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PoliceMedic?

PoliceMedic

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Hello all,

I am not sure as to what the demographics are as to where people serve. However, as this is my first post I am going to briefly introduce myself. I am currently employed as a Constable in a super urban environment and work on response team. I am currently a level 2 public order office and I have aspirations to become a police medic.

I am aware, from the POLKA website, that there are a variety of different requirements that vary in force to force to be a medic. At the force I work for the requirements are a 10.2 bleep test. There are other requirements, but I am confident of achieving those.

I want the 10.2 so bad. However, I am struggling to drastically improve my fitness to accommodate this.

The police is genuinely split between those that try to keep/get fit, those that aren't fit and those that are very fit. I most likely fall into the first one. Does anybody have any fitness suggestions that will enable to plan a good schedule which will allow me to achieve this target with a two month turnaround window?

I know for a fact I can attain 6.5 on the bleep as this is the requirement for level 2. I am 16 st 7p and I work out between 2-3 times a week.

Constructive answers would be awesome AND it would be bloody lovely if here were any fellow public order medics on here?

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Depends really why you can't get to that level. The test is supposed to test aerobic capacity so the theory is that if you increase that you will get a higher score on the test. 16st 7lb doesn't really say a lot. I could get a bleep test of 12+ at nearly 18st, but I am 6'6" and played rugby at a high level so trained 3-4 times a week as well as playing. Rugby, being a stop start sport with lots of short, high speed runs and changes in direction with leg power required for rucking, scrummaging etc made it quite complimentary to the bleep test. That said I had a mate who was an international standard distance runner who got to level 17!

So, if you are 5'8" and 16st 7lbs with body fat of 25% or more you would struggle to get to the level you want. If you are 10% body fat you would have a better chance.

Also what is your workout? I've seen some 'gym monkeys' who spend an hour three times a week pumping up their chest, arms and shoulders who would never get to level 5 on the bleep as they have little aerobic capacity and legs like matchsticks. You have to be specific to what you want to achieve so make sure your work out is increasing your aerobic fitness - 3 times a week doing 30 mins plus in your aerobic training zone (70% of your max bpm, plenty of explanation on the web on that) and some balanced strength work, including legs.

A lot of people find the turns tough so include those in your workout. Instead of just running at a steady pace for 3-4 miles break it up with finding some grass and running up and down between marks. It doesn't have to be the 15m of the bleep test try different distances. A rugby related one, if you have access to a rugby pitch, is to start on one goal line and run hard to each line on the pitch - 22, 40, 50, 60, far 22 and far goal line and back. On a standard pitch that is 700m. Try to do it in 3 minutes, have 3 minutes of walk/ jog rest and repeat. 6 times is a good session.

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PoliceMedic?

Welcome to the forum. I wish you well, although not having to do the bleep test myself, I cannot help.

Can I please ask anyone replying to this thread to stick to the subject of how the OP can become fit, rather than any reference to the worthiness or otherwise of the bleep test. We have more than enough threads on the fitness test already.

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Cheers everyone. The bleep test is only part of the process (dead weight lift, shield run and safe lifts).

RM, thanks for the reply back. I will certainly adopt some of these during my training programme. At the gym, I largely do cardio work at the moment. The dead lift is largely about natural strength and I believe the main issue is the 10 bleep test.

RM, is there a specific plan that you follow?

Thanks for taking the time to reply.

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Police Medic, never followed a specific plan for the test. As I said, my sport was rugby and the training for that seemed sufficient to achieve a decent score on the bleep. Lots of leg power, overall strength and anaerobic capacity, for which a good aerobic base is required. You'll need good leg power for a decent dead lift as well so leg press, squats etc in your routine will help with that. Good luck.

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An old mate of mine did the medic course when he was 51, mind you he was an ex Marine, and looked his age too

Most of the pain is in the mind.

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Cheers ladies and gents - perfect response. I thought there would be a fitness section on this forum. I've noticed there are on US equivalent, although there seems to be more of a focus out there on development of fitness.

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Bit late noting your request Im afraid, but I have had some excellent results in exchange for what can only be described as the complete horror of interval/tabata training.

 

If you are prepared to spend 4-5 minutes on two or three occasions per week(yes really thats all) on your training you can get to that level pretty quickly. 

 

Of course the trade off is that for each one of those 4-5 minutes you will be in Hell and your body will scream at you to stop and those screams will get progressively louder as you progress..... However it works-I can do lvl 10-11  on the bleep test without too much trouble.

 

Obviously check with your GP that you are fit enough to push your heart that hard first!!

 

Give it a look or let me know if you need more detail.-Good luck.

 

HMS

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