Secrets to Pass IPPT with Silver / Gold ?
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Hi guys, recently clear my new window IPPT and got 100 dollars. the timing was 11 ming 43 seconds, 5 pull up, 221 cm jump, 9.7 seconds of shuttle run and 36 sit up. I realized that I am very near to silver for this test... so i am confident of getting a silver with some more training
My final aim will be gold which will be difficult because it requires 10 minutes. I worked it out, each lap has to completed within 1 min and 40 seconds which seems so difficult to me because that is like a fast speed. In short, you have to run 4 metres per seconds for 10 minutes to get gold.
Another area of training i have to do is standing broad jump which needs 230cm. The rest are more or less there liao just need to maintain the ability to do gold standards.
My strategy to achieve these targets are as follow
-practise 2.4km run using my best effort and so gradually improve until hit 10 minutes.
-drop my weight by a few more kilos to about 56kg through combination of diet and physical workout,
-practise standing broad jump using square tiles at HDB
-cross training other physical activities sometimes to maintain weight, general fitness to maintain my ability to do well in IPPT
-practise other stations once a while to maintain the standards..
I do use other methods before and read different methods by others but i realize that basically just training the real thing is one of the best method already. at least to me i think that is the logic.
During the test, i will ensure i eat enough carbo food for the few days before and plenty of hydration to make my body optimal for running 2.4km. maybe at a energy drink also 1 hour before the run.
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better luck next year then
i got owned by the system.. they took my weaker result..
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TS, you can try increasing ur endurance by running longer distance, say 5km
This endurance will help you to sustain a longer period of time when you speed up
For example, if u do 5km, u can use this endurance to sustain ur top speed for 2.4km
It can be easily done
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Originally posted by SGporkz:
better luck next year then
i got owned by the system.. they took my weaker result..
aiyoh... where got like that one... u never complain to them? what happen in the end?
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recently got silver. managed to clocked 10 min 45 seconds for 2.4km run, which was quite amazing for me and unexpectedly cos self test recently only show 12 min plus. But the weather for IPPT test was nice and maybe other favourable factors.
Now hunting for gold and the main method is
Dropping about4 kg more. Training for running to under 10 minutes. Training for standing broad jump to improve by about 10 cm to reach 230cm.
TIme wise, i have plenty of time , it is mainly just discipline training to make sure i do my training and food control.
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I GOT GOLD!!! i got the 2.4km timing by just a single second!!!
hahaha (on second attempt though)
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if u wan a better running result go for flood leg training it is good......
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Interval training is good too.
Run Fast for 400m then jog the next round. Rinse, Repeat. Each round aim for 1 min 30 secs.
Do for atleast 4 sets.
Combine this regime with running longer distances like 5 km and try to aim close to your 2.4km running rate target. This will condition your body to sustain the pace comfortably for 2.4km.
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I would usually plan out my IPPT training schedule in advance before booking the test depending on my 2.4km run timing. The types of training I layout for myself include heading for bargain gym to train for my standing board jump. I have not personally try out the treadmill so I am not sure whether the pacing at the stadium and the treadmill are the same. I do have a portable situp bar attached to my bedroom door for my regular situp.
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Originally posted by TooFree:
I would usually plan out my IPPT training schedule in advance before booking the test depending on my 2.4km run timing. The types of training I layout for myself include heading for bargain gym to train for my standing board jump. I have not personally try out the treadmill so I am not sure whether the pacing at the stadium and the treadmill are the same. I do have a portable situp bar attached to my bedroom door for my regular situp.
Chin up or sit up?
