Chapter 1: The IPPT Overview

In Singapore, all males who have completed their mandatory two years of military service must take the Individual Physical Proficiency Test (IPPT) annually.

The IPPT has been streamlined over the years and now consists of three components: sit-ups, push-ups, and a 2.4 km run (approximately 1.5 miles). The scoring system is age-adjusted, providing different reward tiers based on total performance. Each sit-up and push-up can earn a maximum of 25 points, while the 2.4 km run can score up to 50 points. This means the highest achievable total is 100 points. Upon completing the test, participants receive incentives according to their scores:

• ≥ 51 points — Pass ($0)
• ≥ 61 points — Pass with incentive ($200)
• ≥ 75 points — Silver ($300)
• ≥ 85 points — Gold ($500)

If necessary, you can retake the IPPT within the same evaluation period to improve your score. For those interested, you can find an IPPT calculator to estimate your potential score.

During my national service, achieving Gold was relatively straightforward, and receiving the $500 reward each year was a fantastic bonus. However, after finishing my service and stepping away from my National Volleyball Team training, maintaining that level of fitness became increasingly challenging—especially with the demands of a full-time job and adult responsibilities.

In recent years, I struggled to score above Silver, barely reaching around 75 points. Yet this year, I adopted a more structured training approach, and the results were astonishing.

Chapter 2: My Training Transformation

Reflecting on the past few years, my fitness levels had significantly declined. Immediately after leaving the army, I managed to score around 78 points, but my performance dropped to approximately 75 points in the subsequent two years, which was concerning.

You might assume that with my history of achieving Gold in the Army and training with the National Team for four years, I would know how to prepare for the IPPT, but I found myself at a loss. My training lacked focus, and I was unsure how to regain my Gold status.

Previously, I attempted to organize my training sessions to target each event, but my routine was rather unstructured:

• Push-ups: Max out and then shift to weighted dips (5x5 style).
• Sit-ups: Complete three sets of as many sit-ups as possible.
• 2.4 km run: Run 2.4 km 2-3 times a week and aim to beat my personal best.

Surprisingly, my sit-up scores remained high—often around 24/25 points—but my push-up results suffered. During the IPPT, we’re evaluated using strict standards, so even a minor bent in the elbows would result in a “no count.” My 2.4 km run performance was also lacking, leaving me breathless and fatigued.

However, this year marked a turning point. As I began documenting my training experiences, I established a more structured approach, leading to significant improvements.

Chapter 3: My New Training Regimen

This year, my training routine evolved into a more targeted plan:

• Push-ups: Focus on endurance by completing 20-25 push-ups with 45 seconds of rest until reaching a total of 200 push-ups, gradually increasing the number or decreasing rest time over time.
• Sit-ups: Divide the workout into two halves, doing weighted sit-ups for 3 sets of 10 in the first half, followed by full sit-ups in the second half.
• 2.4 km run: Develop my aerobic base through two easy runs (5 km) and one interval session weekly.

This focused training strategy proved much more manageable. I found my 2.4 km run to be less taxing, and I didn’t feel like I was going to vomit afterward.

Chapter 4: Test Results and Reflection

This year’s results were as follows:

• 55 push-ups
• 51 sit-ups
• 11 minutes 30 seconds for the 2.4 km run

I scored 83 points, just shy of Gold! While it wasn’t my best performance, I recognized the areas needing improvement—primarily in my run. I hadn’t been consistent with my interval sessions, which affected my pacing.

In comparison, last year’s results were:

• 42 push-ups
• 44 sit-ups
• 11 minutes 27 seconds for the 2.4 km run

That totaled 79 points, just four points lower than this year’s score, but the effort in my previous training was far more exhausting and less sustainable.

Chapter 5: Looking Ahead

I’m pleased with my current results. They may not be extraordinary, but I’m gradually returning to my former fitness level. After each IPPT, I typically fall back into a routine focused solely on strength training. However, my revamped training has rekindled my love for running, so I intend to incorporate it regularly.

My current hybrid athlete workout plan includes:

• Upper body: 1 day
• Lower body: 1 day with mobility training
• Running: 2 sessions of build-up with a 10% mileage increase each week and one session using the Norwegian 4x4 protocol.

Most of my upper body workouts involve weighted calisthenics, while my lower body sessions emphasize single-leg exercises to enhance functional strength. I believe this approach is more sustainable and enjoyable, promoting longevity in my fitness journey.

Closing Thoughts

Whether preparing for a competition or a fitness assessment, having a structured training regimen is crucial. After experimenting with various programs, I finally crafted one that suits my lifestyle and personal goals. Now, I relish my workouts more than ever and feel fulfilled as I achieve my fitness test objectives. I hope to reclaim that Gold medal next year.

I’d love to hear your thoughts on the IPPT and your experiences!

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