How to Train for IPPT: Push Up
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- เผยแพร่เมื่อ 2 มิ.ย. 2024
- Want to get maximum points for your IPPT push up segment with minimum training? Our founder Jing Zhi Chua shares with you how to do just that!
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0:00 IPPT Series Intro
0:50 Push Up Form
3:29 Assisted Push Up
5:17 How to Train for Maximum Reps - กีฬา
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Sharing one of my main struggle of training for IPPT as a NS man for anyone reading it the future, as well as for my future-self: Not planning well enough, including enough buffer before your IPPT cycle closes/schedule gets hectic.
For example, this IPPT cycle for me is closing in a month's time, and I prepared 1.5 months to train before taking the IPPT (since army calling me back for reservist at the end of the month). For context, I am just training for a silver and attempting to double perk from training for 2 months and getting both my IPPT cycles cleared.
Here's the first roadblock, on the first month of my training, I had 2 overseas trips which makes the training even harder (because I can't miss those good food too right). I did hit the gym most days to still train though, despite it was physically exhausting from the 10-20k of steps I clocked touring around the country.
Things went a little south when I returned from my second trip. I came down with covid 2 weeks after my trip, and had to abandon any training for that week itself (I seriously suspect the park I frequently train at is a curse of how I get covid because it's the second occurrence). And many who had gotten covid would still feel the fatigue even after the symptoms goes off. I spent almost 4-5 days just laying on my bed resting. I was fortunate that I recovered fast enough and managed to clock my first 5km jog 7 days after my first symptom.
However, this covid had screwed my original training plan badly and only leaving me 2.5 weeks before my scheduled IPPT. May was a period that was not cooperating well, as they are hot and humid back in singapore. I ended up improvising an even crazier plan where I did 1 day 5km jog, 1 day 5x20 push ups and situps, 1 day of a combination of 3km jog and static exercises. Basically repeating this whole cycle till 1 day before my scheduled IPPT, without inactive rest days. This routine kicks in the fatigue really quickly, as by the second week of this intense plan, I was already feeling the slap on my face.
Moral of the story is to always plan for buffer if you ever want to do your IPPT all the way before your cycle closes, and avoid going overseas during your training days (unless necessary). And I guess this is one benefit of having a personal trainer, as you can have someone experienced and expert in the field to help you plan out your routine, instead of struggling to plan on my own.
Underrated channel. Your videos are just great, keep it up!
This is really well made! Love the amount of effort and research that went into this.
Thx for great sharing
Actually a damn good video sia
Jeremy ethier vibes, great video!
Haha thanks! More coming up =)
Hi thank you for the video, it was very informative, I did have a question. I know you said 2 days is the minimum you should do, what is the maximum? Can you do press ups every day? I have my test in 3 weeks and want to do my best.
Yes, you can do it everyday if you want. Just be careful not to progress to everyday suddenly, e.g. you can work your way up from 3 days a week to 5 days a week, then 7 days a week.
The other thing to take note is that your push up muscles will most likely be overused and this might cause compensation patterns which then leads to injuries.
So make sure to work on other areas too. For example, if you just do push ups everyday, you might get chest tightness. So adding a routine with foam rolling your chest and working on your back muscles might help you maintain a healthier posture, which will also help in your breathing during your 2.4k run.
Everyone's slightly different in the exact exercises they need to do, but this is the thinking behind the training plan design. Hope this helps!
Hi, nice video but I have a question. In IPPT if my hands are placed more than 90 degrees away from my body as shown in the video around 1:15, will the pushup machine count it?
Yeap, the machine will still count it. I've clients that do it that way when I first meet them. If there's too little time to train for the next IPPT, i.e. 1-2 weeks, plus if they're still young, I personally think doing more that way is a logical short term solution. I'd then get them to work on the less injury-prone way to do it after they clear the IPPT.
@@ALLSET. Ok, thanks!!
Hi should I do diamond push ups? Since u said fingers should be pointing outwards
Not sure if this is just for IPPT training or for general context, but if it's for IPPT training, your training will be more efficient if you do normal push ups.
As for general context, doing diamond push up has its own specific benefits!
Is it ok to change form from narrow to wide arm to max out the pushups?
Yeap!
Should i rest 60 or 90 seconds between the 90% max rep sets, cheers
Hi Joseph, rest for 2-5 mins. I believe it's mentioned in 6:43 of the video unless I'm missing something here. Cheers! :)
Can you use pike position and rest during the ippt push ups? just to confirm !
Yeap! As long as your body doesn't touch the ground, the count won't stop
Ippt is now counted by the machine. Able to do it with the machine and show us please.
Hi does doing bench press improve push up ?
There're similarities between the two exercises so if you train bench press, there'll definitely be some crossover effect.
However, there are also differences between the movements. For IPPT purposes, it's still more effective to train push ups.
One more question, push up in 1 min during ippt, do I need to use breathing method ? If yes , is it breath in to the nose when moving downward & breath out from the mouth when moving upwards ?
@@alvintan9027 Breathe out when exerting, just like how you'll breathe when you count your own push ups!
Want for 2.4km and sit ups plsssss!!!!!
Thanks for the support! We're aiming to publish the 2.4km (Part 1) by next week! We working on getting the Garmin Venu 2 review out by this week.
Looking for further guidance? Join us for ALLSET's free community workouts in the CBD every Thursday mornings! More info in our telegram group: t.me/+D0CWTtBkKoA5MWY1
sTrAiGhtEn bAcK sTtaIgHtEn back. Stupid machine
Cannot am super fat not applicable