The IPPT (Individual Physical Proficiency Test) is an important day to record on the calendar for the majority of teenage male Singaporeans. It is the initial physical evaluation required by the military to understand each individual’s physical capacity, and it consists of three stations: push ups, sit-ups, and a 2.4km run.
Despite the fact that these three categories appear to be exceedingly basic and simple, many participants fail to pass the test due to a lack of sufficient training such as myself.
The importance of consistency cannot be overstated! This tutorial will not instantly turn you into an IPPT certified professional, much like Rome wasn’t built in a day. It’s often difficult to start a new fitness regimen but stick with it and you’ll see results in no time!
Push-ups is a great way to test a servicemen’s upper body strength. One way is to increase the resistance by elevating your feet when doing push-ups. For example, you could use a step at the bottom of the stairs or a low stool. The higher you elevate your feet, the greater the resistance.
Ensure that your shoulders are level with your hands. Maintain a straight line throughout the workout by looking down on the floor. Make sure you’re completing full repetitions and moving all the way down and back up, so you don’t get penalized for doing half-reps on the IPPT day.
Sit-ups are notorious in the fitness world for injuring your lower back due to the distance between your lower back and the floor, but they may be difficult due to the huge abdominal muscle and spinal strain required.
Set a goal for the number of reps you want to do and work toward it. To maintain appropriate lever arm mobility, make sure your knees are bent around 90 degrees when doing sit-ups.
Include interval training in addition to long distance running to improve your ability to run quicker. Setting healthy, attainable objectives and avoiding overexerting oneself are vital in any sort of training. In order to avoid injuries, make sure you warm up properly and get enough rest.
Interval training programs like Fartleks helped me improve my 2.4km running time the most. It’s a running program in which you alternate sprinting for 200 meters and gradually walking for the following 200 meters before sprinting again. This eventually prepared me for diverse running speeds on the day of the IPPT!
With these helpful tips, we hope you’ve learned a lot about how to practice for IPPT effectively so you can save time and get the most out of your training.
This article was brought to you by Han. I pretend to be broke in order to stay wealthy, yet I’m not wealthy.
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