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.
