This is the most useful beep test video I have ever seen with genuine key points that improve time. I'm ex-infantry and in another physical role and this has helped me even after ten+ years of beep tests. Massively underrated video and thank you for making it.
Thanks! I've got my PFA for the airforce in 2 weeks and found this really helpful. Back in high school I was able to blitz out 13.0+, i'll be stoked to even get to 10.0 in the PFA
Saw this video about 2 months ago and came back just to say that I've managed to get from below the RAAF entry requirement, to now being able to smash out the Army entry requirement like it's nothing.
@@randomgirl-lj3xi Been a while now, but I believe it was 5 days out of the week for about an hour and a half each day. Never good to overdo these things, and of course doing the bare minimum won't help much either, had to find some middle ground.
Excellent thanks. Daughter has been practising and I now realise I have been showing her the harder way. Thanks a lot. I think this will improve her time and mone
Thank you soo much for this video! It was extremely helpful. I have to do the beep test this Wednesday and I had never heard about about it until 2 weeks ago. Kinda nervous but I think I got it.👍
Thanks for this, I need to work up to a 9.6 for the Qld fire fighter recruit, this will definitely help but I also have a cardio fitness regiment I also need to ramp up, do you have any specific videos about work up programs?
For sure it will. At the end of the day it comes down to how fit you are but being more efficient with the test will get you a few extra shuttles or maybe a level if you were doing it all wrong.
Yep the beep test is 20m. I'm using a netball court in this video. It can easily be measured on these courts. Check it out here th-cam.com/video/q6Ll9lx_Lmw/w-d-xo.html
@@outperformfitness Great. I used a korfbal (Dutch) field this morning which is 20m wide. It's made from artificial grass which slowed me down quite a bit, I think.
It's a test to predict Vo2max so if you are doing it to test then you should max out rather than just stopping. My best is 14.2 but I have seen people do a lot better
Hi bro, should i train before the day of the big test? What should i eat and when to eat before the big test? Im a tryharder i want to beat the test. Also nice vid
Thanks mate. In regards to training the day before. That should be a rest or "active" rest day with light aerobic and mobility work to prep your body for the next day. It shouldn't include anything that will create soreness or fatigue the next day, all of that training should have been done the weeks and months leading up to it. For the food side of things, eat a good balanced diet the day of ensuring you consume some simple carbs around an hour before the test such as bananas, bread etc. I don't like eating anything within an hour of the test so that my stomach is relatively empty. Ensure you eat well the day before and an even more important thing is to ensure you are hydrated by drinking 2-3 litres of water the day before as well as the day of (depending on what time it is on). Also include a pinch of good salt like Himalayan salt in a couple of your drinks the day before and day of.
Im annoyed I got too into that whole "run slow to go fast" trend. I've been running a long time long distance and the best I got from that is 6 min ks for a chill low effort pace. To do the beep test you need to sprint casual long runs ain't it, not for me anyway
Yeah slow running has it's place in a running program but it doesn't replace high intensity running. A lot of things have to work different from the nervous system to the energy systems
with minimal training I achieved a score of 10.2, Im an aussie teenager wanting to join the raaf, and ive started to focus alot on physical fitness and doing well in school, anyone got any tips for what to expect in basic officer training?
nice work with your beep test. Good starting point to improve from. Ensure you include some weights training in your training as well. A good starting point is 3 full body workouts per week focusing on compound lifts. If you head to my channels playlists you can find a playlist called 'career chats'. There a plenty of interviews with recruits just out of basic training including officer training at RMC
@@outperformfitness Ive been training weights 4-5 times a week as well as cardio for just over a month now and Ive already noticed some significant muscular development, I am working with one of my gyms Personal Trainers as well to ensure my form is correct and to have some balance in my workouts. Im absolutely loving it!
probably just easy to see who's not making it. Anyone can put their own spin on it and you'll have to stick with the standards for your individual testing but the proper test you don't have to put both feet over the line
@@majingaya the test has levels which are broke up into shuttles. When you complete all the shuttles for the level, it moves to the next level and speeds up the cadence of the beeps. A score of 8-2 means someone was able to complete 7 full levels and 2 shuttles into the 8th level
This is the most useful beep test video I have ever seen with genuine key points that improve time. I'm ex-infantry and in another physical role and this has helped me even after ten+ years of beep tests. Massively underrated video and thank you for making it.
Wow, thanks for the feedback!
I’m tryna improve my beep test for infantry British army it’s my dream but I’m getting low on beep test then some days high 😭
@@P1xqrall mental also depends on your stored energy if you have no food in you 1-2 hours before you run it’ll be way lower bc you have no energy
Thanks! I've got my PFA for the airforce in 2 weeks and found this really helpful. Back in high school I was able to blitz out 13.0+, i'll be stoked to even get to 10.0 in the PFA
Good luck with your PFA!
This video is so underrated. This is a very good explanation! Thanks a lot!!
Thanks for the feedback. I'm glad you like it
Saw this video about 2 months ago and came back just to say that I've managed to get from below the RAAF entry requirement, to now being able to smash out the Army entry requirement like it's nothing.
That is so good to hear! Well done for your hard work.
How often did you train the beep test per week?
@@randomgirl-lj3xi Been a while now, but I believe it was 5 days out of the week for about an hour and a half each day. Never good to overdo these things, and of course doing the bare minimum won't help much either, had to find some middle ground.
@@DocGiraffeThanks for answering!
Cross my fingers this helps me tomorrow. I've got the lest beep test in middle school tomorrow, and i'm gonna aim for a good grade
Good luck!
Same! Wish me luck :)
Update. This made me actually get the best score out of my class.
@@gnuffe7778 awesome! Technique matters
Thanks- Excellent video. Completing my bleep test this week for the Uk fire brigade !
Thanks. Good luck!
Excellent thanks. Daughter has been practising and I now realise I have been showing her the harder way. Thanks a lot. I think this will improve her time and mone
Glad it was helpful!
Thank you soo much for this video! It was extremely helpful. I have to do the beep test this Wednesday and I had never heard about about it until 2 weeks ago. Kinda nervous but I think I got it.👍
Glad it helped!
appreciate this video, ive applied for the british army and not done and bleep tests before and this helping me improve
glad to hear it! Good luck
Thanks for this - incredbly helpful. Ive got my beep test today for FRV 🙏🏻
Best of luck!
cheers matey I've got my PFA for the ADF next Thursday and haven't really tried the beep test before, cheers for the tips n tricks mate!!!!!
Good luck!
@robbiedavid8642 How did u go with test?
How did you go?
@@AnonymousAnonymous-x2p didn’t end up doing it mate going to Darwin so I can do it there mate
This helps a lot thanks so much, I hope this helps me get a good score in my beep test! ❤
Best of luck!
Going to test this next Friday for Police bleep test!
Let me know how you go! It really makes a big difference when you get them right
@@outperformfitness it went amazing. The technique is incredible. Huge difference. Thanks.
@@TheRelentlessAshpurr that's great!
@@TheRelentlessAshpurrHey cann you help me i need it for police too, i am at the 10 beep test and i need 14 but i was dead at 10 hahaha
Train hard. Lots of 5km runs. Yoga. Eat healthy. Repeat!
Appreciate the tips, thank you sir !
Happy to help!
Thanks bro this is great advice
No problem
nice tips and tricks, i have my bleep test coming soon and i will be using your technic on my next practice test and i hope it will help🤞🏻
Best of luck!
Bro my pacertest was 3 days ago, screaminggggggggg i didnt see this sooonerrrrrrrr
haha damn! At least you can practice for next time and see if it improves
Thanks! Really useful.
You're welcome
Thank you! Really useful ❤
Glad it was helpful!
Very well explained thank you
Thanks. Glad you liked it
Thanks for this, I need to work up to a 9.6 for the Qld fire fighter recruit, this will definitely help but I also have a cardio fitness regiment I also need to ramp up, do you have any specific videos about work up programs?
info.outperformfitness.com.au/getbattleready
Great tips!
Thanks!
Looking forward to the day I get to go to the academy. This will help so much. But how do you know that you're on the right timing?
what do you mean on the right timing?
@@outperformfitness I mean, to make sure you get to the other end at the right time to just turn around and go again
@Blake-p9x practice
nice vid
i dont understand how u have only 81 likes
haha thanks. I would love some more too!
great vid
thank you
Which app are you using?
For what exactly?
@@outperformfitness Beep test
@@magellanedgar4133 it was just from Spotify
I am gonna have a beep test at school
Hope this helps
For sure it will. At the end of the day it comes down to how fit you are but being more efficient with the test will get you a few extra shuttles or maybe a level if you were doing it all wrong.
@@outperformfitness bro i am so sad
i was sick that day
WHYYYYYYYYYYY
maybe the next grade will have this
i will let you know
Any tips to control breathing while running?
I sure do. Check this one out
th-cam.com/video/v2JMA_EGSNg/w-d-xo.html
Which sports field is used in this video? Is the distance 20 m?
Yep the beep test is 20m. I'm using a netball court in this video. It can easily be measured on these courts. Check it out here th-cam.com/video/q6Ll9lx_Lmw/w-d-xo.html
@@outperformfitness Great. I used a korfbal (Dutch) field this morning which is 20m wide. It's made from artificial grass which slowed me down quite a bit, I think.
Amazing 😮
Thanks 😄
What level did you get to. I always used to stop at 10 in HIgh School.
It's a test to predict Vo2max so if you are doing it to test then you should max out rather than just stopping. My best is 14.2 but I have seen people do a lot better
Hi bro, should i train before the day of the big test? What should i eat and when to eat before the big test? Im a tryharder i want to beat the test. Also nice vid
Thanks mate. In regards to training the day before. That should be a rest or "active" rest day with light aerobic and mobility work to prep your body for the next day. It shouldn't include anything that will create soreness or fatigue the next day, all of that training should have been done the weeks and months leading up to it. For the food side of things, eat a good balanced diet the day of ensuring you consume some simple carbs around an hour before the test such as bananas, bread etc. I don't like eating anything within an hour of the test so that my stomach is relatively empty. Ensure you eat well the day before and an even more important thing is to ensure you are hydrated by drinking 2-3 litres of water the day before as well as the day of (depending on what time it is on). Also include a pinch of good salt like Himalayan salt in a couple of your drinks the day before and day of.
@@outperformfitness thank you so much bro, i will train very hard in the next 4 months and i will try to break school records.
Thank you
You're welcome
Im annoyed I got too into that whole "run slow to go fast" trend. I've been running a long time long distance and the best I got from that is 6 min ks for a chill low effort pace. To do the beep test you need to sprint casual long runs ain't it, not for me anyway
Yeah slow running has it's place in a running program but it doesn't replace high intensity running. A lot of things have to work different from the nervous system to the energy systems
Thank you so Much for this Video Epecially since I have the beep test TOMMOROW AT SCHOOL!
Good luck!!
Thank you :D
Why everyone talking about thanks I did this to get *physical labour job* when I need this to pass
I don't understand your comment
@ pass highschool
This will help alot thanks
Hope so!
@Outperform Fitness it did help me alot I got such a good level from my class I was place 3rd at the class thanks so much
@@Thrive_2_Journey awesome to hear! Well done
Thank you, this
this video was really helpful
Glad it was helpful!
I’m watching this bc I have the beep test tomorrow and I’ve never done it 😂😅
good luck with it
good video, i’m trying to beat my record 48 because its at my school in 2 days
Good luck!
Super useful, thank you!
You're welcome!
with minimal training I achieved a score of 10.2, Im an aussie teenager wanting to join the raaf, and ive started to focus alot on physical fitness and doing well in school, anyone got any tips for what to expect in basic officer training?
nice work with your beep test. Good starting point to improve from. Ensure you include some weights training in your training as well. A good starting point is 3 full body workouts per week focusing on compound lifts. If you head to my channels playlists you can find a playlist called
'career chats'. There a plenty of interviews with recruits just out of basic training including officer training at RMC
@@outperformfitness Ive been training weights 4-5 times a week as well as cardio for just over a month now and Ive already noticed some significant muscular development, I am working with one of my gyms Personal Trainers as well to ensure my form is correct and to have some balance in my workouts. Im absolutely loving it!
Idk why my teachwrs ask us to cross the line with both feet
probably just easy to see who's not making it. Anyone can put their own spin on it and you'll have to stick with the standards for your individual testing but the proper test you don't have to put both feet over the line
tyyy
You're welcome
This really helps thank you, going for a bleep test to enter the army wish me luck 🥲
good luck!
I am 39 yrs old and at 8-2 now. Lets see if this techniques help.
let me know! I'm sure it will
sorry trying to understand the scoring system, what do you mean by 8-2? please
@@majingaya the test has levels which are broke up into shuttles. When you complete all the shuttles for the level, it moves to the next level and speeds up the cadence of the beeps. A score of 8-2 means someone was able to complete 7 full levels and 2 shuttles into the 8th level