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Well done mate, great news, have fun with AIB

Cheers WannabBootneck,

Shame about Gary, he seemed to be a nice lad.

Your RMFA scores are really good. I stopped at 12.11 on the bleep because there were only two of us left and I wanted to conserve energy (plus I was confident I could tick that box). My upperbody scores were dire in comparison to yours.

I think its the turning and starts that make the bleep test easy for myself. I always turn facing the same wall and to practice I have a good method:

Sprint 5 Metres and back
Sprint 10 Metres and back
Sprint 15 Metres and back
Sprint 20 Metres and back

This is one set.

Start with one set. Rest for 30 seconds. Do two sets. Rest for 30 seconds. Do three sets. Rest for 30 seconds. See the pattern?

Only do this twice a week maximum, as it is a lot of hammer on your knees. Try to do it in a sports hall or surface where the floor has slight give, but is not too soft. Grass is not a good surface for this, you don't get enough grip to work the leg muscles correctly (you end up using your core much more).

Have you got a date for AIB yet??

That's a bloody impressive upper-body score WannaB! Did i meet you at Manchester, the date of the medical, 5th April i think it was!?
I was in the kinky short robe by the end of the morning...

AIB date is:

5th June

Unbelievable amount of work they've told me I need to put in for AIB!

TDB I believe you may well have met me, I was the lad in the suit?


WbB
(Jay)

In the suit and informing me about this very website i believe. Good luck with the AIB. I'll post my POC experiences, if i make my date (recovering from viral infection and injured shoulder but i'm still game).