Common Bleep Test Training errors The beep test, bleep test or multi stage shuttle run test is traditionally run over a 20m distance. However the police and some other organisations use a 15m bleep test. This fitness article contains a list of 4 common beep test training errors. This information should be read prior to any training done when preparing for any variation of bleep test. Bleep test error 1 – Too much steady state training A common training error seen with lots of people is an over reliance on aerobic training for a bleep test. The method of low speed, long duration, steady state aerobic training will get you aerobically fit (up to a point), and for some it will be enough to get them to the required standards, for others the training is less than optimum and causes disappointment in the lack of results. It really is not specific enough. If you train slowly you will be slow. Just running more often will not make you faster! Beep test training error 2 – Not performing a strength training program or speed development program There is often little resistance training for the lower body. It is felt by some that this is unnecessary as the legs have been trained by running. In fact I would go as far as saying that those that do venture into a gym probably just use the treadmill, and maybe do a few bicep curls as their strength training. Sound familiar? Trust me, just doing bicep curls is not strength training, certainly not strength training with a specificity for achieving a bleep test standard. Beep test training error 3 – Not having a progressive plan in mind. This is a huge error and is present in many goals for many people, not just those training for a bleep test. You should know the bleep test score you want to get, you should know when you need to achieve this goal by. You need to write down what you are going to do to get there. This must include what progressions and methods are going to be used. When you have done that and you actually do that planned training session, it is important to record what you actually did in the training session (weights lifted, reps, distance sprinted, etc.) Bleep test training error 4 – Not listening to expert training advice There is a term I have stumbled across a few times called “broscience”. It is a term used to describe the advice from those who think they know how to train just because they read a fitness magazine recently or have done bicep curls badly all their life. I find much of the poor “broscience” advice like this comes from “theysayers”. What is a “theysayer”? Here is an example from when Theysayer speaks to Bob in the gym: Theysayer: What are you training for? Bob: The bleep test? Theysayer: And you are doing lunges? Bob: Yes. Theysayer: They say you should not do leg exercises like that because it will slow you down and make you big and bulky. Bob: Oh right, what should I do then for the bleep test? Theysayer: “They say you run further on a bleep test if you do 200 abdominal crunches per day and run in trainers soled in the hide of a Himalayan Mountain Goat.” Bob: “Thanks for the help,I will stop the lunges now! Next time someone says “they say” ask them to name “who”. Myself and my colleague train people for such tests as part of our job. I don’t need to say “they say”, I know what is effective and works because I have been there, done it, and got many many others through it. If that sounds a little arrogant, it is not meant to….it just gets a little frustrating when the same people repeat the same rubbish info, even when you have given them the correct training advice many times over. Anyone else still believe you can melt abdominal fat away with a slendertone, or by doing 100 ab crunches a day? As a professional fitness trainer I feel it is my responsibility along with many other industry professionals to present the best information as I understand it to be at the time. It is this advice that gets results. The presentation of such fitness information is only a small percentage of the work required to succeed. The bigger percentage is up to you; the trainee who chooses to follow such advice to achieve your goals. Bridgeman fitness training aims to provide top quality fitness training advice, exercise information and educational resources for all fitness enthusiasts.  Expert fitness advice Related Bleep Test Articles Strength training for 15m police bleep test Strength training for runners Bleep test mp3 and training tips Bridgeman Fitness Home SEARCH THIS SITE FACEBOOK