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A few thoughts on the bleep test.
First and foremost, we need to be fitter as Police Officers, however, despite the fact there are many poor excuses not to be out there, it really isn't that simple.
I have a bleep test to level 9.4 coming up soon followed by an 11 week ARV >
First and foremost, we need to be fitter as Police Officers, however, despite the fact there are many poor excuses not to be out there, it really isn't that simple.
I have a bleep test to level 9.4 coming up soon followed by an 11 week ARV >
> course, both of which I have done before. I have failed the ARV fitness test before, not by much, but it was still enough to knock my confidence, and I had to train for it. I was given grief on an ARV course for it by a narrow minded instructor. I proved him wrong. >
The last time I did the fitness test was as part of the assessments 4 months ago. I had trained and trained for it and was in the best shape I had been for a long time. I passed with high marks. Since then my training has dipped and with the closing of work gyms as the weather >
> took a turn, and Christmas, I have lost some of that fitness and motivation. My next bleep test is in 9 weeks. Plenty of time to train. However, it isn't that simple, no matter what any gym bunny tells you.
Finding motivation isn't easy. All I ever wanted to be is an ARV >
Finding motivation isn't easy. All I ever wanted to be is an ARV >
> officer, but fitness doesn't come easily to me and over the years I have had to really force myself to remain fit and healthy. I like food, I love eating, I like alcohol, I enjoy drinking.
These days I work 12 hour shifts, I carry a lot of weight in kit that wears on my body>
These days I work 12 hour shifts, I carry a lot of weight in kit that wears on my body>
> and draconian rules mean I have to stand with that kit for a good chunk of the day (I'm not complaining, it's fact).
I am a father and DIY ninja. I'm not a deep sleeper.
I am tired, cold, bored and fed up. As I sit here staring out the window at my snow covered garden >
I am a father and DIY ninja. I'm not a deep sleeper.
I am tired, cold, bored and fed up. As I sit here staring out the window at my snow covered garden >
> I'm trying to figure out how I can do something as that is better than nothing.
So you see, even for me, someone who despite all these things is generally quite fit and healthy and can pass the upper end of the bleep test, I still get anxious that I'm not as fit and healthy >
So you see, even for me, someone who despite all these things is generally quite fit and healthy and can pass the upper end of the bleep test, I still get anxious that I'm not as fit and healthy >
> as I could be. I guess what I'm trying to say in a long winded way for all those who are struggling and anxious, is that you're not alone. There are other fitness tests I do as part of my training I would actually enjoy! It's a state of mind.
If you do fail, don't let it >
If you do fail, don't let it >
> take you over. You can do it again and you can pass it no matter what you think. A lot of it is mental. It really is.
To Finish, a couple of tips that have really helped me and might help someone else reading.
1/ don't try and stay in time with the bleeps. Go a tiny bit >
To Finish, a couple of tips that have really helped me and might help someone else reading.
1/ don't try and stay in time with the bleeps. Go a tiny bit >
> faster so you have time to turn.
2/ it is a test of VO2 max. Long steady running doesn't make much of a difference. Short, explosive exercise such as 10x100m sprints, are ideal (it's over quicker too!!)
3/ countdown. I do it from level 8, 14 shuttles left. Perhaps do it at >
2/ it is a test of VO2 max. Long steady running doesn't make much of a difference. Short, explosive exercise such as 10x100m sprints, are ideal (it's over quicker too!!)
3/ countdown. I do it from level 8, 14 shuttles left. Perhaps do it at >
> level 4 for 5.4.
4/ burpees are nasty but probably the answer to everything and can be done anywhere.
Finally, we all have our personal challenges. We're meant to be a family. Don't give people grief for their worries and difficulties. For all those "get on" with it >
4/ burpees are nasty but probably the answer to everything and can be done anywhere.
Finally, we all have our personal challenges. We're meant to be a family. Don't give people grief for their worries and difficulties. For all those "get on" with it >
> crowd, I'll happily find something you are worried about and tell you to pull yourself together! It's not nice or helpful. Don't do it.
Do your best and don't give up. >
Do your best and don't give up. >
>
"Success is not final, failure is not fatal, it's the courage to continue that counts" - Winston Churchill.
Stay safe. #BleepKind
"Success is not final, failure is not fatal, it's the courage to continue that counts" - Winston Churchill.
Stay safe. #BleepKind
