Out with the old!

Goodbye obstacle course!

Well, it's the end of a 15+ year journey for the Victoria Police obstacle course. I had a great time helping applicants prepare for the agility test. We did some good hard training and some clients made some real hard earned achievements on that bloody thing. Anyway, as I contemplate the next 15 years of applicant fitness testing I look back at the agility test with lots of great memories. So I thought I'd capture that in a little (modified version) video!

http://www.primemotionfitness.com.au/
Enjoy:)

Beep Test

Multi Stage Fitness Test

The new Victoria Police Fitness test will comprise of 4 separate tests. These tests will be performed in a specific order. I thought I would address each test individually and discuss the test in detail as well as the type of training to best address the needs of each test.

Whilst the multi stage fitness test is in fact the last of the 4 tests it's the one I get most questions about and seems to be the one applicants are most concerned about. So, let's start with that one!

The multi stage fitness test is more commonly known as the "beep test". As a Victoria Police applicant you will need to be able to reach a minum level or score to be eligible to advance further in the application process.

Check out this video for one of the better explainations available on the beep test from the ADF.

So what score do I need to get?

There is no blanket minimum score required. The mininum standard you must reach is determined by your age and gender. Pop your contact details into the form on the "like more information?" page of my website using this link http://www.primemotionfitness.com.au/moreinformation.html and I'll email you the details specific to your needs.

So what sort of training should I be doing for the beep test?

Two very effective training techniques for increasing your beep test score are Interval Training and Fartlek Training (don't be concerned by the funny name!).

I won't waste time in this forum going into the who's and why's but I will give you a couple of specific exercises you can do to boost your beep score substantially.

Firstly: download the beep test audio file for free by following the link below.

Once you have the beep test on your ipod or similar you can get started. You start by doing the test and trying to keep up with the beep for as long as possible. Once you get to your maximum and you can no longer keep up- walk for 2 lengths of the 20 meter course then stop at the cone and wait for the next beep. On the next beep start running again and work as hard as you can to keep up with the beep again. The test has not stopped and the audio beep is still sounding whilst you walk your 2 laps to get your breath back a little. The emphasis being on a LITTLE as we need to increase the body's ability to function at a higher intensity. You can't afford to rest for too long! You will find that you can probably only do 2 or 3 more lenghts before you quickly reach your maximum again. That's fine. Have a second rest by walking 2 laps then wait for the beep and get back at it for a 3rd time. After reaching your maximum now twice, you may only be able to do 1 or 2 more lengths on your 3rd go before you're are well and truely spent!!

This is very high intensity training and you should only do it once on any given training day and allow 1 day rest between beep test training sessions.

http://www.defencejobs.gov.au/campaigns/fitness/techniques/

The second exercise: is best done on a 400 meter athletics track. You start by running 100 meters at 80 or more % of your maximum speed, then walk 100 meters to recover. Then run 200 meters at 80+%, then walk 100 meters to recover. Then run 300 meters at 80+%, then walk 100 meters to recover. Now run 400 meters at 80% or more of your maximum speed, then walk 100 meters.

In this exercise the rest period remains at 100 meters but the work period increase by 100 meters each interval. To begin with the work/rest ratio is 1/1 but increases to 2/1 then 3/1 then 4/1 making it pretty easy at the start but very hard at the end; just like the beep test. This training activity doesn't require the beep test audio file.

As your body adapts to the training and your fitness increases you may be ready to take it up a notch by switching to Fartlek training.

When Fartlek training, you do the same two exercises as outlined above, but, instead of walking during the recovery phases, you slow right down to a slow jog but you don't walk. This places much higher demands on the system to recover quickly and maintain effort at a very high intensity. If you can reach this level your beep test score will be off the chart.

Start with the interval training and let the results take care of themselves.

Happy training!
http://www.primemotionfitness.com.au/