Msft

[RugbyHead]

I am scheduled to partake in the Multi Stage Fitness Test [MSFT] in approximately six weeks time.  Although I am aware that this test uses the Bleep test set at level 9.6 in place of the Chester Step test, I’m rather embarrassed to ask what other components form this method of assessment, as well as the desired level.  

Furthermore, is a period of six weeks sufficient time to achieve the appropriate fitness levels.  Although I have now begun a vigorous 5-day weekly fitness plan, I am unsure that this alone will allow me to attain a satisfactory standard.   Although initially I was rather confident, when submitting my application, I foolishly listened to a newly qualified Fire Fighter who sadly assured me that any such application would not be progressed due to my age of [31], as all of the potential recruits are in their early 20 at the very most..! Any help or advice would be greatly appreciated.

[Kaiser]

I am scheduled to partake in the Multi Stage Fitness Test [MSFT] in approximately six weeks time.  Although I am aware that this test uses the Bleep test set at level 9.6 in place of the Chester Step test, I’m rather embarrassed to ask what other components form this method of assessment, as well as the desired level.  

Furthermore, is a period of six weeks sufficient time to achieve the appropriate fitness levels.  Although I have now begun a vigorous 5-day weekly fitness plan, I am unsure that this alone will allow me to attain a satisfactory standard.   Although initially I was rather confident, when submitting my application, I foolishly listened to a newly qualified Fire Fighter who sadly assured me that any such application would not be progressed due to my age of [31], as all of the potential recruits are in their early 20 at the very most..! Any help or advice would be greatly appreciated.

I wouldn't worry to much about what this fellah has said to you.  Remember that there are different levels expected for different age groups, I was in my early 30's when I joined and did my basic training with a gang who were on average 24 yrs old.  What does matter is that you reach the level expected for your age and if possible exceed it too.  Whilst doing the test work hard, very hard, don't worry to much or your pulse rate will rise and so will your stress levels which will affect your performance. Whatever you do, don't train the last 2 days before the test, your body will perform better if you are relaxed.
Good luck

[Andy Cole]

Six weeks should be plenty of time if you are of a fairly good standard of fitness now, 9.6 isn't really all that hard and as I've said on here countless times before Imuch prefer it to the chester step test!

Use the link below to get a copy of the bleep test if you haven't already got one and practise doing it!! The best way to pass is to be prepared and how can you be better prepared than by doing the test itself??

http://www.defence.gov.au/army/hq8bde/jobs/beep-test.wma

As for what the 'newly qualified' firefighter had to say I wouldn't take to much notice, I'm quite sure if he had asked for help or advice when he was in your position from a FF they would have been alot more encouraging than he was!! His sort of encouragement you can do without.
 I don't know how much truth there is in what he's saying maybe one of the other guys on here could answer that but it seems pretty unlikely they'd throw out your application just because your 31!!

Anyway, best of luck with your application!!

Andy

[RugbyHead]

Brilliant - thanks guy's all your help is really appreciated.

....To be honest my Cardio fitness is not too good at all..! Prior to starting this new fitness program I carried out a few tests to gauge what level my fitness was at - I was shocked, it took me 11minutes and 26 seconds to complete one and a half mile run!!!! I timed myself again last night and it was just under 11 minutes, not very good at all, but thankfully it is improving.  I just hope six weeks is enough time to improve in order to achieve the required standard.  How many miles should I be looking to run over 3 nights a week..?

[Midland Retty]

Brilliant - thanks guy's all your help is really appreciated.

....To be honest my Cardio fitness is not too good at all..! Prior to starting this new fitness program I carried out a few tests to gauge what level my fitness was at - I was shocked, it took me 11minutes and 26 seconds to complete one and a half mile run!!!! I timed myself again last night and it was just under 11 minutes, not very good at all, but thankfully it is improving.  I just hope six weeks is enough time to improve in order to achieve the required standard.  How many miles should I be looking to run over 3 nights a week..?

Hiya Rugby head

Dont worry!

6 weeks is sufficient time to prepare yourself.

Im an ex Physical Trainer  so know a few "facts and figures" - You'd be amazed how much your fitness can improve in a short amount of time.

6 weeks is 6 weeks - yeah ok two months preperation would have been better - but then again six months preperation would be better still ....in other words the more time you have to prepare the better.

But your CV fitness can be dramtically improved even in 24 hours would you believe (although 24 hours wont be enough in this instance )

All i'd say is do a three day work out - dont do five - you body needs time to repair itself and rest.

if you smoke try and stop or at least cut down as that will greatly aid your CV fitness and stamina.

Eat sensibly (for the next six weeks atleast) and you shouldnt have too much to worry about

In terms of you running set distances each night ....I'd practice more on the bleep test rather than all out distance if I were you.

You being 31 shouldn't be a problem - age discrimination is a big no no these days

There is absolutely no reason on earth why you could be deemed "too old" sounds to me like the new recruit you spoke to has been grossly misinformed.

We get alot of people in their thirties apply and get through - infact we just had a 42 year old qualify

Good luck

[graham31]

Hi Rugbyhead i've just done the bleep test to level 9.6 for the airport fire service and i done roughly 4weeks training but then again i am quite fit anyway.

I practiced the bleep test my self on 4 occasions done it the first time passed the next 2 i failed then passed the fourth so i was worried about it,i was blowing out my a*** by the time i had reached level 9.6.But i'll tell you when i had to do the bleep test for real i sailed through it without boasting i could have went on longer and the other candidates were blowing out there a****.I found practicing it myself was harder than doing it for real cause of the conditions Heat,Running on concrete and worrying about it.

I trained by measuring 20metres(distance of bleep test)and sprinting back and fourth between the 2lines 6times then having a breather of no more than 2minutes.Started off by doing a set of 6 and working it up to a set of 10.After the sprints i'd go a 3mile jog.I done this every 2nd nite and weights inbetween but remember have  1rest day and do nothing.

This worked for me oh and i'm 32 so don't worry bout your age

 Good luck

[59wonderboy]

Hello,

I have been in a similar situation to yourself.

May I suggest the following, it worked for me as I initially started out at 6.6, now I am up to 10, in 4 weeks

Midland retty is a lot more qualified to give advice than I am and far from me to contradict his/her good words ,  the following has worked for me.

Get a copy of the MSFT from the link already posted or email me and I will send you a copy in mp3 format.

mark out 20m on a quiet road/lane/flat surface.get an mp3 player and do the test. see what level you get to.

do the test on say tuesday, thursday and a Saturday, aiming to improve every time. This will give you a target and its great to see yourself get better.  This seems a lot to do but in reality you are only pushing your body for about 3-5 minutes on these days, as levels 1-4 are really warming up. remember only 1 foot has to touch the line. work on your turn and on the faster levels once you have turned give it a bit of welly to about half way and slow up a little on the last half. also practice with the timing. On the slower levels don't run too fast as you will be waiting to go from the line and you will be tiring yourself out too early.

On say mon wed and fri do some interval training  around a circuit, on some hills or on a treadmill. This is great for getting your body used to getting faster when you are tired. great for stamina too. I will gladly give you the program I do if you want it.

This worked for me and the training frequencies are not set in stone. Do whats comfortable for yourself.

With regards to your age, the firefighter you talked too was talking boll***s. It is against the law to discriminate on age nowadays. In fact your date of birth is not even asked for on the application form.

Good luck

[Midland Retty]

do the test on say tuesday, thursday and a Saturday, aiming to improve every time. This will give you a target and its great to see yourself get better.  This seems a lot to do but in reality you are only pushing your body for about 3-5 minutes on these days, as levels 1-4 are really warming up. remember only 1 foot has to touch the line. work on your turn and on the faster levels once you have turned give it a bit of welly to about half way and slow up a little on the last half. also practice with the timing. On the slower levels don't run too fast as you will be waiting to go from the line and you will be tiring yourself out too early.

On say mon wed and fri do some interval training  around a circuit, on some hills or on a treadmill. This is great for getting your body used to getting faster when you are tired. great for stamina too. I will gladly give you the program I do if you want it.


Good luck

Sounds like a very good excercise program to me!

[RugbyHead]

I am sincerely grateful to you all, honestly ALL OF YOU! – If nothing else this vastly improves my motivation.  At the start of this training program I carried out a mock bleep test, although I was able to achieve level 9.6 I was dead on my feet!

59Wonderboy If it was no trouble I would be delighted to have a copy of your fitness program and MP3 recording of the bleep test.   This would save me carrying an early 90’s cassette stereo with me onto the sports field…!!!!!

Prior to carrying out the MSFT I will be required to sit the Ability Range Test that same day.  Although I should be ok with this, is anyone able to advise what this test will consist of or alternatively kindly direct me to possible examples.

Again thank you all greatly!