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Need a fast improvement...

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Chris_of_1979
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2005/07/20 23:39:23 (permalink)

Need a fast improvement...

HELP!!!!

I'm up for selection for the Fire Service in one and a half weeks, and have just managed to get hold of the "bleep test" to see how far off I am.

I need to attain a minimum of level 8, shuttle 6.
Today I just managed level 4!!!!!!

Am very worried.

I knew I'd have a little last-minute work to do, but had no idea I'd be this far off the mark.
I have no problem running in general for a length of time (over 30 mins), or for sprint intervals, as I've been doing CV training for a while to build upto this - but as we all know, this test is different and progressive.

Question is - is it possible to improve as much as I need to, and in such a short space of time?

I'm thinking of alternating some harsh cardio every other day, with a re-run/practice of the test in each day between - would this be effective?

I know there are plenty of posts regarding the bleep test, which I've searched through, but none have got the answers I'm looking for.

Any help/advise would be massively appreciated, as getting through this means a great deal to me.

PLEASE HELP....
#1

10 Replies Related Threads

    ToxicToffee
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    RE: Need a fast improvement... 2005/07/21 08:03:08 (permalink)
    ok mate

    TBH i think its more than do'able in a week, the jump up isnt that much
    the issues come when you try and go from level 10 upwards, thats when a base of fitness is required,

    i would suggest fuelling well, lots of carbs, and replicating the test, morning and night for the next 5 days, one day off and then every day again leading up until the 'real test' whilst having the day before the test off

    level 8 is for most able men, a very easy task and i would hope any fireman who come to save me had this basic level of fitness
    #2
    Chris_of_1979
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    RE: Need a fast improvement... 2005/07/21 08:27:50 (permalink)
    Thanks mate!

    To be honest I think part of the problem yesterday was lack of fuel due to a hectic day at work - so now that's a point for me to concentrate on.

    So are you litteraly saying to just train to the test, and not to worry about any other cardio training?
    (I guess I can see the logic in that though - if I want to pass the test, then repeatedly doing the test until I can pass it is probably the most relevant preperation).

    When it comes to the day of the test though, I'm just gona run my heart out, until I collapse if necassary.

    - all this, and I'm trying to ignore the onset of pain from shin-splints until I have time to let them recover fully! hehehe
    #3
    ToxicToffee
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    RE: Need a fast improvement... 2005/07/21 08:31:46 (permalink)
    yes mate
    replicate the test
    you havent got time to build a substantial cardio base in a week, replicate the test, this IMO is the better option, at least you then hit the hieghts as it were and have an understanding of what is required

    fuelling?

    ok

    quality carbs about 1 hour before hand, oats, fibre rich veg and fruit, bit of protein and then if the day is hectic and you are on your feet a lot a carb based sports drink or bananas to keep you going

    4 is pretty gash though isnt it mate
    #4
    Chris_of_1979
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    RE: Need a fast improvement... 2005/07/21 09:03:03 (permalink)
    It is - and I'm hanging my head in shame!

    MUST DO BETTER!!!!!
    #5
    sillynarbie
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    RE: Need a fast improvement... 2005/07/21 11:21:44 (permalink)
    Blimey, I managed 4 when I was a 20-stone morbidley obese 16 year old who'd never done any form of exercise on his life, I'm quite worried for you if you can only manage that 1 week before the test! To be honest I'm really surprised you don't have get much higher for the fire service, I'd of expected at least level 12, maybe even 15, ah well, what do I know!

    Sorry my post isn't of any help, I can't possibly think of anything you can do in a week to get upto level 8, maybe you sould of done the test earlier and been a bit more prepared?
    #6
    Chris_of_1979
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    RE: Need a fast improvement... 2005/07/21 11:48:43 (permalink)
    I totally agree with you about being prepared.

    Thing is, selection was do for March, but last week I got notified that they've moved it forward to the first week in August, so no choice really.
    I got hold of the test cd as soon as I could.
    #7
    Chris_of_1979
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    RE: Need a fast improvement... 2005/08/04 14:47:07 (permalink)
    Well - as a progress report, I passed.

    No idea how much further I would have got, but they switched it off at level 10 - so I at least can say I got that far.

    Turns out that I had a bum copy of the bleep test - which was WAY faster than the real one....
    #8
    sillynarbie
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    RE: Need a fast improvement... 2005/08/04 15:08:12 (permalink)
    lol, that would explain it, level 10's a respectable score in any case, well done.
    #9
    CheekyChappie
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    RE: Need a fast improvement... 2005/08/05 11:24:37 (permalink)
    To be honest I'm really surprised you don't have get much higher for the fire service, I'd of expected at least level 12, maybe even 15, ah well, what do I know!


    Level 15? This is higher than most professional sportsmen, approaching the levels required by professional endurance athletes!!

    You don't expect much from our emergency services do you?!
    #10
    sillynarbie
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    RE: Need a fast improvement... 2005/08/05 16:02:47 (permalink)
    Professional endurance athletes wouldn't do that well surely, as it requires lots of speed towards the later stages, something most endurance athletes won't have...

    Most professional sportsmen should be able to achieve Level 15, my mate who played for england u21 rugby said most of the blokes he trained with could get level 18 on the test, some getting as high as level 20..
    #11
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