Need help regarding training for NS
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Hi, I go into NS in about 2 years time and was wondering what is the beast training I shld do such tt when I go in, I can be all that I can be..
I need advice on how to train for the 5 stations and the 2.4. Right now I have started running 3kms every day and it usually takes me 15mins...which is v slow most of my frens keep telling me...as they do their 2.4 in under 9.30...so I'm damn worried that I'm not good enough to get promoted in army..need advice for the 5 stations as well so pls help guys!!
Thanks -
running should be good enough at this stage anyway the passing time for 2.4 is 12.30
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sit n reach..Originally posted by SeraphimX:Hi, I go into NS in about 2 years time and was wondering what is the beast training I shld do such tt when I go in, I can be all that I can be..
I need advice on how to train for the 5 stations and the 2.4. Right now I have started running 3kms every day and it usually takes me 15mins...which is v slow most of my frens keep telling me...as they do their 2.4 in under 9.30...so I'm damn worried that I'm not good enough to get promoted in army..need advice for the 5 stations as well so pls help guys!!
Thanks
just stretch in ure free time
SBJ
Tuck jumps...
plyometrics on grass
Shuttle Run
Sprint..
hill sprinting
pull ups..
well..pull ups lor...die die just do arh..whether got standard or not...in the end sure become standard one..
2.4km
No secret...just run lor.....pain for 9mins is nothing in my honest opinion...so for watever time u aiming for...just tahan arh...
sit ups..
well..sit ups lor.....
anywaes...3km for 15 mins..is pretty good...
just a normal run wat...just remember to mix it up with sprinting...and timed 2.4km runs..oh yuh..learn to run following time...like one day u run for 30mins without stopping....then increase the time arh...this builds ure foundation... -
no lah..he's NOT NSmen leh..but NSF....
dun just train for "long" distance, that will only develop stamina, endurance and strength (if got some slope).
What you need is to develop SPEED!...how?
do interval trainings to vastly increase your cardio-strength....something like anaerobic..
1). run at near to MAX speed for 400 meters, then jog or walk next 1 to 2 mins, then do again and again...
2) Do. no.1 slowly and later increase to near Max. speed for 600m, 800m, etc.
and including the 1 to 2 min rest time.....
3). by the time you can do that for 1000m, you should have improve your overall speed (due to lungs accustomisation), and therefore decreased your timing by at least 1min 30s.
This is assuming when you run, its your lungs that "heat" up first and not your legs that get tired first. (i.e. assuming ample leg muscles and back, adominal muscles)
How back and lat-adominal muscles help to maintain or improve overall running performance?
1). When running, you are in the upright position and slightly crouged, etc.. so you always see people running 2.4km, cannot tahan the sides of the stomach and use hands to support them...so u need to improve this...do some stomach lat-exercises, best u got gym to do.
Next, when running, dont anyhow breathe in and out. Do "synchronised"-breathing...that is either
1). 2 steps breathe in , 2 steps breathe out or 3,3 or 1,1
2). Best is, when you start running 2.4km, u can start with 2,2....then at the last 800m, change to 1,1...i.e. left leg breathe in, right leg breathe out...
this will give additional oxygen to your lungs and give you more energy and stamina. But use this as your last power-boost, i.e. dont use it at too early a stage. else it will "over"-oxygenate your lungs and "heating" up will occur and that will decrease your endurance drastically.
Lastly, go borrow books from library about running or visit the mindef.gov.sg website, where they give you general instructions to "PASSING" all your stations in IPPT.
CHEERS!
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*two thumbs up*Originally posted by nightzip:no lah..he's NOT NSmen leh..but NSF....
dun just train for "long" distance, that will only develop stamina, endurance and strength (if got some slope).
What you need is to develop SPEED!...how?
do interval trainings to vastly increase your cardio-strength....something like anaerobic..
1). run at near to MAX speed for 400 meters, then jog or walk next 1 to 2 mins, then do again and again...
2) Do. no.1 slowly and later increase to near Max. speed for 600m, 800m, etc.
and including the 1 to 2 min rest time.....
3). by the time you can do that for 1000m, you should have improve your overall speed (due to lungs accustomisation), and therefore decreased your timing by at least 1min 30s.
This is assuming when you run, its your lungs that "heat" up first and not your legs that get tired first. (i.e. assuming ample leg muscles and back, adominal muscles)
How back and lat-adominal muscles help to maintain or improve overall running performance?
1). When running, you are in the upright position and slightly crouged, etc.. so you always see people running 2.4km, cannot tahan the sides of the stomach and use hands to support them...so u need to improve this...do some stomach lat-exercises, best u got gym to do.
Next, when running, dont anyhow breathe in and out. Do "chronised"-breathing...that is either
1). 2 steps breathe in , 2 steps breathe out or 3,3 or 1,1
2). Best is, when you start running 2.4km, u can start with 2,2....then at the last 800m, change to 1,1...i.e. left leg breathe in, right leg breathe out...
this will give additional oxygen to your lungs and give you more energy and stamina. But use this as your last power-boost, i.e. dont use it at too early a stage. else it will "over"-oxygenate your lungs and "heating" up will occur and that will decrease your endurance drastically.
Lastly, go borrow books from library about running or visit the mindef.gov.sg website, where they give you general instructions to "PASSING" all your stations in IPPT.
CHEERS! -
brother, for your info, there's no sit and reach for army IPPT.Originally posted by Rockhound:sit n reach..
just stretch in ure free time
anyway, can anyone tell me the passing standard for all 5 stations to get silver for cat x. thanks.
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the advise given here are good! anyway you really do not have to be too worried. they will train you up in there. what you can do is to achieve and maintain a certain level of fitness so the learning curve would not be too steep.Originally posted by SeraphimX:Hi, I go into NS in about 2 years time and was wondering what is the beast training I shld do such tt when I go in, I can be all that I can be..
I need advice on how to train for the 5 stations and the 2.4. Right now I have started running 3kms every day and it usually takes me 15mins...which is v slow most of my frens keep telling me...as they do their 2.4 in under 9.30...so I'm damn worried that I'm not good enough to get promoted in army..need advice for the 5 stations as well so pls help guys!!
Thanks
im slightly perplexed by your statement that you are worried that you would not be good enough to be promoted in army. if you are an NSF, your promotion is more or less fixed, so long as you pass your IPPT. -
endurance training, which is aerobic, and speed training, which is anaerobic, are equally important for soldiers. so do not focus on one and forget about the other.Originally posted by nightzip:dun just train for "long" distance, that will only develop stamina, endurance and strength (if got some slope).
What you need is to develop SPEED!...how?
do interval trainings to vastly increase your cardio-strength....something like anaerobic..
1). run at near to MAX speed for 400 meters, then jog or walk next 1 to 2 mins, then do again and again...
2) Do. no.1 slowly and later increase to near Max. speed for 600m, 800m, etc.
and including the 1 to 2 min rest time.....
3). by the time you can do that for 1000m, you should have improve your overall speed (due to lungs accustomisation), and therefore decreased your timing by at least 1min 30s.
CHEERS!
but yes, 2.4 km is about speed, especially if one is going for gold.
interval training is recommended as mentioned. even the SAF uses this method. perhaps you can set a time for your sprinting - if you are going for gold (9.45), 1.5 mins per 400 m (which amounts to 9 mins for 2.4 km) would be a good target. if that is too much to begin with, you can also try 45s per 200m, and increase the distance progressively. of course, there is a need to push oneself. if you do not feel shack out after an interval training session, chances are you have not pushed yourself enough. but of course do not be overtly ambitious and end up injuring yourself.
and always remember the proper warm-ups and cool-downs, proper attire, sufficient rest and water! -
he doing napfa first wot..still 2 years to go before he ns...so when its time to take his napfa...still gotta do sit n reachOriginally posted by Gordonator:brother, for your info, there's no sit and reach for army IPPT.
anyway, can anyone tell me the passing standard for all 5 stations to get silver for cat x. thanks. -
and always remember the proper warm-ups and cool-downs, proper attire, sufficient rest and water!
yup...thumbs up for this.
this very important to prevent injuries. -
but when u breathe 2 fast u will get stomach cramps one lo...tried it b4Originally posted by nightzip:no lah..he's NOT NSmen leh..but NSF....
dun just train for "long" distance, that will only develop stamina, endurance and strength (if got some slope).
What you need is to develop SPEED!...how?
do interval trainings to vastly increase your cardio-strength....something like anaerobic..
1). run at near to MAX speed for 400 meters, then jog or walk next 1 to 2 mins, then do again and again...
2) Do. no.1 slowly and later increase to near Max. speed for 600m, 800m, etc.
and including the 1 to 2 min rest time.....
3). by the time you can do that for 1000m, you should have improve your overall speed (due to lungs accustomisation), and therefore decreased your timing by at least 1min 30s.
This is assuming when you run, its your lungs that "heat" up first and not your legs that get tired first. (i.e. assuming ample leg muscles and back, adominal muscles)
How back and lat-adominal muscles help to maintain or improve overall running performance?
1). When running, you are in the upright position and slightly crouged, etc.. so you always see people running 2.4km, cannot tahan the sides of the stomach and use hands to support them...so u need to improve this...do some stomach lat-exercises, best u got gym to do.
Next, when running, dont anyhow breathe in and out. Do "synchronised"-breathing...that is either
1). 2 steps breathe in , 2 steps breathe out or 3,3 or 1,1
2). Best is, when you start running 2.4km, u can start with 2,2....then at the last 800m, change to 1,1...i.e. left leg breathe in, right leg breathe out...
this will give additional oxygen to your lungs and give you more energy and stamina. But use this as your last power-boost, i.e. dont use it at too early a stage. else it will "over"-oxygenate your lungs and "heating" up will occur and that will decrease your endurance drastically.
Lastly, go borrow books from library about running or visit the mindef.gov.sg website, where they give you general instructions to "PASSING" all your stations in IPPT.
CHEERS! -
ohh..this one..2,2
is not double breathe...
what you should do is actually, Not, breathe in breath in, breathe out breath out, 4times...this is wrong
you have to do this: breathe in....2 steps (left right), breathe out ...2 steps (left right)...
so effectively is just 2 breathings in 4 steps.....i.e. it will not "heat" up your lungs too fast, but at the same time, it limits oxygen into your langs too fast.
And one thing!!!!! Never open your mouth to breathe in and out, close your mouth and breath in and out by the nose during running! -
ohh...and the "synchronised" breathing method is to be used for controlled running...as in your 2.4 km run..where you start at moderate speed.
This method NOT to be used when you doing interval training. -
any websites that i can refer to regarding the passing standards for sliver for the 5 stations?
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yes, gordonator, you can surf the mindef.gov.sg, there the website teaches you how to perform in IPPT....
i not sure about other websites though...
and also SAF came out with the how to pass your IPPT handbook a few years back, seen it in national library branches, in jurong and aljunied a few months back. -
gordonator, i believe the standards of passsing the IPPT is also available in the mindef website...
i go check n let u know... -
abit messy...can surf..this. http://content.miw.com.sg/Mindef/Static/Ippt1/KeyActivities/standards.asp
http://content.miw.com.sg/Mindef/Static/Ippt1/KeyActivities/preparation.asp
About IPPT Standards For NSmen
IPPT Pass Standards are based on the NSmen Age, Vocation and ORD.
IPPT Age Category is determined based on the NSmanÂ’s birthday. Thus he will remain in the same age category for the duration of his 1-year IPPT window. NSmen will be categorised according to their age group.
1.
Category X
24 years old and below
2.
Category Y
25 years old to 29 years old
3.
Category Y1
30 years old to 34 years old
4.
Category Z
35 years old to 39 years old
5.
Category Z1
40 years old to 44 years old
6.
Category Z2
45 years old to 49 years old (voluntary)
There are four vocational groupings:
a. Service
b. Combat
c. Guardsmen
d Commandos/Naval Divers
IPPT Score Table
There are 2 sets of IPPT Standards:
a. One for NSmen who ORD before 1 Apr 94
b. One for those who ORD on or after 1 Apr 94
TABLE 1: IPPT STANDARDS FOR NSMEN WHO ORD BEFORE 1 APR 94
VOCATION GROUPINGS PASS MONETARY AWARDS
INCENTIVE($100) SILVER ($200) GOLD ($400)
5-
station Cat Z1
3-station 5-
station Cat Z1
3-
station 5-station Cat Z1
3-
station 5-station Cat Z1
3-
station 2.4 Km Run Timings
Service E + 12 E + 7 D + 12 D + 7 C + 15 C + 10 B + 21 B + 13 Cat X - <09:45
Cat Y - <10:00
Cat Y1 - <10:15
Cat Z - <10:45
Cat Z1 - <11:00
Cat Z2 - <11:15
Combat E + 12 E + 7 D + 15 D + 8 C + 18 C + 11
Guards D + 15 D + 8 D + 18 D + 9 C + 21 C + 12 A + 25 A + 15 Cat X - <09:15
Cat Y - <09:30
Cat Y1 - <09:45
Cat Z - <10:15
Cat Z1 - <10:30
Cat Z2 - <10:45
Commando / Divers C + 15 C + 9 C + 20 C + 10 B + 23 B + 13
TABLE 2: IPPT STANDARDS FOR NSMEN WHO ORD ON OR AFTER 1 APR 94
VOCATION GROUPINGS PASS MONETARY AWARDS
INCENTIVE($100) SILVER ($200) GOLD ($400)
5-
station Cat Z1
3-station 5-
station Cat Z1
3-
station 5-station Cat Z1
3-
station 5-station Cat Z1
3-
station 2.4 Km Run Timings
Service D + 10 D + 6 D + 12 D + 7 C + 15 C + 10 B + 21 B + 13 Cat X - <09:45
Cat Y - <10:00
Cat Y1 - <10:15
Cat Z - <10:45
Cat Z1 - <11:00
Cat Z2 - <11:15
Combat D + 12 D + 7 D + 15 D + 8 C + 18 C + 11
Guards D + 15 D + 8 D + 18 D + 9 C + 21 C + 12 A + 25 A + 15 Cat X - <09:15
Cat Y - <09:30
Cat Y1 - <09:45
Cat Z - <10:15
Cat Z1 - <10:30
Cat Z2 - <10:45
Commando / Divers C + 17 C + 9 C + 20 C + 10 B + 23 B + 13
TABLE 3 : PRO-RATED IPPT PASS STANDARDS FOR NSMEN MEDICALLY EXEMPTED FROM 1 OR 2 STATIC STATIONS
Vocation Grouping 5-station IPPT Cat Z1 3-station IPPT
Exempted 1 Static Station Exempted 2 Static Stations Exempted 1 Static Station Exempted 2 Static Stations
ORD Before
01 Apr 94 ORD After
01 Apr 94 ORD Before
01 Apr 94 ORD After
01 Apr 94 ORD Before
01 Apr 94 ORD After
01 Apr 94 ORD Before
01 Apr 94 ORD After
01 Apr 94
Service E+10 D + 8 E+8 D + 6 E+5 D + 4 E grade D grade
Combat E+10 D + 10 E+8 D + 8 E+5 D + 5 E grade D grade
Guards D+12 D + 12 D+9 D + 9 D+6 D + 6 D grade D grade
Commando / Divers C+12 C + 14 C+9 C + 11 C+7 C + 7 C grade C grade
IPPT Score Table
Age Group
Grade
Pts
Sit-Up
(Reps)
Standing Broad Jump (cm)
Chin Up (Reps)
4x10 m Shuttle Run (sec)
2.4km Run-Walk (mins:sec)
CAT X
Below 25 Years
A
5
>39
>242
>11
<10.2
<10:21
B
4
37-39
234-242
10-11
10.2-10.30
10:21-11:00
C
3
34-36
225-233
8-9
10.4-10.5
11:01-11:40
D
2
31-33
216-224
6-7
10.6-10.7
11:41-12:20
E
1
28-30
207-215
4-5
10.8-10.9
12:21-13:00
CAT Y
25 to 29 Years
A
5
>38
>238
>10
<10.3
<10:41
B
4
36-38
230-238
9-10
10.3-10.4
10:41-11:20
C
3
33-35
221-229
7-8
10.5-10.6
11:21-12:00
D
2
30-32
212-220
5-6
10.7-10.8
12:01-12:40
E
1
27-29
203-211
3-4
10.9-11.0
12:41-13:20
CAT Y1
30 to 34 Years
A
5
>36
>233
>9
<10.4
<11.01
B
4
34-36
225-233
8-9
10.4-10.5
11:01-11:40
C
3
31-33
216-224
6-7
10.6-10.7
11:41-12:20
D
2
28-30
207-215
4-5
10.8-10.9
12:21-13:00
E
1
25-27
198-206
3
11.0-11.1
13:01-13:40
CAT Z
35 to 39 Years
A
5
>33
>224
>7
<10.6
<11:41
B
4
31-33
216-224
6-7
10.6-10.7
11.41-12:15
C
3
28-30
207-215
4-5
10.8-10.9
12:16-12:50
D
2
25-27
198-206
3
11.0-11.1
12:51-13:25
E
1
22-24
189-197
2
11.2-11.3
13:26-14:00
CAT Z1
40 to 44 Years
A
5
>32
N.A.
>6
N.A.
<12:01
B
4
30-32
5-6
12:01-12:35
C
3
27-29
4
12:36-13:10
D
2
24-26
3
13:11-13:45
E
1
21-23
2
13:46-14:20
CAT Z2
45-49 Years
A
5
>30
N.A.
>5
N.A.
<12:21
B
4
28-30
4-5
12:21-12:55
C
3
25-27
3
12:56-13:30
D
2
22-24
2
13:31-14:05
E
1
19-21
1
14:06-14:40
* Cat Z1, and Z2 NSmen who takes the 3-Station IPPT will be eligble for the monetary awards.
IPPT Failures
NSmen who did not pass their IPPT within their 1-year IPPT window will have to go for Remedial Training. -
Originally posted by nightzip:ohh..this one..2,2
is not double breathe...
what you should do is actually, Not, breathe in breath in, breathe out breath out, 4times...this is wrong
you have to do this: breathe in....2 steps (left right), breathe out ...2 steps (left right)...
so effectively is just 2 breathings in 4 steps.....i.e. it will not "heat" up your lungs too fast, but at the same time, it limits oxygen into your langs too fast.
And one thing!!!!! Never open your mouth to breathe in and out, close your mouth and breath in and out by the nose during running!
the mouth should not be closed fully. one should breathe in through the nose, and breathe out through the nose and mouth, with the mouth slightly open.ohh...and the "synchronised" breathing method is to be used for controlled running...as in your 2.4 km run..where you start at moderate speed.
This method NOT to be used when you doing interval training.
hm.. why is synchronised breathing not to be used for interval training? i think it can still be used even for sprinting. just that the frequency of breathing would have to increase too. -
yup..correct for boths points. Except for second point, just dun wanna confuse them cuz if they not doing correctly, may be bad for them.Originally posted by wuming78:the mouth should not be closed fully. one should breathe in through the nose, and breathe out through the nose and mouth, with the mouth slightly open.
hm.. why is synchronised breathing not to be used for interval training? i think it can still be used even for sprinting. just that the frequency of breathing would have to increase too.
thumbs up! -
Whoa...lotsa knowledgeable ppl on here... thx all for the advice..
Just came back from running 2.4 k...tried doing the 2 left then breathe in...worked for a bit then too exhuasting..However for the last stretch sprint, breathing really fast really helps!! feel kinda shacked after that, but I think it was pretty fast...
Now I gotta nurse my blisters...curse flat feet!! ATRGHHH -
the idea of synchronised breathing is to make your breathing rhythmic, and follow your steps. so you should be comfortable with the breathing rather than forcing yourself into a certain rhythm. for starters, you may need to breathe quite frequently even though you have only run a short distance. but as you build up your fitness and endurance, you would be able to sustain longer distances with infrequent breaths, all the time still maintaining synchronisation between your breaths and your steps.Originally posted by SeraphimX:Whoa...lotsa knowledgeable ppl on here... thx all for the advice..
Just came back from running 2.4 k...tried doing the 2 left then breathe in...worked for a bit then too exhuasting..However for the last stretch sprint, breathing really fast really helps!! feel kinda shacked after that, but I think it was pretty fast...
Now I gotta nurse my blisters...curse flat feet!! ATRGHHH
you would also need to get shoes that are fitting and comfortable, and socks to go with it.
and intersperse your 2.4 runs with longer distance endurance runs, and vary your routes and times and durations to make it more interesting.
sometimes you may even wish to add some challenge by adding weights to your legs or, as i have seen people do from time to time, carry a backpack while running.
njoy! -
y nobody warn him abt SOC euh???
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maybe try this next time:
your running will be left, right, left, right leg rite? naturally.
so u try breathing Left, right, left (breathe in), then Right, left, Right, (breathe out)....
been using this to keep below 10min during my NSF times. -
well..the breathing i follow is like yawning.........controlled breaths for me....i
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what about RTs?