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Bleep Test Fitness Training Plan

The document outlines a 7-day training plan designed to improve fitness for the MPS Job Related Fitness Test over 6 weeks. It includes specific running and exercise routines, emphasizing the importance of warm-ups, hydration, and proper form. Essential exercises such as press-ups, crunches, and dorsal raises are also detailed to support the training regimen.

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lw17piao
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12 views2 pages

Bleep Test Fitness Training Plan

The document outlines a 7-day training plan designed to improve fitness for the MPS Job Related Fitness Test over 6 weeks. It includes specific running and exercise routines, emphasizing the importance of warm-ups, hydration, and proper form. Essential exercises such as press-ups, crunches, and dorsal raises are also detailed to support the training regimen.

Uploaded by

lw17piao
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Bleep Test Training Plan Key

Easy = easy jog


Steady = fast jog
This 7 day training schedule has been designed to increase your fitness in preparation for the MPS Hard = fast run
Job Related Fitness Test. By following this schedule for 6 weeks you should have no difficulty
passing the bleep test – but it must be adhered to properly if you are to get the benefit from it.
Please remember to stretch and warm up properly before every session. And make sure you drink
plenty of fluids while exercising too. Enjoy your training.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

20 min run Exercise session 30 min run in Rest Repeat Day 1 Exercise Rest
in local area – your choice local area or at or Day 3 session (your
or at track. of exercise track. choice of
exercise)
3mins: Warm up 5 mins: Warm up
I min: Hard I min: Hard
2 mins: Easy 4 mins: Easy
I min: Hard 1 min: Hard
2 mins: Easy 4 mins: Easy
I min: Hard Repeat until 30
3 mins: Easy mins completed
3 mins: Steady *If you are
I min: Hard Followed by: not a regular
3 mins: Easy 4 sets of exerciser, seek
10-30 x medical advice
Followed by: press ups + before starting
4 sets of 25 x crunches + any fitness
25 x crunches + 25 x dorsal raises training routine.
25 x dorsal
raises
Essential exercises for your running

Dorsal raise Kneeling press-up


• Lay on your front with your arms bent and fingers on your temples. • If you find a full press up a bit too hard, an alternative is a kneeling press up –
• Slowly lift your chest and stomach off the floor, keeping the hips and legs still. perform the press up off your knees but try and keep your hips forward as you
• Hold for 2-3 seconds before slowly lowering the upper body back to the floor. extend your arms to press up.
• Movement should be coming from your lower back only.

Press ups Crunches


• Lie prone on floor with hands slightly wider than shoulder width. Raise body • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
up off floor by extending arms with body straight. • Place your hands behind your head so your thumbs are behind your ears.
• Keeping body straight, lower body to floor by bending arms. Push body up • Don’t lace your fingers together.
until arms are extended. Repeat. • Hold your elbows out to the sides but rounded slightly in.
• Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
• Gently pull your abdominals inward.
• Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
• Hold for a moment at the top of the movement and then lower slowly back down.

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