CARDIO / SHUTTLE

[yunach]

Hey guys,

I have my PREP test in 2 weeks and cant seem to pass 5.5.
Right around the 4.5-5.5 mark is where i usually burn out.

Any advice on how to gain that extra 1-1.5 levels?

[CJR]

I'm working on that myself, but I have 7 weeks. I'm not sure how you can increase your cardio in two weeks. My trainer is making me go up and down stairs with a 50-pound vest among other things. I'll be running every other day for sure until Feb.

Folks on the forum and officers I know in the field suggested I download the beep test on my mp3 and run shuttles outside until I can't run them anymore. You have to make sure your markers are about 21 m. I think this is a meter more than the actual shuttle. I guess you could do it 20 metres apart as well.

Hope this helps a bit.

[wannabeacop]

You just have to remember that at 5.5... you have one minute to go! Do not not not lay down and die for that minute! You can do it! Long deep breaths and power off of the line and glide through the rest of the run. You have to want it!

Good luck to you... if you are on the treadmill... run intervals!

[Abdul A]

thanks for the tips im in the EXACT same situation. i cant pass 5.5 for the life of me.

I'm running on the treadmill and running stairs everyday at the gym. and doing the beep test twice a week. so far im still at 5.5 :(

I'll be doing the test on Feb 7 in Thornhill, its going to be a long drive from Ottawa :S

[CJR]

I'm doing my prep Feb. 8 in London. Good Luck, Abdul.

[Abdul A]

thanks CJR i'll need it.

goodluck to you too!

[hummerh1]

just keep practicing the shuttle get the timing down so you are hitting the line just at the beep to turn you save a lot of energy that way.you will be at 6.5 before you know it just push yourself.

[Krafty]

Once you get there....your adrenaline will push you to 6.5....no worries :lol:

[jessw]

Also try to eat reallly healthy for a good week prior. Six small meals as appose to three large ones. That way you will have a lot more energy, and won't cramp up. Like everyone else has stated just keep up with the running and try to push yourself beyond your comfort zone.

Good Luck :-)

[FredM]

Most articles i seen said to do wind sprints for increased endurance, being the winter you can use a treadmill with an incline. With a treadmill i would run 1 min at 4mph then bump up the speed to 7.5 or 8mph for 20-30- seconds. If running outside i was jog 2 light posts and sprint at the third, go back to jogging at 4th. Worked for me.

[Lindsayzat]

You could be going too fast in the beginning or not pacing yourself. When you do the testing see if you can find someone who knows how to run at the right pace and go in stride with them. The only reason I passed was because I had a pacing buddy, got to the level easily and could have gone further because of this.

[yunach]

Hey Guys.

Quick update:

I ran another shuttle today and got to 6.5!

Thanks guys for all your input and help. I found sprinting the first half of each beep and finishing it off with a light jog helped ALOT. Huge difference!

Thanks again and good luck!

[Abdul A]

thanks for the tip guys! I got to 6.2 and i couldnt go further. i know with a little more practice I can get it higher :D


for the people who did the test: When I do the prep test, should I complete at stage 6.5 and stop or do I keep going until I cant go any further?

[hummerh1]

The shuttle ends at 6.5 you can't go any further.

[Jan1968]

Hi,

I downloaded the beeptest and did a shuttle run yesterday for the first time as practice. Made it up to nstage 4.5, then ran out of power.........
Have to say that i was on the treadmill for an hour and in the pool for an hour before that.

Today i tried it again without any workout before and made it up to 5.5.

How hard is the firtst part of the PREP test, do we have enough time to recover after that?
I have another 4 weeks, my test is on Jan 27 in Barrie.

Man, i can feel that I turned 40 this year, but I am sure I can make it.

Thanks,

Jan

[CJR]

Keep working -I'm female and 44, and I hear you, but my trainer last night told me that she knows 20 year olds that can't do what she's making me do to get ready for the prep test on Feb. 8.

From what I understand you have about 10 minutes to recover from the first test to the shuttle run -but this can vary. One trick that my trainer told me is if the lactate acid in your legs hurt after the pursuit, sit on the floor against the wall with your legs up for a few minutes to get the acid to run down from your legs to your upper body. Not sure how much merit this has, but it's a yoga move that's suppose to work. We may look silly, but what the heck.

Good luck. I'll be interested to know how you do. I'm quite nervous about it. My time right now on the pursuit/restraint portion is about 2:55 which is not good enough. I'm doing a trial mid January so I'll see where I'm at.

[Jan1968]

Thanks for the input.

I am male...... Jan is a male name in Germany - my home country.
Still a challenge in our age i guess......

Will post how I did.

Jan

[CJR]

Sorry about that Jan. That will teach me to make assumptions. Good luck. Us forty-somethings have to stick together. Goldenbug is a perfect example that age is just a number. Read his postings if you haven't.

[Jan1968]

I did read his postings, and they make me run a little faster and longer........

If you think it"s over add another minute! Works for me!

Happy new year,

Jan

[cmandigity]

Work on interval training. Just do a search on the web for it, lots of resources.

I've been training 1 day of resistance training with weights concentrating on light weight/high reps on cable rows and leg exercises and interval training to finish.

The alternate day is just cardio for endurance.

I personally prefer to do interval training in a large gym or adequate floorspace if your gym has one; enough to simulate 20+metres. This way you get used to the start, stop and pivoting. Basically I do a 65% run one direction and push for 100% spring back which I'll do in sets of 5. Then I'll take a short rest focusing on recovery breathing, then I'll go at it again and do as many cycles as possible.

PREP booked for Jan.31st. I wouldn't recommend following or trying to keep up with someone as everybody's conditioning and technique is different. But once you find your technique to make your short distance run the most efficient, just go with it.

Hope that helps. I already failed the PREP once not knowing what I was really getting into, I'm not failing it again.

Good luck.

[cmandigity]

Work on interval training. Just do a search on the web for it, lots of resources.

I've been training 1 day of resistance training with weights concentrating on light weight/high reps on cable rows and leg exercises and interval training to finish.

The alternate day is just cardio for endurance.

I personally prefer to do interval training in a large gym or adequate floorspace if your gym has one; enough to simulate 20+metres. This way you get used to the start, stop and pivoting. Basically I do a 65% run one direction and push for 100% spring back which I'll do in sets of 5. Then I'll take a short rest focusing on recovery breathing, then I'll go at it again and do as many cycles as possible.

PREP booked for Jan.31st. I wouldn't recommend following or trying to keep up with someone as everybody's conditioning and technique is different. But once you find your technique to make your short distance run the most efficient, just go with it.

Hope that helps. I already failed the PREP once not knowing what I was really getting into, I'm not failing it again.

Good luck.

[XshaneX]

Just stay away from coffee and energy drinks until you have takin the blood pressure test.

[inlimbo]

just keep practicing the shuttle get the timing down so you are hitting the line just at the beep to turn you save a lot of energy that way.you will be at 6.5 before you know it just push yourself.

I'd have to agree 100%. Pacing is probably 85-90% of the test. I've doing the shuttle run for most of my military career, and usually only the most out of shape people can't make it. I'm not saying that those doing the shuttle run for the PREP test are completely out of shape but, as they were never exposed to it before, usually run out of steam because they push too hard from the get go.

[inlimbo]

just keep practicing the shuttle get the timing down so you are hitting the line just at the beep to turn you save a lot of energy that way.you will be at 6.5 before you know it just push yourself.

I'd have to agree 100%. Pacing is probably 85-90% of the test. I've doing the shuttle run for most of my military career, and usually only the most out of shape people can't make it. I'm not saying that those doing the shuttle run for the PREP test are completely out of shape but, as they were never exposed to it before, usually run out of steam because they push too hard from the get go.

[Lindsayzat]

Just wondering. After doing the practice shuttle in Peel realized I can complete it and only because I had someone next to me who knew how to pace properly, MAJOR advantage you are right. I just added the beep test to my ipod to do out doors marking the meters with chalk which works but wondering if any of you have advice to offer on practicing the pacing technique. Should I just run through it over and over again until I learn the pacing or is there a specific way to learn to pace?

Any input appreciated, thanks.

[nycon]

Just wondering. After doing the practice shuttle in Peel realized I can complete it and only because I had someone next to me who knew how to pace properly, MAJOR advantage you are right. I just added the beep test to my ipod to do out doors marking the meters with chalk which works but wondering if any of you have advice to offer on practicing the pacing technique. Should I just run through it over and over again until I learn the pacing or is there a specific way to learn to pace?

Any input appreciated, thanks.

Just mark out the lines and practice, if you dont get to the line in time you know you're going too slow. . . you marked lines out side with chalk in this weather? It's frigging cold, you're hardcore!

[Lindsayzat]

Oh you have NO idea hahahahaha. I have done the shuttle before a bunch of times and recently and passed but I like to keep checking for my own nerves and sanity ! I do hill sprints up the hill in the winter mainly, not the shuttle run because if a hill is snowy its even more fun, you use much more strength trying to get to the top :lol: . On a more serious note though yeah I did chalk it a few times in the least icy areas of a parking lot near by, the timing is going ok maybe just need more practice to use even less energy in the beginning but much harder to get right with snow blowing in your face and double winter socks ;) Dangerous though I know it can be but I like taking chances.

[torontocop]

Where do you live? I've been using the parking garage in my condo to practice the test. Its +10c in there and lots of room to run back and forth. If you have access to a parking garage its a good place to practice and you don't have to worry about slipping on ice or having snow blow in your face.

So far no problem making it to level 6.5. I'm winded at the end but I get there!

[CJR]

I was told that if you measure 7 parking spots, it equals about 20 m. I suppose there's a standard width for spaces (?) Does anyone know for sure how to measure, without bringing a measuring tape with you? I've been using 9 parking spots just in case.

Thanks

[wortman]

Use a tape to measure your walk stride - then divide into 20m/60 feet (approx). EX: stride = 3' - it would take 20 strides to equal 60 feet aka 20 m.

[elespa]

Hi,

I downloaded the beeptest and did a shuttle run yesterday for the first time as practice. Made it up to nstage 4.5, then ran out of power.........
Have to say that i was on the treadmill for an hour and in the pool for an hour before that.

Today i tried it again without any workout before and made it up to 5.5.

How hard is the firtst part of the PREP test, do we have enough time to recover after that?
I have another 4 weeks, my test is on Jan 27 in Barrie.

Man, i can feel that I turned 40 this year, but I am sure I can make it.

Thanks,

Jan

I found the circuit more demanding than the shuttle run (and I despise running). I did the circuit in 2:04 but I believe you have 2:45 or something like that so just pace yourself or you will run out of gas for the shuttle.

At that point, just keep telling yourself that you're not going to fail because if you do, you'll be doing it again in 3 months. You didn't come all this way to fail. I think it works out to 6:30 of jogging and it does start out quite slow.

If I can offer one piece of advice: Mind over matter.

[torontocop]

For practicing the test I would be as accurate as possible. I wouldn't recommend using parking spots as a measurement as every parking lot is different. For example in my condo the parking spots barely give you enough room to open your doors! The best thing to do is hit the dollar store, pick up a tape meaure and some chalk. Alternatively if you don't want to chalk it out every time get a tape measure and a piece of rope. Measure the rope to 20 metres and cut it. Take the rope with you, then you can run back and forth the length of the rope.

[CJR]

Thanks Wortman

[CJR]

Thanks Torontocop

[Jan1968]

OK, today I did the shuttle run in a gym, 20 meters, sound file on the ipod, started with a 25 minute workout on the machines, 10 minutes rest, then the shuttle run. At level 4.5 it was getting a bit tough, at 5.5 I had to fight for a few seconds, seems my mind took over, I REALLY wanted to do it today, and I went all the way through. And - different to my other attempts - i didn't need CPR after that.

I realized that I started to fast, was to early at the line and had to wait for the next beep.... hope on the testing day some other guys will help me run the right speed from the beginning. It's harder on your own i guess.

Anyways, my self-confidence is back, no need to be worried anymore, 11 days to go and I know I can do it.

Pati is looking good as well, usually I score between 17 and 19 out of 20 in the tests. WCT is on the schedule fore the next few days, the tough part for a foreigner.....

Just had to update you with my shuttle-run experience today, it's amazing what you can do if you really want it.

Jan

[Jan1968]

OK, today I did the shuttle run in a gym, 20 meters, sound file on the ipod, started with a 25 minute workout on the machines, 10 minutes rest, then the shuttle run. At level 4.5 it was getting a bit tough, at 5.5 I had to fight for a few seconds, seems my mind took over, I REALLY wanted to do it today, and I went all the way through. And - different to my other attempts - i didn't need CPR after that.

I realized that I started to fast, was to early at the line and had to wait for the next beep.... hope on the testing day some other guys will help me run the right speed from the beginning. It's harder on your own i guess.

Anyways, my self-confidence is back, no need to be worried anymore, 11 days to go and I know I can do it.

Pati is looking good as well, usually I score between 17 and 19 out of 20 in the tests. WCT is on the schedule fore the next few days, the tough part for a foreigner.....

Just had to update you with my shuttle-run experience today, it's amazing what you can do if you really want it.

Jan

[wortman]

Good for you! Sounds like your prepared. I'm sure there will be others there who can help you set a good pace!

[jrupert7]

I noticed everyone talking about how they have downloaded the beep test. Where can I find it? I have found 2 links for the test in another thread:
1) http://www.defence.gov.au/army/hq8bde/jobs/fitness.htm
2) http://www.ec-webhosting.ca/beeptest.zip

Now I am told by someone who has done the test that neither of these are the correct test. Can anyone help?

Thanks!

[Alida]

Hi there

Just for your information.....your #2 is the correct one. I have that one downloaded to my comp as well.

Good Luck!

[jrupert7]

Ok cool. Thanks Again!

[Lindsayzat]

I have a question. The only one that will download to my IPOD is the number 1 version and I know that that is the wrong one. Someone mentioned though that you can use it as long as you go up to level 7.5 then it is basically the same thing. Well, when I went for the practice shuttle's @ the gym I can pass it but this Aussie version there is no way I can make it to 7.5...seems like there is much more of a difference. Does anyone know?

[nucareer]

I have a question. The only one that will download to my IPOD is the number 1 version and I know that that is the wrong one. Someone mentioned though that you can use it as long as you go up to level 7.5 then it is basically the same thing. Well, when I went for the practice shuttle's @ the gym I can pass it but this Aussie version there is no way I can make it to 7.5...seems like there is much more of a difference. Does anyone know?

The version I have seems to be the correct one. (Not the australian)...

I loaded it into my ipod without issue. Maybe the format you have is not compatible ?

try this one http://www.policeprep.com/public/images/beeptest.zip

I know there is a wmv version out there and they are a little trickier to get into an ipod... The above version is an mp3.

[Bella]

I have a question. The only one that will download to my IPOD is the number 1 version and I know that that is the wrong one. Someone mentioned though that you can use it as long as you go up to level 7.5 then it is basically the same thing. Well, when I went for the practice shuttle's @ the gym I can pass it but this Aussie version there is no way I can make it to 7.5...seems like there is much more of a difference. Does anyone know?

The version I have seems to be the correct one. (Not the australian)...

I loaded it into my ipod without issue. Maybe the format you have is not compatible ?

try this one http://www.policeprep.com/public/images/beeptest.zip

I know there is a wmv version out there and they are a little trickier to get into an ipod... The above version is an mp3.

This is the one that I downloaded too, it's a good one! Has anyone made it to stage 20?? How far can you make it?

[Lindsayzat]

Stage 20!?!?? lol. Wow...not sure. Thank you though!! I did manage to get the English version onto my comp, just not my IPOD. Maybe Ill have to find somewhere to bring my laptop ..and speakers. I was wondering though what are the major differences between the Aussie one. I know it starts at level one which is a difference but is it harder ?

[Jan1968]

The version I have starts at level 0---takes about 30 seconds to reach level 1/2.... I was told the right version is the one with the countdown from 5 seconds....

Level 20? Not in this life! :P Not even level 10! Level 6.5 and I am done, everything after that would require my reanimation.....

Jan

[Lindsayzat]

LOL dont worry same here, 6.5 and my body seems to know its OVER , not a chance I would be running any further. I cant imagine level 20 is possible. Think about how fast those beeps would be, youd have to have some kind of crazy ability to take two strides across a 20 metre area of space :shock:

[elespa]

Each level on the 'real' test is 1 minute long. The distance you run during each minute increases with the speed, obviously, but each level is 1 minute nevertheless.