Here’s our take on the classic bleep test, instead of sprinting between two points to check our core fitness levels we switch to some classic bodyweight exercises.
Here we use a simple air squat, press ups and sit ups with punches but the exercises could be anything. The key is to pick exercises that take approximately the same amount of time to complete the repetitions. You could also use the bleep test for many different single drills, for example you could use it to test yourself hitting pads or shooting takedowns or drilling solo grappling motions. Again the more consistent the exercise that you are training the better as it will give you a more accurate sense of progression.
In this test we’re using the 20 meter bleep test timings and complete four repetitions in between each bleep but you could go with less repetitions and use the 15m bleep test for faster changes. Usual bleep test rules apply, continue the exercise until you can no longer meet the bleep and then take a note of your level.
Run this exercise around once a month to check your progression, it’s a lot more fun than the running bleep test too!