Hey so I’m trying to get to a level 13 or 14 but am getting stuck at around 10.5. I’ve recently just run a 30km, and am more than capable of running 1km in under 4mins. To be honest I think it’s my turning technique but I’m not sure, any tips?
Yeah turning technique can definitely play a huge role at that level. Check out my tips for the turns here: th-cam.com/video/Sd8MVNbnylk/w-d-xo.html As for improving your running ability. To be at that level your 1km time will need to be around the 3:30 mark which is a lot faster than 4min. Something for you to also try to boost your Vo2max and build up some leg strength endurance is to include some hill sprints into your routine. Something like 10x 15-20sec max effort followed by a recovery job back down. These must be max effort Another thing that I feel helped me get over level 14 was big sets of heavy walking lunges. 20-30 reps for a couple of working sets as heavy as possible. Structure your training correctly though when implementing things like this though becuase the recovery is just as important as the training
You are probably running too fast, in the first 7.5 levels. This is a common mistake, you want as little time at each end. It should feel like 1 continuos run. 10.1 is a joke it's the base line for the bfa for males aged 18-25. Hot tip is to increase your overall volume. 30km a week is a third of what I do a week. Your goal should be a gradual progression to 50-70 km per week establishing a baseline pace you can run and talk at. I run a sub 10 bfa for 33 yers of age and being 5'6 trust me patience and determination will get you there
Absolutely, shin splints often result from incorrect loading. Following a properly planned training program with progressive overload is essential. Ensuring the right footwear and incorporating gradual increases in intensity can also make a difference. If you need personalised guidance, don't hesitate to email me at info@outperformfitness.com.au. We can tailor a plan to help you overcome this issue. 💪
@@outperformfitness I can run 60 mins but my 1 km timing is 5:27 and I am working on it. Can you please how many times I have to run the 20 m shuttle, I mean the 3rd parameter, which is 18 in 2 mins in case of 7.5 level
Treadmill should be supplementary for your outdoor running if you are trying to get good at running. You'll be able to good a beep test chart that shows the speed of each level
Yeah they will for sure. I would need to sit down and work that one out but if you get your 1km max effort below 4:30 you will see your score getting better.
hey mate, Queensland fire and rescue require a level of 9.6... I don't do much running at all and I've only got a few months before I have the assessment, how different will the roadmap for a lvl 9.6 be? I do lots of riding on my pushbike, but running is a whole different beast. I have a high heart rate whilst running and need to improve my aerobic fitness, not to mention the shin splints :(
Weekly - you could do 1 long slow run, 1 interval and 1-2 easy runs. The distance / time of each varies depending on your current fitness but the long run should be aiming for 40min or above at easy/comfortable pace, easy runs 20-30min at a easy/comfortable pace, intervals just hit something hard like 10 sets x 1min work / 1min rest - work period is the highest pace you can sustain across all sets. Big mistake i see with people getting shin splints is putting in too much running too quickly and running too fast for long runs and easy runs. If you don't do much running just start with a couple of easy runs through the week and slowly build the distance or weekly frequency you run. If you want some help with this, my Battle Ready Program is set up to take all of the guess work out of it for you so that you get the best and quickest results. This is what I specialise in to help people like yourself. Check it out here: info.outperformfitness.com.au/getbattleready
I’m old and arm low at level 6.1 (combat support). Two weeks ago I tested myself and struggled to reach only level 3. Thus, I went to a gym and worked hard on running 5 days/week. Today I could do the first two phases: 1) run continuously for 40 minutes at a speed of 7.5 kmh; 2) run continuously for 4 minutes at 11.5kmh (pace 5.22). Is my speed for phase 1 acceptable? Should I arm longer and/or faster for both phases? Any suggestion, or correction for me?
Phase 1 the pace isn;t a massive concern but if you can do it with a pace of 7min/km or under then it would benefit you. Phase 2 is 1km in less than 5:27, it be more beneficial to aim for the 5min or under. 4min while running at the pace you did is still well under a km so you haven't completed phase 2 yet
Today I have tested myself in a park. I have been still very struggling with Beep Test but I reached the level of 6.1 - my target. I will continue working hard to make sure that level as well as pushing a bit higher, say, level 7.x. Here are just some points to share: - I’m very old and an office man and I have had almost no running or gym for almost all of my life. I was overweight seriously. Recently I improved my health and reduced a lot of weight but still a bit overweight (1-2 kg over to have a good BMI). You may see I could reach my target level in a short period thus I believe you all could do much better than me! - This video is so good, it helped me to divide work into some simple steps to follow and achieve in a reasonable time. Thank @Brodie a lot for your training videos and your encouragement via many posts! Just follow the phases of the video and do some homework I believe you can reach your level in quick ways (my homework is to read/watch videos about running techniques to run longer, easier without getting hurt)
I’m 26 years old and have horrible cardio, always have from what I can remember. I’m quite a large guy now in comparison to my highschool self. I’m 6’1” and was sitting around 75-80kgs in highschool. I’m now 115kg’s down from 120 a3 weeks ago. I’m seriously looking at joining the ADF and am trying to get fit enough to apply. How long would you say cardio-wise to achieve all of your phases to apply? I can probably run a Km without stopping but I’d say at a time of 7-8 minutes and then I’m rooted haha
Firstly, congrats on your weight loss so far. In regards to the time frame to complete all 4 phases of my training plan you are looking at over 12 months. But within a 6 month period, if you 100% committed you could be sitting in a pretty good spot with a target weight loss of 15-20kg and significantly improving your strength and cardio
Hey bro, I'm here just tryna lose some weight, early on so I can be fit for the training tests in the Australian Army. For cardio, will this help me lose weight if I do it.. let's say 4 - 5 days a week? Also, if it will, at what times should I do these test because I am pretty bad at waking up early in the morning. Thanks!
Hey mate! Great to hear you're gearing up for a career in the Army. Regarding your cardio query, absolutely, regular cardio sessions 4-5 times a week can be a key part of your weight loss strategy. Ensure you include weights training at least on 3 of those days. It's all about consistency and finding a routine that works for you. As for the best time to do these workouts, honestly, it's whenever you can stay consistent. Some people love early morning sessions, but if that's not you, then train in the afternoon as long as you are consistent. I have a program called Battle Ready, which is designed to help people just like you prepping for tactical roles. Check it out at info.outperformfitness.com.au/getbattleready
Cheers, mate.👍 I have my assessment coming up soon, and I'm striving to supercede the minimum score so I can be ahead when it comes to the BFA.
Best of luck!
Did over-exceeding the minimum benefit you in any way besides just being fitter? Just curious
This is perfect, I've got my police physical soon and I need a 7.1, thanks for the help mate
Glad I could help
I’m training to join the Australian army before I even apply and this is gonna help a lot
I hope it does. Good luck!
Hey so I’m trying to get to a level 13 or 14 but am getting stuck at around 10.5. I’ve recently just run a 30km, and am more than capable of running 1km in under 4mins. To be honest I think it’s my turning technique but I’m not sure, any tips?
Yeah turning technique can definitely play a huge role at that level. Check out my tips for the turns here: th-cam.com/video/Sd8MVNbnylk/w-d-xo.html
As for improving your running ability. To be at that level your 1km time will need to be around the 3:30 mark which is a lot faster than 4min.
Something for you to also try to boost your Vo2max and build up some leg strength endurance is to include some hill sprints into your routine. Something like 10x 15-20sec max effort followed by a recovery job back down. These must be max effort
Another thing that I feel helped me get over level 14 was big sets of heavy walking lunges. 20-30 reps for a couple of working sets as heavy as possible.
Structure your training correctly though when implementing things like this though becuase the recovery is just as important as the training
You are probably running too fast, in the first 7.5 levels. This is a common mistake, you want as little time at each end. It should feel like 1 continuos run. 10.1 is a joke it's the base line for the bfa for males aged 18-25. Hot tip is to increase your overall volume. 30km a week is a third of what I do a week. Your goal should be a gradual progression to 50-70 km per week establishing a baseline pace you can run and talk at. I run a sub 10 bfa for 33 yers of age and being 5'6 trust me patience and determination will get you there
@@joshb8233bit easy to judge when you're 5'6. Any running is easy at that height/weight.
I'm 6'4 and 105kg and struggling to get past 8 on beep test.
cheers bro helps
Not a problem mate
simple and informative, great video
Appreciate it!
Have any tips for people that get frequently get shin splints? I find its really holding me back.
Absolutely, shin splints often result from incorrect loading. Following a properly planned training program with progressive overload is essential. Ensuring the right footwear and incorporating gradual increases in intensity can also make a difference. If you need personalised guidance, don't hesitate to email me at info@outperformfitness.com.au. We can tailor a plan to help you overcome this issue. 💪
Run silently. If you are putting your foot down and you can hear it touch the ground, you are doing it wrong and causing your shins damage.
Investigate barefoot running. I had this problem and have had it fixed by a friend look up solemechanics they are the real deal
Please make a video on how to achieve level 10 in beep test, set parameters like these one for level 10. Appreciate your help though
no worries. As a starter you would want to be able to run for 60min without stopping and 1km in around the 4min mark
@@outperformfitness I can run 60 mins but my 1 km timing is 5:27 and I am working on it. Can you please how many times I have to run the 20 m shuttle, I mean the 3rd parameter, which is 18 in 2 mins in case of 7.5 level
@rahatulashekin7317 would need to sit down and work that one oit but if you get your 1km max effort below 4:30 you will see your score getting better
@@outperformfitness I appreciate your help sir, it's okay if you can't, you already helped a lot....cheers
Thanks this really helps
Glad it helps
Bro if i train at a gym on a treadmill roughly what sort of speed settings do i need
Treadmill should be supplementary for your outdoor running if you are trying to get good at running. You'll be able to good a beep test chart that shows the speed of each level
Cheers
You're welcome
I have to get 12.1 in beep test... 😢
Get into it! Definitely achievable with proper training.
Check out my battle ready program
info.outperformfitness.com.au/getbattleready
Great video mate, do the numbers change much if targeting a level 10 score?
Yeah they will for sure. I would need to sit down and work that one out but if you get your 1km max effort below 4:30 you will see your score getting better.
hey mate, Queensland fire and rescue require a level of 9.6... I don't do much running at all and I've only got a few months before I have the assessment, how different will the roadmap for a lvl 9.6 be? I do lots of riding on my pushbike, but running is a whole different beast. I have a high heart rate whilst running and need to improve my aerobic fitness, not to mention the shin splints :(
Weekly - you could do 1 long slow run, 1 interval and 1-2 easy runs. The distance / time of each varies depending on your current fitness but the long run should be aiming for 40min or above at easy/comfortable pace, easy runs 20-30min at a easy/comfortable pace, intervals just hit something hard like 10 sets x 1min work / 1min rest - work period is the highest pace you can sustain across all sets.
Big mistake i see with people getting shin splints is putting in too much running too quickly and running too fast for long runs and easy runs. If you don't do much running just start with a couple of easy runs through the week and slowly build the distance or weekly frequency you run.
If you want some help with this, my Battle Ready Program is set up to take all of the guess work out of it for you so that you get the best and quickest results. This is what I specialise in to help people like yourself.
Check it out here:
info.outperformfitness.com.au/getbattleready
I’m old and arm low at level 6.1 (combat support). Two weeks ago I tested myself and struggled to reach only level 3. Thus, I went to a gym and worked hard on running 5 days/week. Today I could do the first two phases: 1) run continuously for 40 minutes at a speed of 7.5 kmh; 2) run continuously for 4 minutes at 11.5kmh (pace 5.22). Is my speed for phase 1 acceptable? Should I arm longer and/or faster for both phases? Any suggestion, or correction for me?
Phase 1 the pace isn;t a massive concern but if you can do it with a pace of 7min/km or under then it would benefit you. Phase 2 is 1km in less than 5:27, it be more beneficial to aim for the 5min or under.
4min while running at the pace you did is still well under a km so you haven't completed phase 2 yet
Today I have tested myself in a park. I have been still very struggling with Beep Test but I reached the level of 6.1 - my target. I will continue working hard to make sure that level as well as pushing a bit higher, say, level 7.x. Here are just some points to share:
- I’m very old and an office man and I have had almost no running or gym for almost all of my life. I was overweight seriously. Recently I improved my health and reduced a lot of weight but still a bit overweight (1-2 kg over to have a good BMI). You may see I could reach my target level in a short period thus I believe you all could do much better than me!
- This video is so good, it helped me to divide work into some simple steps to follow and achieve in a reasonable time. Thank @Brodie a lot for your training videos and your encouragement via many posts! Just follow the phases of the video and do some homework I believe you can reach your level in quick ways (my homework is to read/watch videos about running techniques to run longer, easier without getting hurt)
I'm stuck at 4.3. I'll do that program from tomorrow morning. How much time is expected to reach 7.7?
Depends on a lot of things but following a structured plan you should be able to reach it within a 3 month period
I’m 26 years old and have horrible cardio, always have from what I can remember. I’m quite a large guy now in comparison to my highschool self. I’m 6’1” and was sitting around 75-80kgs in highschool. I’m now 115kg’s down from 120 a3 weeks ago. I’m seriously looking at joining the ADF and am trying to get fit enough to apply. How long would you say cardio-wise to achieve all of your phases to apply? I can probably run a Km without stopping but I’d say at a time of 7-8 minutes and then I’m rooted haha
Firstly, congrats on your weight loss so far.
In regards to the time frame to complete all 4 phases of my training plan you are looking at over 12 months. But within a 6 month period, if you 100% committed you could be sitting in a pretty good spot with a target weight loss of 15-20kg and significantly improving your strength and cardio
Hey bro, I'm here just tryna lose some weight, early on so I can be fit for the training tests in the Australian Army. For cardio, will this help me lose weight if I do it.. let's say 4 - 5 days a week? Also, if it will, at what times should I do these test because I am pretty bad at waking up early in the morning. Thanks!
Hey mate! Great to hear you're gearing up for a career in the Army. Regarding your cardio query, absolutely, regular cardio sessions 4-5 times a week can be a key part of your weight loss strategy. Ensure you include weights training at least on 3 of those days. It's all about consistency and finding a routine that works for you.
As for the best time to do these workouts, honestly, it's whenever you can stay consistent. Some people love early morning sessions, but if that's not you, then train in the afternoon as long as you are consistent.
I have a program called Battle Ready, which is designed to help people just like you prepping for tactical roles. Check it out at info.outperformfitness.com.au/getbattleready
@@outperformfitness Thanks so much!
Anyone else doing this at 14 cuz u wanna join the army when ur older
Good time to start. No downside to improving your fitness early