New IPPT Training Guide That Will Make You Pass Within 2 Months

Ever since the new IPPT system was announced, some people who have never passed their IPPT since they ORD-ed finally see light at the end of the tunnel: passing has become a possibility, and they can finally say goodbye to the dreaded RT. While we admit that it’s relatively easy compared to the old system, one would still need some training if he hasn’t been exercising for years.

So here’s one training program that you can print and use. Why engage expensive personal trainer when the only thing you need is determination and this? All it takes is two months and mere two training sessions per week, so it’s effectively useful for working adults who can’t even find time to have a decent dinner. And oh, if you’re looking to start an exercise regimen as well, this works too!

Just note that before exercising, ensure you’re perfectly healthy to do so, and if you can’t even do one push-up or sit-up, we would suggest opting for IPT instead.

Instructions:
Simply print this out, and when you’ve done one of the tasks, cross it (there’s some psychological effect that motivates you when you see many crossed points). Leave at least two days to recover from each day, and try to take as many high-protein food (like chicken breast or peanuts) as possible.

IPPT Training System

Week 1
Day 1:
 Do your max rep for push-up (PU), sit-up (SU) and 2.4 km run (24). For running, make sure you jog all the way—even if the pace is slower than walking, continue that motion.
Day 2:
– Push-up PU reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 2
– Jog 2.4 without stopping (target to be in the 24 timing)

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Week 2
Day 1:
– Push-up PU + 3 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 2
– Jog 2.4 without stopping (target to be in the 24 timing)
Day 2:
– Push-up PU + 5 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 4
– Jog 2.4 without stopping (target to be in the 24 timing)

Week 3
Day 1:
– Push-up PU + 6 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 5
– Interval Run: Run 30 seconds and rest 60 seconds X 2 times
Day 2:
– Push-up PU + 7 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 6
– Interval Run: Run 30 seconds and rest 60 seconds X 3 times

Week 4
Day 1:
– Push-up PU + 8 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 8
– Jog 2.4 without stopping (Target: 24 – 1 minute)
Day 2:
– Push-up PU + 10 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 10
– Interval Run: Run 30 seconds and rest 60 seconds X 3 times

By now, you should be feeling fitter than ever: you’re now trained in both aerobic and anaerobic exercises. Time to make it more intense, because the challenge now is no longer just mental, but physical, too!

Week 5
Day 1:
– Push-up PU + 12 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 12
– Jog 2.4 without stopping (No Target: Just run without stop in the shortest time)
– Interval Run: Run 30 seconds and rest 60 seconds X 4 times
Day 2:
– Push-up PU + 12 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 12
– Jog 2.4 without stopping (No Target: Just run without stop in the shortest time)
– Interval Run: Run 30 seconds and rest 60 seconds X 5 times

Week 6
Day 1:
– Push-up PU + 14 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 14
– Jog 2.4 without stopping (No Target: Just run without stop in the shortest time)
– Interval Run: Run 30 seconds and rest 60 seconds X 6 times
Day 2:
– Push-up PU + 18 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 18
– Jog 2.4 without stopping (No Target: Just run without stop in the shortest time)
– Interval Run: Run 60 seconds and rest 60 seconds X 3 times

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Week 7
Day 1:
– Push-up PU + 20 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 20
– Interval Run: Run 60 seconds and rest 60 seconds X 5 times
Day 2:
– Push-up PU + 20 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 20
– Interval Run: Run 60 seconds and rest 60 seconds X 5 times

You should be pretty well-greased by now. The next week is just a maintenance week and to get your mentally prepared for 2.4.

Week 8
Day 1:
– Push-up PU + 20 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 20
– Jog 2.4 without stopping (No Target: Just run without stop in the shortest time)
Day 2:
– Push-up PU + 20 reps, then continue to do more, rest and do more until you can’t do anymore
– Sit-up SU reps + 20
– Jog 2.4 without stopping (No Target: Just run without stop in the shortest time)

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What’s next? Go book the test and just do what you have been doing for the last two days. With certain placebo effect (e.g. you think you should be able to do better in the test because you’ll go all out), you should be hitting like PU + 25, SU + 25 and 2.4 km run with better timing.

So, what are you waiting for? Hit the gym streets now! And all the best!

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