​5 Real Truths About Training For The Beep Test

When people first come to The Barracks Gym we always ask them what they’ve been doing for training prior to now. One of the most common methods of training we hear that people are doing is…

‘I do the beep test 3 times a week’.

If this is you… STOP!

Turn the Beep Test off and step away.

Repetitive beep tests are not the most effective way to train for the beep test.

Why? Because it’s a TEST and NOT a method of training.

Passing the beep test should be a BYPRODUCT of the training you are doing. If you’re training properly and conducting relevant training then you don’t need to run an actual beep test that often. You’ll find that every time you do a beep test you’ll notice improvements.

You want to be conducting training that will help you improve your ability on the beep test.

Think about it like this:

Does a Jockey jump on his horse and sprint around the track 100 times a day, every day?

Do you think that NRL players conduct an 80 minute footy game every day?

Do you think a marathon runner goes out and does 42km every day?

The answer here is No. Absolutely Not. When they are training they conduct training that is relevant to their sport and the game/ race/ test is the by-product of that training.

So what are you supposed to do?

Here are our Top 5 Tips to Improve Your Beep Test efficiency.

1. Follow a balanced and relevant training program.
The most prominent methods of training we conduct at The Barracks Gym are:

• Interval training. Running a particular distance a number of times such as 6 x 400m, ensuring you are running every interval at 100% effort.
• Maximal Aerobic Speed Training eg. Run 65m in 15 seconds, rest for 15 seconds then repeat 12 times. This is very specific and the most effective method of training.
• Fartlek training such as sprinting the length of a football field then slowly jogging the width, conducting this 3 times before resting.

 
2. Trust your training.
Step up to the line and have faith in the training that you’ve been conducting. The race is won during training, remember that.

3. The Beep Test is not a training tool!
Think about it like this, each level on the beep test goes for 1 min so if you are doing the beep test everyday and only getting to level 4.1 then really you are only running for 3 minutes. Look into that a bit further and you are only pushing yourself for the last level so really you are only ‘training’ for 1 minute. Pretty pointless if you ask me.

4. Focus on your turns and breathing pattern
Ensuring a fast turn around can save you loads of energy and a matter of a couple seconds. Having to play catch up every time you turn around can play havoc on your mind. A simple tap, turn and drive off is all that’s needed for a quick turn around. Incorporating a breathing pattern is also a very effective tool that helps with your efficiency and takes the focus off the discomfort. An example of this is to breath in for 3 steps then breath out for 3 steps. It also helps at the turn around. Take a deep breath tap your foot on the line, turn around, drive off and exhale.

5. Recognise the difference between pain and discomfort.
Pain is injury related. Discomfort just means you’re pushing yourself. Learn to get uncomfortable and appreciate that discomfort. The only way you’re going to get to the higher levels of the beep test and pass is to really push yourself. Don’t just stop as soon as it hurts. Stop when you’re dead. Stop when you’ve gone above and beyond the 100% mark and your body is giving in. Discomfort is ok. You can learn to push through discomfort and on the other side will be your passing result!

Remember that the Beep Test is a TEST and not a METHOD of training. Keep your training relevant and you will absolutely see some improvement.

If you would like more advice on improving your Beep Test for the ADF then please feel free to get in touch with The Barracks Gym.
​