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Archive for the Fitness testing Category

Are you fitter than a 5 year old?

Are you fitter than a 5 year old?

Can a 5 year old pass the police fitness test? We all know that children are more physically active than adults. If they are not, they should be! I do wonder if parental influence can mould this behaviour. If a child is seeing their parents having fun with […]

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4 Bleep Test Training Mistakes

4 Bleep Test Training Mistakes

Do not make these mistakes in your bleep test training The beep test, bleep test or multi stage shuttle run test is traditionally run over a 20m distance. However the police and some other organisations use a 15m bleep test. This fitness article contains a list of 4 […]

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Strength Training and the Bleep Test

Strength Training and the Bleep Test

The bleep test is not a continuous running action; it involves repeated stop/starts involving rapid acceleration and subsequent deceleration repeated many times over a 15m distance. This requires a foundation of strength. I have previously written about the benefits of strength training for runners. I make reference […]

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Test your strength before the police strength test

Test your strength before the police strength test

Test your strength to avoid failure in the police strength test! If you can not push 34kg or pull 35kg the chances are you do not train for strength in the gym. You may be a gym member but those small weights are not training strength! The […]

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5 tips for the police strength test

5 tips for the police strength test

Pass the police strength test with these 5 tips Set up 1) Ensure the machine is set up correctly for you. The handle is adjustable in height. The seats on these machines are not adjustable; if you are shorter your feet will just dangle in the air. […]

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Dynamic Strength Test – Push and Pull

Dynamic Strength Test – Push and Pull

About the Police Dynamic Strength Test The police dynamic strength test takes place on a concept dyno machine. It consists of two parts. One is the push, the other is the pull. For the push you will sit on the seat and push a bar away from you. […]

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Interval training for the bleep test

Interval training for the bleep test

Shift focus to interval training for the bleep test It is likely you have been in the gym or on the streets doing steady state exercise. You probably even have your heart rate elevated too (I would hope so anyway)! You likely exercise like this 3-4 times […]

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Energy systems and the Bleep Test

Energy systems and the Bleep Test

Within our body we utilise a number of different energy systems. Some of these systems are more suited to rapid bursts of activity over a short time. Others are more suited to long duration activity. In continuous or distance running we rely heavily on our long term […]

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15m bleep test training strategy

15m bleep test training strategy

Be specific in your bleep test training! You need to train as specifically as possible for the 15m bleep test, slow is not the answer as you come closer to your test date. I have seen many people fail at the faster levels because they had never […]

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Police 15m Bleep Test

Police 15m Bleep Test

About the bleep test The beep test, bleep test or multi stage shuttle run test is traditionally run over a 20m distance. However the police and some other organisations use a 15m bleep test. This fitness article contains information on why strength training and specificity is important […]

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