Beep Training - The Golden Rules

Some takeaways from our posts so far...

Start with Beep-Standard;

• Determine an appropriate shuttle length to focus around in the short term; start with something between to 10-13 metres

• What is an appropriate shuttle length? Workouts should last a decent amount of time; 10-12 minutes is a good start. If you are exhausted after 5 minutes, the shuttle length might be too long

• Don't underestimate the difference a single metre can make. It doesn't sound much but it is! Extend (or shorten) the shuttle by one metre and see the difference

• If you are bored at the start because it is too slow, don't forget that you can vary the start level

Vary your workouts - it somehow feels easier to do the same thing as yesterday…it is called getting stuck in a rut! And you can get stuck in a rut even when you are really pushing yourself.

• Try different types of workouts (Standard, Split, HiiT, Yo-Yo)

• Try different types of HiiT

• And mix things up by varying the shuttle length on all of them

• Mixing things up? You can tweak (changing your favourite shuttle by a metre to make it slightly easier or more challenging) or you can pivot and change it by 5 metres to make it completely different.

Treat Beep-HiiT workouts as your training and Beep-Standard workouts as the race

• The race - don't try to beat your Beep-Standard personal best every time you workout. You will have your favourite workouts and by all means, race yourself and set new records but perhaps don't try it every session

• The training - don’t necessarily aim to complete Beep-Standard workouts, but do aim to complete Beep-HiiT workouts (simply choose a HiiT workout and shuttle that suits your fitness level)

Combine different workouts during the same session as you become fitter and stronger.

You should aim to push yourself, but set realistic goals.

You don't need to rush things - a lot of people like to sell fitness by emphasising speed (rock hard abs in 4 weeks!). Persistence is the key here; as you get fitter and stronger, it will be obvious you can do more shuttles...and you will because you want to get better.

Even improving 'one shuttle at a time' will bring results...if you persist!

And finally, you are allowed to have an 'easy' session! Don't beat yourself up if you are tired after a long day at work or your kids have exhausted you. Reduce your shuttle length, do some running, and go home...just make sure you workout again soon!

And please let us know what you think! Beep Training is always evolving, and suggestions and feedback are much appreciated.

Keep on Beepin'...