Auditors

[XA84 + 443]

Hey guys, 

I'm hoping to get some advice on how to best train for the bleep test, I'm to get to 5.4. I've always struggled with running and mainly stamina whilst running (before any of you start getting saucy :-P. 

I believe I will be undergoing my fitness test in approx 4-6 weeks. 

Any help is appreciated. 

[Milankovitch + 3,445]

You list one of your interests as keeping fit so it should be a walk in the park (you could just about walk to that level!). Just do what you normally do to keep yourself fit!

[Nim 376]

The best way to train is to run it again and again. You can download it for free from most police websites,find it here: http://www.policecouldyou.co.uk/documents/fitness-test-bleep.html. This is what you'll be doing: 

Don't be worried if you don't make it first time. Keep a chart and try and make it to the next step each time. Start training now and practise it 3 times a week at the very least. Some people find the JRFT harder than others and there's a technique to it too - if you can get the turns right then it saves you a lot of time and energy especially when you get to the higher levels. Try not to stop and start, you want to gradually increase your pace but contrary to what others say, it starts as a very gentle jog and increases to a faster pace. Tuck your arms in for levels 1 and 2, you can jog at the same speed as level 1 but just lengthen your stride for level 2. For levels 3 and 4, use your arms to push you through and when you get to level 5, pump them and use them to push you through.

Sometimes it helps to count the runs down - there are 35 shuttles for 5:4, the first couple of levels have 10 shuttles and the latter have 8, this can help with the mental stuff, count them down! 

Good luck.

[Chief Cheetah 6,915]

 

[SimonT + 1,194]

The issue I have at the higher levels is the turning. You dont generally train to turn constantly so I find it very tiring on the ankles above 9. So it's worth getting some turns in if you want to go higher.

But anyone who is capable of walking up a mild slope for 5 minutes should be fine on the std test. 

[ScotLass + 638]

If you're a regular runner, gym goer or sportsman then you should have absolutely no issues getting to 5.4.  5.4 is a walk in the park.

Practice the test at home with an app (I have one called Bleep which is decent).  Once you get the turning down pat then you'll be fine.

Mine is this week and I have to get to 7.3 so I'm a seething mass of jealousy at the moment...

[Growley + 2,436]

If you're a regular runner, gym goer or sportsman then you should have absolutely no issues getting to 5.4.

Or indeed if you are a human with full use of their legs.

You have to be exceedingly unfit to fail 5.4

[Nim 376]

1 minute ago, Growley said:

Or indeed if you are a human with full use of their legs.

You have to be exceedingly unfit to fail 5.4

Saying that though, a lot of people get very anxious about the test and fail because of a lack of confidence or anxiety about doing it.

[danswans + 133]

One tip I give everyone with the bleep. Only one foot has to be on the line. So I normally put my right foot on the line and turn my stance to face the other line, so my left leg is away from the right foot ready to turn. Most people get it in their head they have to be behind the line or both feet have to be on the line. This is not the case. Make it easier for yourselves.

[Milankovitch + 3,445]

22 hours ago, Nim said:

Saying that though, a lot of people get very anxious about the test and fail because of a lack of confidence or anxiety about doing it.

Are they really the kind of people we want in the police? They get so nervous about a perfunctory fitness test that most people should be able to complete easily that they fail it? If they can't deal with the lack of confidence or anxiety performing a simple task how are they going to manage to do something far more complicated when people are shouting at them for instance?

[Nim 376]

45 minutes ago, Milankovitch said:

Are they really the kind of people we want in the police? They get so nervous about a perfunctory fitness test that most people should be able to complete easily that they fail it? If they can't deal with the lack of confidence or anxiety performing a simple task how are they going to manage to do something far more complicated when people are shouting at them for instance?

Wow, that's patronising but then what would you know? I used to absolutely HATE the bleep test and get very anxious about doing it yet I was fine in public order situations, doing complex files and the general police job. I was a really good police officer in fact. My strengths were always more towards the CID side and that is what I preferred but I still coped fine with the drunken idiots and the foot chasing and the fights.  XA84 asked for some advice and I've given it to him, you would prefer to do someone down and tell someone to 'just keep fit'. But the bleep is about technique rather than just fitness and if you get anxious about the bleep it really affects your breathing as well as knocking your confidence.

[Richhamdo + 877]

I can very much understand this feeling of not finishing the test. One thing I don't like about our force set up is that you get sent home if you don't get to 5.4, you can't  stay for the use of force training after the test which means a wasted Sunday.  Health and Safety issue apparently, "what a load of rubbish" , (said my brother) I reckon if you can get to level five you should be able to stay for the OST, it's a pain in the neck having to come back again.

Of course I'm talking about "oldies" here, perhaps someone who have maybe been in forty odd years or more. Or perhaps someone who has had a recent injury playing football or hockey/netball . I know someone like that, he didn't mind in the least failing the test (because he could have two more goes at it in the future)  he didn't mind provided he could stay for the OST. He was mortified at the thought of being sent home I can assure you, he thought it was embarrassing and insulting and he wasn't a cissy either .  Anyway he did pass as it turned out (just) due in no small part to our best runners at his side shouting at him when they got to about level five to "get a move on" or words to that effect and also telling him that it was just about another couple of times up and down the  gym and then we are good to go for another year. Rich.

[Milankovitch + 3,445]

1 hour ago, Nim said:

Wow, that's patronising but then what would you know? I used to absolutely HATE the bleep test and get very anxious about doing it yet I was fine in public order situations, doing complex files and the general police job. I was a really good police officer in fact. My strengths were always more towards the CID side and that is what I preferred but I still coped fine with the drunken idiots and the foot chasing and the fights.  XA84 asked for some advice and I've given it to him, you would prefer to do someone down and tell someone to 'just keep fit'. But the bleep is about technique rather than just fitness and if you get anxious about the bleep it really affects your breathing as well as knocking your confidence.

I suppose we agree on something... The bleep test in E&W has nothing to do with fitness whatsoever. The bar is set so low it isn't a fitness test at all. Men of any age should be able to exceed 5.4 and all but the very oldest women should be able to meet or exceed the standard to be deemed to have an average level fitness. By the sounds of it, the OP should be well placed to complete it without issue and anybody who makes the slightest bit of effort to keep themselves fit should sail through it. There's hardly much in the way of technique to it either, you make it sound far more difficult than it really is! The only people who should be worried about it are those who are dreadfully unfit.

[XA84 + 443]

4 hours ago, Milankovitch said:

Are they really the kind of people we want in the police? They get so nervous about a perfunctory fitness test that most people should be able to complete easily that they fail it? If they can't deal with the lack of confidence or anxiety performing a simple task how are they going to manage to do something far more complicated when people are shouting at them for instance?

 

1 hour ago, Milankovitch said:

I suppose we agree on something... The bleep test in E&W has nothing to do with fitness whatsoever. The bar is set so low it isn't a fitness test at all. Men of any age should be able to exceed 5.4 and all but the very oldest women should be able to meet or exceed the standard to be deemed to have an average level fitness. By the sounds of it, the OP should be well placed to complete it without issue and anybody who makes the slightest bit of effort to keep themselves fit should sail through it. There's hardly much in the way of technique to it either, you make it sound far more difficult than it really is! The only people who should be worried about it are those who are dreadfully unfit.

Clearly you had no thought on actually assisting this post so I don't understand why you would comment. Unfortunately there are people out there that do struggle or have actual anxiety about doing the test, just like people worry about SEARCH or Final Interview so they come to a specific forum for advice. The negativity you have shown is extremely disappointing and I hope that you never find yourself in a position where you find you have to ask somebody for help and they turn round and act like you have. 

[Milankovitch + 3,445]

1 hour ago, XA84 said:

 

Clearly you had no thought on actually assisting this post so I don't understand why you would comment. Unfortunately there are people out there that do struggle or have actual anxiety about doing the test, just like people worry about SEARCH or Final Interview so they come to a specific forum for advice. The negativity you have shown is extremely disappointing and I hope that you never find yourself in a position where you find you have to ask somebody for help and they turn round and act like you have. 

I dare say I'm perhaps not quite as delicate as you are, it wouldn't really bother me.

 

Most forces will point you in the right direction if you ask for advice before a fitness test, my force has (or had, I'm not sure if they still do) a sort of template training plan for folks to follow. Even one of the military "get fit to join" type things they have on their sites will easily have you sail through. Practising by doing the bleep test doesn't feature in any of these type of guides, you'll probably knacker your knees doing it and it isn't really a very good training method.