I got a Gold in IPPT recently! Yes it wasn’t easy but it can be done. I did not do this like 3 months but instead 8 weeks, so can you too. If you are targeting ‘Pass’ or ‘Sliver’, the advises below can still work for you.
Well here goes in tips to achieving the Gold;
1) The Goal to Gold
You need to set this as a goal, finding out what type of IPPT standard is very crucial, it is like knowing what to study for exam principle. 1st April 2015, the standard will be change to the new one.
Here are some of the things you need to take note of for the current system;
a. Your age category
b. Which vocational group you are in. Basically there are 4, service, combat, guardsmen & commandos/naval divers.
c. ORD before or after 1 Apr 94.
You need to clearly know what are your number of reps in different IPPT stations, below are mine;
– Sit up: 34
– Chin up: 8
– Broad jump: 225cm
– Shuttle run: below 10.6 seconds
– 2.4km run: below 10 minutes 45 seconds (107.5 seconds per 400M)
2) Have a Fitness Coach/trainer
The trainer should be experienced in training in IPPT. The main reason is that the 2.4km run is the hardest to attain. It is pure hard work, endurance and speed. I engaged David Wee a fitness instructor, who by the way was my PTI when I was in the NDU. David is well versed in lots of exercises, fitness programs and advise what to eat. He is very encouraging during our training in the “Operations Six Packs”. This will bring me to the next important point…..
3) Get Encouraging Training Buddy(s)
My Operation 6 Pack Buddies, with David Wee our Trainer on the 1st left.
This will most properly be the 2nd most important reason that will help you get the Gold. Besides helping you in the exercises, they will also motivate you, encourage you and best of all they do the training with you. You would not want to go to the “remedial training”/ RT, cause most of the people there are forced to be there and their goals is to complete the 20 training session, whereas you is to get the Gold.
I do not believe in RT and have never been there before. One reason is that it’s time consuming, where you will be training like 90 to 120 minutes, and not forgetting the time to travel there. It will be like 4 hours of your life gone just to train and travel there. It’s a serious pain to me.
4) Eating Right
Food is the fuel that will propel in the exercises you will be performing. It’s like a car using different types of fuel, the cheaper type of fuel will slow down the car, whereas the slightly better and expensive fuel makes the car faster.
Food will also help you in reducing your weight and building your muscles. Here are some foods that you need to take lesser of;
a. Milk
b. Rice
c. Sugar
5) Setting Weekly Training Rhythm
The training rhythm frequency should be 3 to 4 times a week, where one of the trainings frequency should be breaking your muscles or making you run faster or run longer. So you need to break down
Below are what I advise for most of you who have been exercising comfortably;
Week 1
Monday: 3 x 15 push ups, 30 seconds of abs planks (3 sides), slow jog 3km within 24 minutes
Wednesday: 3 x 15 push ups, 30 seconds of abs planks (3 sides), slow jog 3km within 24 minutes
Friday: Break down day. Your fitness instructor should be the one planning for you. But here’s what I will do if there’s no instructor. 6 X 400M/105 seconds (1 min rest), 5 chin ups (max if possible), 30 sit ups.
Week 2
Monday: 3 x 15 push ups, 40 seconds of abs planks (3 sides), slow jog 3km within 23 minutes
Wednesday: 3 x 15 push ups, 40 seconds of abs planks (3 sides), slow jog 3km within 23 minutes
Friday: Break down day. Your fitness instructor should be the one planning for you. But here’s what I will do if there’s no instructor. 6 X 400M/105 seconds (1 min rest), 6 chin ups (max if possible), 2 X 20 sit ups.
Week 3
Monday: 3 x 4 chin ups, 40 seconds of abs planks (3 sides), slow jog 4km within 28 minutes
Wednesday: 3 x 4 chin ups, 40 seconds of abs planks (3 sides), slow jog 4km within 28 minutes
Friday: Break down day. Your fitness instructor should be the one planning for you. But here’s what I will do if there’s no instructor. 3 X 800M/210 seconds (1 min 30 sec rest), 7 chin ups (max if possible), 3 X 20 sit ups.
Week 4
Monday: 3 x 5 chin ups, 50 seconds of abs planks (3 sides), slow jog 4km within 26 minutes 30 seconds
Wednesday: 3 x 5 chin ups, 50 seconds of abs planks (3 sides), slow jog 4km within 26 minutes 30 seconds
Friday: Break down day. Your fitness instructor should be the one planning for you. But here’s what I will do if there’s no instructor. 3 X 800M/200 seconds (1 min 30 sec rest), 7 chin ups (max if possible), 3 X 20 sit ups.
Week 5
Monday: 3 x 6 chin ups, 60 seconds of abs planks (3 sides), slow jog 4km within 25 minutes
Wednesday: 3 x 6 chin ups, 60 seconds of abs planks (3 sides), slow jog 4km within 25 minutes
Friday: Break down day. Your fitness instructor should be the one planning for you. But here’s what I will do if there’s no instructor. 2 X 1200M/315 seconds (2 min rest), 8 chin ups (max if possible), 3 X 25 sit ups.
Week 6
Monday: 4x 5 chin ups, 70 seconds of abs planks (3 sides), slow jog 4km within 24 minutes
Wednesday: 4 x 5 chin ups, 60 seconds of abs planks (3 sides), slow jog 4km within 24 minutes
Friday: Break down day. Your fitness instructor should be the one planning for you. But here’s what I will do if there’s no instructor. 2 X 1200M/315 seconds (1 min 30 sec rest), 9 chin ups (max if possible), 3 X 25 sit ups.
Week 7
Monday: 4x 6 chin ups, 80 seconds of abs planks (3 sides), slow jog 5km within 30 minutes
Wednesday: 4 x 6 chin ups, 80 seconds of abs planks (3 sides), slow jog 5km within 30 minutes
Friday: Break down day. Your fitness instructor should be the one planning for you. But here’s what I will do if there’s no instructor. 2 X 1200M/315 seconds (1 min rest), 9 chin ups (max if possible), 3 X 30 sit ups.
Week 8
Monday: IPPT trial test, do all the stations then the 2.4km run.
Wednesday: Slow jog 4km at 28 minutes.
Friday: Break down day. Your fitness instructor should be the one planning for you. But here’s what I will do if there’s no instructor. 2 X 1200M/315 seconds (1 min 30 sec rest), 8 chin ups (max if possible), 3 X 25 sit ups.
6) The Right Attitude
A lot of Singaporean males even those who are PRs dread taking the yearly IPPT. For me I take that as a challenge and to be fit for myself. By having the right positive attitude, you will be be able to enjoy the process.
7) The Reason Why
This is very personal because some have laugh about my reason, some just showed why face, some just do not understand. So what’s my why in getting the IPPT Gold? It’s actually simple, I just want to build God’s house so that more people will come. I am not in building or construction, but money can help to buy the chairs, beautify the church, get more air conditioner, get better sound or lighting system, etc…. the list goes on…..
The reason why MUST be strong, if not it’s easy to give up when you are running the 4th or 5th round of 2.4km, you may not want to excel in your sit-up, chin up, standing broad jump and shuttle run. Because it reminds you of why you do it in the first place.
So what’s your reason for getting IPPT Gold, Sliver, Bronze or even Pass?
I hope this is not too cheesy for you to take up the challenge to be fit, healthy and even get some money from the government. Be joyful in training and get the prize. You have all to gain anyway.
How to Achieve IPPT Gold For 2.4km Run
August 11, 2015 at 8:19 pm
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