Beep Test Training Program

Are you looking for the best Beep Test Training Program?

The reality of preparing for the beep test is that it’s hard work. There’s nothing quite like that intense cardiovascular burn you get when your system is working to capacity.

Very often people say to us that they are confused as to why they have achieved a low beep test score when they have been ‘training hard for the past couple of months’. When we enquire into their training program the answer is nearly always the same – there training was not specific to the test they were preparing for.

Playing netball twice a week, going to the gym and doing a 5km run every Saturday is not a waste of time but it certainly isn’t the best way to prepare for the beep test.

The Beep Test is stressful on your body

During the beep test your body’s systems are placed under very specific kinds of stress. It is critical that your training program addresses these stresses (not other irrelevant stresses) in order to develop greater tolerance and a better ability to cope.

What type of training should you do?

Let’s take a look at how we’ve structured our Mastering the Beep Test. training program which is split into two distinct sections to get a good idea on what you should do.

Section 1 - Beep Test Performance

This first section addresses:

• running technique
• timing
• pace setting
• breathing
• turning
• mind set
• heart rate training zones

It is in this section of the program where you’ll learn how to maximise efficiency through the right strategies, attitude and technique. You simply must get these issues right or you will not master the beep test. It’s no different from a swimmer, golfer or any other athlete. Improving you cardiovascular fitness or your strength alone will not be enough, technique and skills are as important as increasing fitness.

Section 2 – Beep Test Fitness Training Program

This section is divided into 5 phases with 26 individual training sessions.

These phases and individual sessions are constructed carefully to ensure all of the stresses we spoke about earlier are addressed. The sessions are progressive and are designed to accommodate your improving fitness level.

Our bodies will respond to the right training. In fact, it will respond to what ever the training is, good or bad!

Our bodies simply adapt to the environment we create for it. If you sit on the couch watching television and eating pizza every night your body would adapt and respond. You’d get fat!

A 100 meter sprinter, usually won’t be much good at running marathons because they don’t run 100km a week. On the flip side, a marathon runner probably won’t be able to run the 100 meters in 10 or 11 seconds because their body has not been trained to do that.

Again, it’s critical to create the right environment (training program) to get the right results.

Some Tips from the Beep Test Training Program

Let’s now look at some tips straight out of our Mastering the Beep Test training program:

• You should not run any faster than you need to in order to keep up with the beep. Don’t arrive more than 1 second before the beep!
• Do not place anything more than the toes on one foot over each end line
• Ensure you breathe slowly and with control right from the start. Breath out slowly and maintain a steady breathing rhythm
• Do not sprint off from the line then slow down. Maintain a constant smooth pace for as long as possible
• Gently swing the arms and keep your back straight to ensure good running technique
• Your mind and body should be relaxed

What you may notice when you start to reach around level 3, 4 or 5 mark (depending on your fitness) is that your breathing rate will rise all of a sudden. Don’t panic it’s just your body changing to better cope with the workload. You will settle in to a rhythm after about 30 seconds.

If you understand that it is normal and it’s your body’s way of coping it won’t bother you as much.

I like to think of it like this:

When we jog across a street or walk up a flight of stairs our body doesn’t need to fire up the ‘big engine’ to cope. The ‘little engine’ handles that sort of stuff. If the intensity increases or the duration of these incidental moments of exercise increases then the body makes the decision (when it’s ready) to switch off the little engine and hand over the rains to the big engine (your aerobic system). In order to fire up the big engine (which ultimately will be more efficient) the engine requires more oxygen (fuel). There is a bit of lag when changing from little engine to big engine which can give you the feeling of fatigue for a few seconds. It is quite common for this to mess with you mind and make you think you are running out of petrol already. If you understand that it’s just your body’s way of coping and you are expecting this change then it won’t concern you as much.

After about 30 seconds the ‘lag’ will dissolve and you will settle in to a rhythm. Sure the work rate is increasing but if you’ve done the training your body will handle it.

Now of course at some point in time the smooth, rhythmical approach gets placed under so much stress that, as hard as you may try, fatigue sets in to the point where the technique starts to fail. When you reach this point your mind set needs to change from calm and relaxed to very focused and very determined. This attitude will soon need to be upgrade to aggressive and very competitive. I think most of the time our mind gives up when our body still has a little to give.

If you have been training with high intensity, it will help your mental strength. As the test gets really hard to keep up with you can dig deep and keep pushing because you know you’ve trained at least as hard as this. “I can keep going, I’ve pushed harder than this in training!”

Follow the right Beep Test Training Program

Okay, so now you ready to start the sweaty part and you’re probably wondering:

• how often should you train?
• how many times per week should you be training?
• What’s the best training to do to improve your beep test score?

Mastering the Beep Test, will take you through 26 very specific sessions which are structured in a very deliberate way. The program has been followed by hundreds of people to successfully improve there beep test score.

You’ll be shown:

• exactly how many sessions to do during each phase of the program
• exactly what exercises to do in each session

The Beep Test Training Program contains:

• 60+ page training guide
• 26 session training plan
• efficient running technique
• heart rate training zones
• the most effective sessions you can do to improve your beep test results
• The beep test mind set and strategic approach

If you have the motivation, Mastering the Beep Test has the formula, all you need to do is follow it!

Are you ready to get get started?

Purchase Beep Test Training Program