I realized that many guys out there have problems in passing IPPT. So I will share some tips here, hopefully it will help save your frustrations and agony of going through Remedial Training and feel proud about yourself. (Bonus money from SAF too)
Many guys fail at three common station which are Standing Broad Jump, Pull-up and 2.4km run. So I will put more emphasis on them.
Sit-up
This is a no brainer to pass this station, in fact you should score higher in this station so that you have more points to get your award.
To train, I would highly recommend to do crunches and leg raise to strengthen your core.
(sit-ups are actually bad for your back).
Exercises:
Crunches
Leg Raise
(sit-ups are actually bad for your back).
Exercises:
Crunches
Leg Raise
4*10m Shuttle Run
Another no brainer, but this test more on your coordination and agility rather than your running speed (Many people mistaken this to be a running test).
The idea is to pickup the block or tap the sensor depending on your test station. Instead of bursting top speed to the checkpoint you should maintain a speed fast enough so that you can instantly u-turn and continue to the next.
You will be able to shave off timing when you dont waste time to slow down near the line to grab the block or touch the line. (A mistake that many people do)
You will be able to shave off timing when you dont waste time to slow down near the line to grab the block or touch the line. (A mistake that many people do)
You should be able to complete the station with ease and 5 points if you do it correctly.
To train, you have to picture yourself to do a emergency u-turn or a stop and turn when you reach the line. Practice the technique and you should see great improvement.
Exercises:
Squats
Exercises:
Squats
Pull-up
One of the toughest station in IPPT and sadly to say there isnt much technique involved to improve your score.
The idea is to do as many as you can, so in order for us to do that we need to understand the muscle and mechanics involved.
The technique is to use more of your back muscle rather than your arms(Bicep). To use more of your back muscle, you have to visualize yourself arching your back and in one motion, bring your chest to the bar. Just like how you do a incline pull up. It is different to using your arms to pull upwards.
I am not going to bore you with too much details but rather how to train correctly to efficiently clear this station.
The two major muscles involved are your latissimus dorsi (your back muscle aka your "wings") and your biceps, as well as your forearm. So it means that push up will NOT help in anyway.
You can start from incline pull ups to train up the muscle and mix in pull up together. For zero fighters, you can do assisted pull up. Once you are able to do one pull up on your own you are on your way to pass, as your muscle will adapt and grow as you train progressively.
Exercises:
Bicep Curl
Dumbbell Row
Pull-Up
Incline Pull-Up
You can start from incline pull ups to train up the muscle and mix in pull up together. For zero fighters, you can do assisted pull up. Once you are able to do one pull up on your own you are on your way to pass, as your muscle will adapt and grow as you train progressively.
Exercises:
Bicep Curl
Dumbbell Row
Pull-Up
Incline Pull-Up
Standing Broad Jump
This station test your power to jump far and a bit of your coordination.
Many people do not realise and they always felt that the technique is the most important factor to pass this station, while in fact your leg strength play most part.(Many people rarely train their legs too)
Your height will not matter too despite people say tall people will jump further(Myth!).
Your height will not matter too despite people say tall people will jump further(Myth!).
You will see many guys swinging their arms and body preparing for the jump but still end up failing. Well there is nothing wrong in swinging your arms but what really is involved is your power and landing technique that will improve your score.
The technique - I do not recommend focusing too much on swinging your arms to generate power, instead focus more on your legs to generate the power. Think of your legs as a spring, you compress and expand. Squat down half way and when you are about to jump, lean forward slightly. You should aim to jump far and high.
While you are on mid-air pull your legs to your chest and land in a squat-ed position. If you do it correctly, even without improving your muscle strength you should increase 10-20 cm distance.
Many people make the mistake on landing with their legs fairly straightened, this shortens your jump distance. Do not fear and land with your legs as close to your chest as possible.
To have strong legs, exercises like squats will train directly on those muscle. Please dont do tug-jumps which many people do as it will not help improve your muscle(it trains more on the technique) and it is quite stressful to your body (knee) if you land incorrectly.
For starters, you can train 5 X 10 reps of squats without weights.
Progress to 3 X 20 reps or add weights to your squats.
Best to train with weights as quadriceps are very big and strong muscle. When you are strong enough, jumping > 250 cm will be a piece of cake.
Exercises:
Squats
2.4km
A test of endurance, the idea is to improve your timing each time you run.
The pacing for the 6 rounds of 400m (when you run in stadium) should be something like this:
1st round: 2 min
2nd round: 2 min
3rd round: 2 min
4th round: 1.55 min
5th round: 1.50 min
6th round: 1.45 min
The first three rounds you should maintain speed to adapt and thoroughly warm up your body and prepare for the speed up in the last three rounds. The crucial part will be the last round, as most likely your body will be tired and muscles aching and yet you have to run even faster than the first five rounds.
Your body will be telling you to stop and grasp for air but keep your pace and when you are at the last 100m, just run like you are running a 100m race. You will have all the time to rest after the run.
To train, just follow the above method and keep pushing the timing. I do not recommend running 6 X 2 min as it is quite hard to follow the timing strictly. The idea is to push during the last part of the run so as to improve the timing for your next training.
For starters, you can train 5 X 10 reps of squats without weights.
Progress to 3 X 20 reps or add weights to your squats.
Best to train with weights as quadriceps are very big and strong muscle. When you are strong enough, jumping > 250 cm will be a piece of cake.
Exercises:
Squats
2.4km
A test of endurance, the idea is to improve your timing each time you run.
The pacing for the 6 rounds of 400m (when you run in stadium) should be something like this:
1st round: 2 min
2nd round: 2 min
3rd round: 2 min
4th round: 1.55 min
5th round: 1.50 min
6th round: 1.45 min
The first three rounds you should maintain speed to adapt and thoroughly warm up your body and prepare for the speed up in the last three rounds. The crucial part will be the last round, as most likely your body will be tired and muscles aching and yet you have to run even faster than the first five rounds.
Your body will be telling you to stop and grasp for air but keep your pace and when you are at the last 100m, just run like you are running a 100m race. You will have all the time to rest after the run.
To train, just follow the above method and keep pushing the timing. I do not recommend running 6 X 2 min as it is quite hard to follow the timing strictly. The idea is to push during the last part of the run so as to improve the timing for your next training.
For starters, your timing can be something like this:
1st round: 2.30 min
2nd round: 2.30 min
3rd round: 2.25 min
4th round: 2.20 min
5th round: 2.15 min
6th round: 2.10 min
Another method to train is Tabata Protocol, it is an advanced training where you sprint for 20 seconds and rest 10 second for a total of 8 Reps. http://www.tabataprotocol.com/
This method can improve your timing in very short time and improve your fitness by a great deal! Do try it when you have the basic fitness.
Last but not least, you need to train hard and rest more to condition yourself. Training using the correct method will help you see improvement faster.
Post your comments below.
Have funnifesto!
1st round: 2.30 min
2nd round: 2.30 min
3rd round: 2.25 min
4th round: 2.20 min
5th round: 2.15 min
6th round: 2.10 min
Another method to train is Tabata Protocol, it is an advanced training where you sprint for 20 seconds and rest 10 second for a total of 8 Reps. http://www.tabataprotocol.com/
This method can improve your timing in very short time and improve your fitness by a great deal! Do try it when you have the basic fitness.
Last but not least, you need to train hard and rest more to condition yourself. Training using the correct method will help you see improvement faster.
Post your comments below.
Have funnifesto!
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