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05 Feb 2004

Passing a Fitness test...One Miracle please!
Hi FitnessDoc!

I have been fairly disciplined over the festive season - and have been losing weight whilst going to gym and doing some jogging. I used to play rugby during school&varsity - but became more inactive due to my stressful working hours in my IT career.

Bottom line - I have now decided to join one of the Rugby Referee associations - but I have to pass a fitness test next Saturday (14 Feb) I do feel in much better shape than I used to - but don't feel 100% confident that I will make it....

Any suggestions for the next week's preparation?(Excercise/Diet/Miracle?)

Answer 360 views

01 Jan 0001

HI Philip

No miracles I'm afraid. When you are this close to the event, with only one week to go, there is not a huge amount that you can do to improve your fitness per se. you can however improve performance, and so I'll hopefullly be able to give you some tips that you can use.

Now, I don't actually know what this fitness test involves, but I would imagine that you would be required to do an endurance test and a sprint test at the very least. The endurance test is something that just jogging in this last week is the best thing to do. As for the speed test, you would benefit from doing specific sessions which simulate what you will be required to do. So, for example, if you have to do multiple 10 m sprints, then go out on Monday and Wednesday and practice them. That helps your confidence and gives the short term benefit of learning the test.

As for the remainder of the week, rest is vital. The worst thing you can do is try extra hard to get fit and end up tired on Saturday. Rather take it easy, so that you feel good in training and then hit this test flat out and do your best.

As for diet, at this late stage, I would not change anything. The only thing that you should do is just make sure that you eat a decent meal about 2 hours before the test and be sure to have something like Energade on hand during the test - it would be a shame to run out of energy during the test.

Other than this, just relax, work on positive thoughts and go for it!

Good luck
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