How To Ace Your IPPT In 7 Easy Steps

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How To Ace Your IPPT In 7 Easy Steps

STORY: Farhan Shafie
05 March 2019
Ace IPPT
ILLUSTRATION: HO LER LIM

Ahh, the dreaded IPPT (Individual Physical Proficiency Test). With each passing year, the challenge of passing it feels more daunting, especially if we have been leading sedentary lifestyles. But fret not. Here are seven easy ways to get back into training shape to ace that IPPT!

1. Develop a routine

It’s best to start about two months before your IPPT date. This gives you enough time to introduce an exercise regimen into your schedule gradually and get your body up to speed. A mere two training sessions per week is enough to get you in better shape within two months.

2. Get your push-up form right

There’s no point trying to cheat the Ellis machine or perform wide arm push ups to beat the system. If you want to avoid wasting your efforts on multiple ‘No Counts!’, we suggest going back to the basics. Master that proper ‘IPPT’ standard push-up form before going for reps. That means hands shoulder-width apart and your chest no further than one fist away from the ground when you go down.

3. Train your core

If you’re struggling with upping your sit-up numbers, chances are your core requires strengthening. While you can’t expect abs of steel immediately, incorporating planks and bridges exercises will prove beneficial in the long run. Try to hold the plank position for at least 30-45 seconds for 3 sets.

4. Interval training is the way to go

When it comes to prepping for your 2.4km station, interval training will seriously enhance your stamina and slash that running timing. If you’re training at a stadium, sprint for 1 round (400m) and rest for approximately the same amount of time that it took you to complete that cycle. Repeat about 3 to 4 times. You’ll be galloping like a zebra in no time!

5. Diet

While you can prepare physically as much as you want, getting your diet right in the days leading up to your test will definitely give you that additional edge. Load up on those healthy carbohydrates (i.e. brown rice and multi-grain bread) and make sure to stay properly hydrated! The last thing you will want on that day is to collapse from an insufficient lack of water in your body.

6. Work to your strengths

Acing your IPPT is as much a game of strategy as it is a physical exhibition. While the 2.4km run makes up 50 points of the overall, sit-ups and push-ups only constitute 25 points each. If you know you are weaker in your running, make sure you max out on the static stations so that you can enjoy a well-deserved leisurely. So play to your strengths and work smart!

7. Rest!

Finally, and most importantly, be sure to get adequate rest on the night before your test. Don’t jeopardise your performance or run the risk of injuring yourself just because you wanted to catch that midnight Premier League game. Give yourself at least 7 hours of uninterrupted sleep to ensure peak performance. Now go ahead and earn that additional cash incentive. Good luck!

TAGS: IPPT , Fitness , Work;Play