How to get your IPPT Gold

For my Singaporean Homies out there, do you dread the time when you have to go for your IPPT and always have that lingering fear that you can't make it?

Why should I be motivated to get IPPT Gold? The money is good ($500), a kickstart for a fitter lifestyle and it builds self-confidence. I'm not saying that guys who don't get IPPT Gold aren't fit or not confident, there are many guys that are assured with themselves!

The key is achieving something that you thought you never could, it will give you a breakthrough sensation.

Yes, i'm still young and i'm not the most experienced, but i have gotten from a FAIL pre BMT to GOLD awards eventually.

Disclaimer:

1. You should be PES fit, meaning to say, you do not have long-term injuries that might increase deterioration when you do your physical training etc. If you do have persistent problems, please consult your doctor and do not risk your body!

2. As long as you are eligible to take IPPT, you should be fit enough to get GOLD (with proper training and time)

3. I am not a fitness instructor and by no means qualified to give fitness instructions. I am simply sharing how one can improve from an IPPT fail to consistent GOLD awards.

Here comes the fun part.

1. Know the standards

Take note, the standards for the stations are very specific.

(Test Duration: 1 Minute)

For push-ups, your palms must be shoulder width apart, nothing more nothing less.

When you go down, your chest must touch the tip of a clenched fist against the ground.

When you come up, you must straighten your elbows.

Once any other parts of your body that touches the ground during the 1 minute test, you would have deemed to have completed the station.

You may lift 1 of your palms up to loosen up the tensed muscles during the 1 minute period but you have to place it back at the original location and carry on.

You will have to lock your core when you perform the push-up.

If you hyperextend - your body isn't straight when you perform the exercise (either your butt is too high or too low), it will be deemed as no count (the rep is not included to your score).

(Test Duration: 1 Minute)

For sit-ups, your starting position will include your legs tucked tightly either to the straps or supported by your buddy & your back on the floor with hands cupped behind your ears.

When you perform the sit up, keep your hands cupped and point your elbows against your knee and go back down.

Ensure that your shoulder blades touch the floor/mat. The safest way to ensure that is to point both your elbows outwards and allow your arms to touch the floor when you go down.

Repeat and go for it!

If you release your hands from your ears or your elbows didn't touch your knees, it would be deemed as no count. Likewise for the standard of the shoulder blades touching the mat.

(Test Duration: Your personal best.. yet!)

For the 2.4km Run, you will be briefed on where's the starting point and how many rounds you will need to complete. It will differ depending on the location, it is usually 6 rounds on the track. Please listen to the brief properly and execute the instructions accordingly.

The standards for this station are to complete the run.

Now you know the standards! If you're still unclear, you may contact me down below or check with your PTI (physical training instructor)

Tip: When you train, demand from yourself the standards, so that you won't suffer during the test.

2. Know your strengths and weakness.

Identify which is your strongest and weakest station (Push-Up, Sit-up, 2.4km Run) by using the handy calculator by our brother yctay - http://ippt.yctay.com/ (Thanks buddy!)

First key in your age, followed by the reps that you currently can do for each station.

You will find out which station is your strongest and weakest according to the scores.

Once you've done that, you will have a sensing of your current physical ability.

If you realize that your push-ups are relatively weak, make sure you focus more on your push-ups!

Commit to doing them every single day.

*I'm not saying that you should neglect your stronger stations, you should still train to ensure that your stronger stations are able to perform at the peak at will.

3. Set your goals.

Set specific, measurable, action-oriented, realistic and time-based goals for your IPPT score.

An example would be -

I have achieved a Pass Standard. I want to achieve a Silver Standard by 30 days.

Current:

30 reps, 30 reps and 13:20 mins.

Goal:

42 reps, 40 reps and 11:30 mins

To achieve it, i will do 50 push ups every day. Regardless of the time limit, i will perform to my best ability and more. I will also commit to 45 sit ups every day. And i will go running every 3 days with a time limit.

Tip: Set the goal, draft a plan and just do it. Your power comes with the decision to act. Remember, if you don't act now, you will face the results of your inaction accordingly.

4. Plan ahead (You know your body best) according to your current physical state.

If you want to achieve Silver Standard within 10 days with your current state of Pass Standard, it will be very taxing on your body and you wouldn't be fair to yourself if you couldn't achieve it.

I'm not saying it's impossible to achieve great results in a limited time, it is possible. But you will need a very strong incentive or deterrent for you to exceed your current state without much training. I have once jumped from 10.30 mins to 9.23 within 5 days without training because i didn't want to stay back during the weekends. It was a horrible experience as i couldn't even stand after the run.

If you know you need more time to train, start early!

Tip: Find out what motivates you, do you move towards your target or move away from a fear? Use it wisely.

5. Train, Water and Rest

Train

Remember to do your warm-ups and cool-downs!

For push-ups and sit-ups, train by performing 5 extra reps to your current state and towards your goal. Once you've achieved it, ensure that you are able to perform at least 1 more rep on top of your goal.

For 2.4km Run, you will need to mix in Endurance and Interval training for maximum effectiveness.

For those who have taken a long break from running, i would suggest endurance training first.

Endurance training is done to increase your cardio endurance and stamina. According to your comfort and experience level, start a casual 1km Run and work towards 3km throughout a few sessions.

For those who have been running regularly, focus more on your interval training.

For your endurance training, the objective is to run the distance. It will get tiring and you might feel like giving up, but tell yourself since you have already started, just keep going or your previous efforts would have been wasted.

Why 3km? So that you will at least have the stamina to last longer than a 2.4km run.

After you can perform the 3km run for at least 2 times, proceed with your speed training.

For interval training, the focus is to increase your speed. I would recommend that you train on a track that has clear distance markings for easy reference.

Now, simply take your target time for your 2.4km run – let’s say you’re aiming for 10min 30sec. You will need to complete each lap in 105 seconds (1min 45sec) or less.

Translate this to your interval timings, remember to start small.

Do 100m runs in 26 seconds, then go for 200m in 52 seconds. After this, aim to maintain an average speed of 105 seconds per lap. Rest for 2 to 3 minutes after each set. Do not force the timing; just aim to complete the sets. Try a 3x100m, 2x200m and 2x400m routine.

For a start, do intervals once a week, slowly increasing them to 2 or 3 times a week as your IPPT draws near.

Water

Drink at least 500ml of water 1 hour before you begin your training and once more after you've completed. You do not need to gulp it down, just make sure you replenish your fluids after the workout.

Water helps to lubricate your joints and aids in the much needed recovery of your muscles.

Continue to hydrate yourself periodically throughout the days.

Rest

Get as much rest as possible, the optimal rest period is 7 hours of rest.

In between your training, alternate between the static stations and the run. Example, Day 1 would be Push-up and Sit-ups while Day 2 you proceed to train for your running.

This way, you ensure that your body gets enough rest. Just keep up the momentum and commit a few minutes (for running days, around 30 minutes to 1 hour) daily towards your goal.

6. Stick to it and go for it!

If you stuck to it, then congratulations, I would seriously doubt it if you still have not improved on your IPPT test significantly. Congratulate yourself on each small goal achieved and go for gold! It will be tough, but you're tougher.

Many would read this article and not do anything to work on their goals.

Be responsible for your own results and go for it.

Remember to share your thoughts and experiences down below!

Stay awesome!