Anyone here struggling with the Beep test?

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mrtinfoilman
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Anyone here struggling with the Beep test?

Postby mrtinfoilman » Sat Jun 29, 2019 4:34 pm

MY ATS is coming up (6 weeks), I'm not worried about the testing component but the physical part is haunting me every night. I passed the Pursuit/Restraint Circuit, but during the practice session I did Stage 4 and cried inside lol. Within 2 weeks, I improved to Stage 6 (just tested again), measured out 65 ft in the park with two cones. I'm barely reaching Stage 7. Just wondering how you guys are improving or trying to improve. I recently hit the treadmill with a 2% incline to get my muscles use to the running/jogging motion at a 3.5/4 speed for 30 minutes everyday. I've heard jogging with weights or running upstairs or uphills helps prior to the week of the test.

Thanks

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JeanFrancois
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Re: Anyone here struggling with the Beep test?

Postby JeanFrancois » Sun Jun 30, 2019 1:09 am

mrtinfoilman wrote:
Sat Jun 29, 2019 4:34 pm
MY ATS is coming up (6 weeks), I'm not worried about the testing component but the physical part is haunting me every night. I passed the Pursuit/Restraint Circuit, but during the practice session I did Stage 4 and cried inside lol. Within 2 weeks, I improved to Stage 6 (just tested again), measured out 65 ft in the park with two cones. I'm barely reaching Stage 7. Just wondering how you guys are improving or trying to improve. I recently hit the treadmill with a 2% incline to get my muscles use to the running/jogging motion at a 3.5/4 speed for 30 minutes everyday. I've heard jogging with weights or running upstairs or uphills helps prior to the week of the test.

Thanks
Hey,

So I am just starting to train for PREP, once upon a time I was in shape; but then came delicious donuts, coffee, ice-cream and chocolate bars.

Without training right now I could normally reach 5.5 on prep; however my goal is to get 8.0.
I went and did exercises 4 times this week to start and I was doing 8 - 9 percent incline at speed 4.0 for 60 minutes. My four month goal is 9 percent incline at 5.0 for thirty minutes straight with staggered five minutes bursts at 7.0 at 9 percent incline. I'd rather prefer the hills versus straight out running hard on my knees and feet.

So you've got the right idea, just up your incline and speed's gradually.
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mrtinfoilman
Rookie Member
Posts: 49
Joined: Sat Jun 01, 2019 4:49 am

Re: Anyone here struggling with the Beep test?

Postby mrtinfoilman » Mon Jul 22, 2019 3:00 pm

JeanFrancois wrote:
Sun Jun 30, 2019 1:09 am
mrtinfoilman wrote:
Sat Jun 29, 2019 4:34 pm
MY ATS is coming up (6 weeks), I'm not worried about the testing component but the physical part is haunting me every night. I passed the Pursuit/Restraint Circuit, but during the practice session I did Stage 4 and cried inside lol. Within 2 weeks, I improved to Stage 6 (just tested again), measured out 65 ft in the park with two cones. I'm barely reaching Stage 7. Just wondering how you guys are improving or trying to improve. I recently hit the treadmill with a 2% incline to get my muscles use to the running/jogging motion at a 3.5/4 speed for 30 minutes everyday. I've heard jogging with weights or running upstairs or uphills helps prior to the week of the test.

Thanks
Hey,

So I am just starting to train for PREP, once upon a time I was in shape; but then came delicious donuts, coffee, ice-cream and chocolate bars.

Without training right now I could normally reach 5.5 on prep; however my goal is to get 8.0.
I went and did exercises 4 times this week to start and I was doing 8 - 9 percent incline at speed 4.0 for 60 minutes. My four month goal is 9 percent incline at 5.0 for thirty minutes straight with staggered five minutes bursts at 7.0 at 9 percent incline. I'd rather prefer the hills versus straight out running hard on my knees and feet.

So you've got the right idea, just up your incline and speed's gradually.

So, I don't know what happened but I passed everything on my first attempt. I was 100% sure I was gonna fail the PREP because my original plan was just to pass the two paper/pencil tests and come back for the PREP. Theres no wait time if you fail on your first attempt. I don't know what happened but when I reached Stage 4, I knew I was gonna pass lol. I think the 3 weeks of intense work out (3-4 per week) strength(legs/upperbody/HITT/Cardio really helped out. I used an app called 5k Runner which was really useful. Would highly recommend to try and purchase.

I think my first initial mistake was instead of pacing myself out along for each stage, I was trying to keep up shoulder to shoulder to the person on my right or left which was stupid. So this time, I paced myself for the beeps so when I reached the line and put one foot on the lineI would be ready to go for the next initial beep beep within two seconds.

Also anyone who is going to attempt the PREP for the first time, I would highly, HIGHLY recommend signing up for the practice session with your local police department or with ATS (they charge $25 with inconvenient locations). There is a technique for the push/pull components of the circuit and in general. You lose time on the push/pull and dragging the 170 pound body. Practice on those two parts and you're golden.

Another thing guys, when you attend ATS. Don't be afraid to talk to people. Everyone was so quiet, it was really depressing and funny to see. There was like a 60/40 of Men and Woman scattered along the hall waiting for the test to commence and nobody was talking to each other. I decided to find some guys to talk with, and helped stir the mood in the atmosphere to the point where we all just started motivating each other. It was really fun, so keep that in mind.


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