The new IPPT test comprises of just three stations. The Department of Physiotherapy at SGH tells you what these stations are and how best to train for them.
The IPPT (Individual Physical Proficiency Test) has undergone a revamp for the first time since 1982.
But even though the new format no longer includes frequently-failed stations like pull-ups and standing broad jump, consistent training is still a necessity.
Like in the previous IPPT, any combat-fit serviceman that fails his IPPT is required to attend 20 sessions of remedial trainings (no change to the remedial training system).
So, whether you’re worried if you can pass the new IPPT or you’re looking to better your scores, fret not, help is here!
The following IPPT training tips from Senior Physiotherapist Felicia Seah of the
Department of Physiotherapy at
Singapore General Hospital (SGH), a member of the
SingHealth group, are certain to come in handy.
About the new IPPT
The new IPPT is designed to promote personal ownership of fitness. It will only comprise of three stations:
push-up, sit-up and a 2.4km run. Measuring strength and cardiovascular fitness, the simplified test is meant to encourage servicemen to train and maintain their fitness without the need for specialised techniques or equipment – making fitness less of a burden and more of a lifestyle.
A new scoring system has also been introduced to accompany the new IPPT format. The maximum points a participant can earn for each station is 25 points each for the push-up and sit-up stations, and 50 points for the 2.4km run.
To be eligible for a monetary reward, a participant needs to obtain a cumulative score of over 60 points for a pass, over 70 points for a silver award and above 80 points for a gold award.
The new IPPT is expected to be fully implemented across the SAF (Singapore Armed Forces) from 1 April 2015.
Importance of training trunk and lower muscles
The trunk and lower limb muscles are core muscle groups used for all events. Hence, training these muscles is key to improving IPPT performance. This can be done through the use of gym equipment or body weight exercises.
Gym machines like the lat pull down or assisted pull-up help strengthen the back and shoulders, while the leg press and knee extension machine targets the lower limb muscles.
“Performing weight-bearing exercises like lunges, squats and seated squats is also helpful. To strengthen the trunk muscles, include exercises such as crunches, planks and the Romanian twist*. And for improving explosive power, incorporate plyometric training into your training,” says Ms Seah.
* To do the Romanian twist exercise, first sit on the floor then lift your feet and lean back so you’re balancing on your tailbone. Next, rotate your torso to the right and hold. Return to the centre and repeat to the left.
Read on to learn about how to train for the individual IPPT stations.
Ref: Q15
