Prepare for Your IPPT with Confidence

The Individual Physical Proficiency Test (IPPT) is a cornerstone of fitness assessment for the Singapore Armed Forces (SAF), evaluating your strength, endurance, and speed through three stations: push-ups, sit-ups, and a 2.4km run. Whether you’re targeting a Pass (61+ points), Silver (85+ points), or Gold (90+ points), our tailored ippt training plans guide you step-by-step to improve your performance safely and effectively. Designed with SAF standards in mind, these plans help NSmen, regulars, and fitness enthusiasts achieve their goals.

ippt training guide

Tailored Training Plans

Select a plan below to boost your performance in each IPPT station. Each 4-8 week plan includes a weekly schedule, targeted exercises, and practical tips to maximize results, whether you’re aiming for Pass, Silver, or Gold. Explore more fitness resources to complement your training.

Push-Ups Training Plan

Build upper body strength and endurance to excel in the push-up station. This plan emphasizes proper form and progressive overload to increase your repetitions safely.

  • Week 1-2: 3 sessions/week, 3 sets of 10-15 incline push-ups, 60s rest between sets.
  • Week 3-4: 3 sessions/week, 3 sets of 15-20 standard push-ups, 60s rest.
  • Week 5-6: 4 sessions/week, 4 sets of 20-25 push-ups + 10 plyometric push-ups, 45s rest.
  • Week 7-8: 4 sessions/week, 4 sets of max reps (aim for 40-50 for Gold), 45s rest.

Tip: Maintain a straight body, lower your chest to fist level, and avoid arching your back. Practice on a firm surface to mimic test conditions.

Sit-Ups Training Plan

Strengthen your core for the sit-up station with exercises targeting abdominals and hip flexors, ensuring you meet SAF’s form requirements.

  • Week 1-2: 3 sessions/week, 3 sets of 15-20 crunches, 60s rest.
  • Week 3-4: 3 sessions/week, 3 sets of 20-25 sit-ups + 10 reverse crunches, 60s rest.
  • Week 5-6: 4 sessions/week, 4 sets of 25-30 sit-ups + 10 U-crunches, 45s rest.
  • Week 7-8: 4 sessions/week, 4 sets of max reps (aim for 40-50 for Gold), 45s rest.

Tip: Place hands behind ears (not neck) to avoid strain. Use a mat for comfort and ensure feet are secured during practice. For correct sit-up form, refer to the SAF Fitness Guidelines (credit: Ministry of Defence, Singapore).

2.4km Run Training Plan

Enhance your cardiovascular endurance and speed to hit your target 2.4km run time (e.g., 10:20 for Gold, male 20-24).

  • Week 1-2: 3 sessions/week, 2km easy run (12-14 min), 1 session of 4x200m sprints (40s each, 90s rest).
  • Week 3-4: 3 sessions/week, 2.4km run (11-13 min), 1 session of 6x200m sprints (38s each, 90s rest).
  • Week 5-6: 4 sessions/week, 2.4km run (10-12 min), 1 session of 4x400m intervals (90s each, 2min rest).
  • Week 7-8: 4 sessions/week, 2.4km timed run (aim for 10:20 or faster), 1 session of 3x800m intervals (3min each, 3min rest).

Tip: Train on a 400m track or flat road. Use a stopwatch to track pace and rest adequately to prevent overtraining.

Use Run Timer Tool

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How to Use Your Training Plan

Follow these steps to integrate our plans into your routine for optimal IPPT preparation. Visit our homepage for more tools and tips.

  1. Assess Your Baseline: Test your current push-ups, sit-ups, and 2.4km run performance to set realistic goals.
  2. Follow the Schedule: Train 3-4 days/week, combining plans for all stations. Rest at least 1 day between sessions to recover.
  3. Track Progress: Log reps and times weekly to ensure steady improvement.
  4. Stay Safe: Warm up before training, consult a doctor if you have health concerns, and avoid overexertion to prevent injury.

Success Stories

Hear from NSmen and regulars who aced their IPPT with our plans. For inquiries, contact us.

“I went from struggling with push-ups to Gold in 8 weeks. The plan kept me disciplined!” – John, 25, NSman

“The 2.4km run plan helped me cut my time by 2 minutes. Highly recommend for anyone aiming for Silver!” – Sarah, 30, Regular