The ultimate beep test TIP FROM TBG's HEAD COACH

Have you been training your butt off only to get to your PFA and score way lower than what you are capable of scoring on the beep test? ​Have you heard of "focus on the process not the outcome"?

Did you know that a Tour de France race participant has to ride over 3200km in 3 weeks. They do not focus on the finish line. It is not worth the stress. What matters is the process. The race is broken down into 21 stages. Each stage is broken down into segments. The climb, the downhill, the sprint, the time trial, the flat, the hilly etc etc. And each segment would have its own plan, such as when to go hard, when to cruise, when to drink water, when to lead etc. Breaking down each stage is what's known as 'focusing on the process not the outcome'.

The same principle can be applied to the Beep Test. Say you want to score a 7.5 for your application into the Army. A score of 7.5 may seem ages away for some. What you want to focus on is your process. What is your plan for each level? How will you break down the levels into manageable stages?

THE PLAN

Here's a simple yet super effective process you could implement into your Beep Test plan of attack. The idea is to apply this plan to every single level, regardless of how out of breath or out of depth you may feel. You may even say it out loud whenever you are coming up to the cones after each lap. This is the process:

1. Tap, turn and power off
2. Shimmy
3. Stride it out

1. TAP, TURN AND POWER OFF

Keeping your beep test turn-arounds short and efficient. The only thing that needs to touch the line are the toes on ONE foot. Avoid running past the line and adding extra steps. There are 56 levels for to get to 7.5, so if you are adding 3 extra steps at each end you are essentially adding over 150 extra steps throughout the whole test. Keep your pivot foot on the ground, tap the line then take off again. Every extra step is a waste of energy. 

2. SHIMMY

Performance anxiety would have to be the biggest killer of energy we see at the PFA. Getting tested on your fitness is not a normal thing for the majority of people. When you go for a job interview at Maccas they don’t set up a beep test in the car park and get you to pass it before giving you the job do they? Performance anxiety is really common leading up to the beep test and if you don’t have a method to shake it off prior to commencing the beep test it can seriously drain your energy supplies. If you can't manage to reduce your anxiety levels before the beep test commences then try this simple technique that has worked for hundreds of our applicants. 

The 'Shimmy'. The shimmy started at TBG when one of our legendary applicants used to kick ass at running training, at the gym, yet drop out of the beep test at around level 6.5 at her practice PFA's. She was always at the head of the pack at running training but just couldn't get herself together at the PFA. We figured out it was because she was depleting her energy stores being so anxious during the beep test.

The Shimmy is quite simply shaking your shoulders and releasing the tension. It may look a little funny but damn it's effective. It only takes a quick second to do. Simple shake fo the shoulders and off you go again. We remember the Defence Force Recruiting staff asking us what she was doing - we said "she's doing the shimmy". Next thing she passes and is now a serving member of the Army. 

3. STRIDE IT OUT

Get the hell out of survival mode!!! Even when you're puffed take off and keep up with the pack!!! Take a few purposeful strides and get in the zone ready for the next level.

conclusion

As you can see there's actually not much to it. 3 simple steps you can implement every single time you are coming up to the cones to go onto the next level. Say it in your head, say it out loud. It doesn't matter. What matters is that you repeat that process every single time your foot touches the line.
You tap, turn and power off!
You shimmy and shake your shoulders!
You stride it out and keep up with the pack!
The process is what will get you there. Go out there and earn it! 
If you are struggling to figure out how to properly train for the Beep Test to improve your V02 max so you can dominate your next PFA then don't hesitate to reach out to our awesome team. Either come in for a 2 Week Group Training Induction or if you're not in Brisbane then crack into some of our Online Training. All the best!