Last Updated on 2023-02-25 , 9:49 am
With the new IPPT system, failing isn’t one of the options now: it’s either a Pass, a Silver or a Gold. After all, without the dreaded SBJ and pull-up, training would definitely provide results, and you won’t need to train like a bodybuilder.
But now, let’s take one more step forward, and aim for Gold, eh?
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It’s not as hard as it looks out to be with the new system. Just follow all these tips and you’re good to go!
Train at least 3 months in advance
You need to condition your body to handle the training ahead, and since it will be progressive, just count backwards and ensure you’ve got at least 3 months before your test. For example, if you intend to take your IPPT on August, start your training in May.
Train 3 times a week, each time on all stations
With each station focusing on different core muscles, it’s now possible to train all three muscles at one go! That used to be impossible with the 2.4 km run, SBJ and Shuttle Run all requiring leg muscles. That means it’s faster to condition yourself for that Gold badge (not that any sane NSman would put on their uniform).
Do interval training for all your 2.4 km running
As an NSman, you should be familiar with interval training: it’s the 30:60 or 60:120 we’re used to during our active days. If that duration is too much for you to handle, start with 15:30 first. Studies have proven that it not only help you in your 2.4 km run, it’ll burn fats instead of calories. Get a Gold and look good: that’s killing two birds with one stone, eh?
However, do note that interval training can be very intense, so seek medical advice if you think you can’t handle it (you’re no longer a 19-year-old NSF, Bro!).
Make sure you go all out when you’re sprinting
How do you know you’ve gone all out? You’ll feel like puking after that—but no worries, it’s just lactic acid building up in your body that will be released out fast. Sprinting till exhaustion is much better than jogging non-stop like a snail for thirty minutes.
Do the max reps for push-up and sit-up every training session
It’s pretty easy, right? Make it a point to have each session better than the previous one—if you did 20 push-ups last session, go for 21 push-ups this session. You’ll be surprised at your improvement after a few months. Just so you know, that’s considered interval training as well. If you’ve difficulties raising your hand when you shampoo, then you’ve reached that stage.
Use the correct breathing technique
Simply put, here’s the basic tactic:
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- First three rounds: breathe in and out through your nose
- Next three rounds: inhale through the nose and exhale through the mouth
The most important takeaway is to keep your breathing consistent. Control your breathing instead of letting your breaths control you.
Buy nice clothes
I know this sounds silly, but studies have shown that looking good = performing better. So get that Nike singlet you’ve been eyeing for months now! You’ll realize you can run more ‘coz the cute girl is checking you out (though she might be checking out your singlet, but who cares).
Have more protein during your training months
Protein helps to repair muscles, and getting fitter is essentially breaking down muscles and repairing them. A good source of protein is chicken—so grab whatever chicken you can have during these few months!
Have Red Bull and banana before the test
It worked for me and many others, so whether it’s a placebo effect, it doesn’t matter. It does work.
Have your test at Maju Camp
Rumours have it that the 2.4 km route there is slightly shorter. I don’t know how true it is, but maybe it’ll indirectly motivated you to run faster, eh? It could well be placebo effect, but remember what our enciks used to tell us? “2.4 km run is all about the mind, soldier”.
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