{"id":35506,"date":"2020-03-13T15:30:25","date_gmt":"2020-03-13T07:30:25","guid":{"rendered":"https:\/\/shopee.sg\/blog\/?p=35506"},"modified":"2020-03-13T15:30:25","modified_gmt":"2020-03-13T07:30:25","slug":"how-to-train-for-ippt","status":"publish","type":"post","link":"https:\/\/shopee.sg\/blog\/how-to-train-for-ippt\/","title":{"rendered":"Going For Gold: How I Trained For IPPT In 1 Month And Got That $500 Incentive"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">The annual Individual Physical Proficiency Test (IPPT) can be a bane for more sedentary test-takers. But if you belong to the camp wanting to know how to train for IPPT to snag that sweet $500 incentive, you&#8217;re in the right place!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As someone who has stayed consistent with my fitness regime and earned the $500 reward for two years straight, I&#8217;ve put together an in-depth guide with tips on how to train right. Read on to find out more.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">IPPT training strategy and tips<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before plunging into specifics, here are some training tips to keep in mind:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Consistency is key! Just like how Rome wasn\u2019t built in a day, this guide won\u2019t instantly make you an IPPT specialist. Starting a new workout routine is always hard but keep at it and you\u2019ll see results in no time!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Don\u2019t neglect your static stations. While a fast 2.4km run timing will earn you plenty of points, solid scores for sit-ups and push-ups can give you some leeway in your run time. For instance, using Age Group 3 as reference, doing 54 reps for both your sit-ups and push-ups will give you a total of 48 points. This increases your cut-off time to 11m20s!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stretch and give your muscles time to recover. Although you should be giving 100% during training sessions, you\u2019ll also need to rest on days where your muscles are sore from prior routines<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While you could prepare for IPPT with body weight training, I chose to include weightlifting training exercises because they\u2019re the quickest way to put on some muscle<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">How to train for IPPT push-ups\u00a0<\/span><\/h2>\n<div class=\"jeg_video_container jeg_video_content\"><iframe loading=\"lazy\" title=\"The Perfect Push Up | Do it right!\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/IODxDxX7oi4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p><span style=\"font-weight: 400;\">Pegged by many as the quintessential body weight exercise, push-ups are easy to execute but hard to master. Just imagine, nearly 70 per cent of your body mass is solely supported by your hands only! Without practise, bad habits like arched backs can crop up for those who aren\u2019t used to doing regular push-ups. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of my favourite exercises to do that builds the necessary strength for more push-ups.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Bench press<\/span><\/h3>\n<p><b>Major muscle groups: <\/b><span style=\"font-weight: 400;\">Chest, Arms and Shoulders\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One month is a short period of time, so I\u2019ll aim to hit all the major muscle groups essential for push-ups. The bench press is an effective compound exercise that forces you to activate your chest, arm and shoulder muscles all at the same time! Although bench presses focus more on strength building, they\u2019ll condition you to feel more comfortable with pressing your body weight off the ground as you perform push-ups.<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<figure id=\"attachment_35548\" aria-describedby=\"caption-attachment-35548\" style=\"width: 598px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-35548\" src=\"https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/bench-press-collage.jpg\" alt=\"how to train for ippt bench press to improve push ups\" width=\"598\" height=\"312\" srcset=\"https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/bench-press-collage.jpg 598w, https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/bench-press-collage-300x157.jpg 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/><figcaption id=\"caption-attachment-35548\" class=\"wp-caption-text\">(Credit: Bryant Tay)<\/figcaption><\/figure>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Align your body with the barbell so it lies in the mid-chest region as you\u2019re lowering it<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Brace yourself when un-racking the barbell and gradually lower the barbell till it\u2019s close to chest level<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale and use a pushing motion to press the barbell upwards until your arms are in full extension. That\u2019s one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Since bench presses are generally considered strength-building exercises, I recommend doing three sets of 10 reps so you\u2019re improving muscular endurance instead. This can help when you\u2019re trying to get as many reps in as possible within IPPT\u2019s one minute push-up limit.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Overhead triceps extension<\/span><\/h3>\n<p><b>Major muscle group: <\/b><span style=\"font-weight: 400;\">Triceps\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When undergoing IPPT training exercises, tricep muscles are often neglected because they don\u2019t seem to play a huge role in the push-up\u2019s motion range. This can\u2019t be further from the truth. A strong tricep is instrumental in extending the elbow joint when pressing up from a push-up. My recommendation is to include overhead tricep extensions into your workout to strengthen the often overlooked rear arm muscles.\u00a0<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<figure id=\"attachment_35552\" aria-describedby=\"caption-attachment-35552\" style=\"width: 598px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-35552\" src=\"https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/tricep-extension-collage.jpg\" alt=\"tricep extension for push ups how to train for ippt\" width=\"598\" height=\"232\" srcset=\"https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/tricep-extension-collage.jpg 598w, https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/tricep-extension-collage-300x116.jpg 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/><figcaption id=\"caption-attachment-35552\" class=\"wp-caption-text\">(Credit: Bryant Tay)<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">(Credit: Bryant Tay)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Before beginning, start by positioning one foot in front of the other while bracing your core and holding the <\/span><a href=\"https:\/\/shopee.sg\/Weights-cat.13.21364.21377\" target=\"_blank\" rel=\"noopener noreferrer nofollow external\" data-wpel-link=\"external\"><span style=\"font-weight: 400;\">weights<\/span><\/a><span style=\"font-weight: 400;\"> with a tomahawk grip<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While keeping your elbows close to your head, push outwards and extend your elbows until they\u2019re locked out<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Complete the rep by contracting your triceps and returning to the original position<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">How to train for IPPT sit-ups<\/span><\/h2>\n<div class=\"jeg_video_container jeg_video_content\"><iframe loading=\"lazy\" title=\"How to Do a Sit-Up Properly | Gym Workout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/jDwoBqPH0jk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p><span style=\"font-weight: 400;\">Avoided among the fitness community for causing injuries due to the gap between your lower back and the floor, sit-ups can be tough because of the immense abdominal muscle and spinal pressure involved. Thankfully, with the right training and practice, you can excel in IPPT sit-ups. Here are some exercises to help strengthen your abdominals and adopt a better form!<\/span><\/p>\n<p><b>Pro tip: <\/b><span style=\"font-weight: 400;\">Avoid anchored-feet sit-ups. This causes anterior tilt (gap between lower back and floor) and isn\u2019t the best way to workout your abs<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Reverse crunch<\/span><\/h3>\n<p><b>Major muscle groups: <\/b><span style=\"font-weight: 400;\">Lower abdominals\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Wary about spinal damage while you\u2019re trying out sit-ups from guides on how to train for IPPT? Why not try an exercise that adopts a neutral spine position? I personally like reverse crunches because they help flesh out your abs and give your abdominal muscles definition while helping you to build overall core strength and stability. I\u2019m also less likely to develop lower back pain since my spine is forced into a neutral position.<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<figure id=\"attachment_35553\" aria-describedby=\"caption-attachment-35553\" style=\"width: 450px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-35553\" src=\"https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/reverse-crunch.jpg\" alt=\"reverse crunch how to train for ippt\" width=\"450\" height=\"600\" srcset=\"https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/reverse-crunch.jpg 450w, https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/reverse-crunch-225x300.jpg 225w, https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/reverse-crunch-315x420.jpg 315w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><figcaption id=\"caption-attachment-35553\" class=\"wp-caption-text\">(Credit: Bryant Tay)<\/figcaption><\/figure>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lay down on a flat surface like a <\/span><a href=\"https:\/\/shopee.sg\/Yoga-Mats-cat.13.21331.21333\" target=\"_blank\" rel=\"noopener noreferrer nofollow external\" data-wpel-link=\"external\"><span style=\"font-weight: 400;\">yoga mat<\/span><\/a><span style=\"font-weight: 400;\"> back-first with your palms face down<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Begin by lifting your legs till your feet are pointing upwards and your hips are fully flexed<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then, lower your legs in a controlled motion until your ankles are close to touching the ground while keeping your back flat<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For added difficulty, straighten your legs. This exerts more strain on your lower abdominal muscles because of the effort needed to keep your legs straight as they\u2019re descending.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Flutter kicks<\/span><\/h3>\n<p><b>Major muscle group: <\/b><span style=\"font-weight: 400;\">Abdominals, Quads and Glutes<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To target the lower abdominal muscles, I prefer to incorporate Flutter Kicks to improve my overall core strength. Working on both your abdominal and leg muscles, flutter kicks provide a decent challenge for those tired of crunches and want to ramp up the intensity.<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<figure id=\"attachment_35549\" aria-describedby=\"caption-attachment-35549\" style=\"width: 598px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-35549\" src=\"https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/flutter-kick-collage.jpg\" alt=\"how to train for ippt flutter kicks to improve core strength\" width=\"598\" height=\"232\" srcset=\"https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/flutter-kick-collage.jpg 598w, https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/flutter-kick-collage-300x116.jpg 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/><figcaption id=\"caption-attachment-35549\" class=\"wp-caption-text\">(Credit: Bryant Tay)<\/figcaption><\/figure>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lay flat on the ground, clench your fists and place them beneath your glutes. This offers your legs more range of motion during the kicking action<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Brace your core and lift your shoulders and upper torso off the ground so you\u2019re engaging your upper abdominal muscles<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Begin kicking your legs up and down, while keeping them straight and resisting the urge to let your heels touch the ground<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">How to train for IPPT\u2019s (dreaded) 2.4km run<\/span><\/h2>\n<figure id=\"attachment_35551\" aria-describedby=\"caption-attachment-35551\" style=\"width: 450px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-35551\" src=\"https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/treadmill-run.jpg\" alt=\"how to train for ippt 2.4km run on treadmill\" width=\"450\" height=\"600\" srcset=\"https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/treadmill-run.jpg 450w, https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/treadmill-run-225x300.jpg 225w, https:\/\/shopee.sg\/blog\/wp-content\/uploads\/2020\/03\/treadmill-run-315x420.jpg 315w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><figcaption id=\"caption-attachment-35551\" class=\"wp-caption-text\">(Credit: Bryant Tay)<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Compared to the static stations, there\u2019s no true substitute to actually running itself. Nothing quite matches the intensity of pacing yourself for a bout of strenuous running. Personally, I felt the biggest challenge is managing my overall stamina and running pace. As someone who doesn\u2019t run regularly, finding that sweet spot between running at a quick enough speed and having enough energy to make it past the finishing line can be tough. To help with pacing issues, I recommend training on a treadmill. Short treadmill runs can allow you to adjust your overall stride and gait for the 2.4km run itself. There\u2019s even the added benefit of allowing you to run indoors, regardless of the weather!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Workout-wise, I found interval training programmes like Fartleks the most effective in improving my 2.4km running time. It\u2019s a running routine where you alternate between sprinting for 200m and slow jogging for the next 200m before swapping back to sprinting. This ultimately conditioned me for different running paces for IPPT day itself!<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Final tips for IPPT day<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get plenty of rest and hydrate yourself so you\u2019re in the right physical and mental state<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Practise good form by tightening your leg muscles and bracing your core so you aren\u2019t wasting your energy with improper reps. Nothing kills the momentum faster than hearing \u2018straighten your back\u2019 or \u2018cup your ears!<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stock up on your favourite <\/span><a href=\"https:\/\/shopee.sg\/Sports-Energy-Drink-cat.169.845.20668\" target=\"_blank\" rel=\"noopener noreferrer nofollow external\" data-wpel-link=\"external\"><span style=\"font-weight: 400;\">sports and energy drinks<\/span><\/a><span style=\"font-weight: 400;\"> when training. These can supercharge your efforts and give the boost you need to squeeze in those extra reps.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Acing the test and getting that sweet $500 gold IPPT reward<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">With these handy tips, we hope you\u2019ve managed to learn plenty on how to train for IPPT effectively so you\u2019re minimising time taken and maximising what you gain from your training. As someone who struggles with running and pacing myself, these exercises helped me immensely. The points earned from the static stations helped to cushion the blow of my less-than-ideal run timing! By adjusting my gym routine and incorporating running exercises, I found it much easier to approach the IPPT with this calculated approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Done with how to train for IPPT and keen on bringing that existing momentum towards maintaining your fitness levels? Why not read up on our comprehensive guide to <\/span><a href=\"https:\/\/shopee.sg\/blog\/gym-for-beginners-how-to-use-gym-equipment\/\" target=\"_self\" rel=\"noopener noreferrer\" data-wpel-link=\"internal\"><span style=\"font-weight: 400;\">gymming for beginners<\/span><\/a><span style=\"font-weight: 400;\">? Also, consider equipping yourself with a pair of the <\/span><a href=\"https:\/\/shopee.sg\/blog\/best-mens-running-shoes\/\" target=\"_self\" rel=\"noopener noreferrer\" data-wpel-link=\"internal\"><span style=\"font-weight: 400;\">best men\u2019s running shoes<\/span><\/a><span style=\"font-weight: 400;\"> before IPPT training.<\/span><\/p>\n<hr \/>\n<p><strong>New to Shopee?<\/strong> Get $7 off (min. spend $15) with code*: <strong>GOTGOLD<\/strong><br \/>\n* TNC Applies. Valid for new users from <strong>25 Apr to 2 May 2020<\/strong> only.    \t<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The annual Individual Physical Proficiency Test (IPPT) can be a bane for more sedentary test-takers. But if you belong to the camp wanting to know how to train for IPPT to snag that sweet $500 incentive, you&#8217;re in the right place! As someone who has stayed consistent with my fitness regime and earned the $500 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":46657,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":[],"jnews_primary_category":[],"jnews_override_bookmark_settings":[],"jnews_social_meta":[],"jnews_review":[],"enable_review":"","type":"","name":"","summary":"","brand":"","sku":"","good":[],"bad":[],"score_override":"","override_value":"","rating":[],"price":[],"jnews_override_counter":[],"jnews_post_split":[],"footnotes":""},"categories":[2],"tags":[],"class_list":["post-35506","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Train For IPPT In 1 Month: IPPT Training Exercises For Easy $500<\/title>\n<meta name=\"description\" content=\"Not sure how to train for IPPT? 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