with testimonials from applicants who have found the sessions extremely helpful, you can look them up at www.primemotionfitness.com.au if you like. I can assure you that regardless of where you think your fitness is at, you’ll feel much better knowing all the facts rather than stressing about assumptions.

Give yourself every advantage you can.
Don’t hesitate to sing out if you have any questions. Get in early; there are only 10 places available for this session. Express your interest by phone or email and I’ll stick you on the list.

I’ve helped more than 110 applicants with their police application. I look forward to meeting you and helping you with your preparation for the Victoria Police Fitness Test.


Kind regards,

Russell Kempster
Prime Motion Fitness Training
0414 498 152

New Fitness Test Video

Hi guys & gals,

from November 2008 the new fitness testing will start for Vic Pol applicants. Here's a look at what you're in for!



The "Beep Test" video can be found on this website.

Please contact me and I'll email you the standards you require for your age and gender. http://www.primemotionfitness.com.au/moreinformation.html

Cheers.
Russ.