My 2 Months Training Plan from Failing ❌ to Gold🥇
Alright guys, if you're struggling to pass your IPPT or aiming to ace it, you've clicked on the right post. I'm going to share how I managed to go from 30 points to 86 points in just 2 months. This will be split into serval parts if you have not seen the tips I used to gain an advantage for IPPT click here: IPPT Tips: that will help you go from failing to gold 🥇
(Disclaimer: I was already active and going to the gym at least 4 times a week. If you're not already active, I suggest you get moving quickly if you want a chance at passing your IPPT.)
Here are my starting numbers:
🍏 Push-ups: 45 (I was already good with push-ups, so I just needed some time to adapt to the volume and speed. But I wasn't always great at them, which I'll share more about later.)
🍏 Sit-ups: 20
🍏 2.4 km Run: 16+ minutes (Too demoralized to even remember the seconds)
Here are my numbers after 2-3 months:
🍎 Push-ups: 60
🍎 Sit-ups: 55
🍎 2.4 km Run: 11:09 minutes
💪Static Stations💪
1️⃣ Test Your Max: Start by testing your maximum sit-ups and push-ups with perfect technique and full range of motion. Do not cheat. Face the numbers as they are because cheating here means cheating yourself. This will be your [Original Max Rep].
2️⃣ Training Schedule (6x a week):
🍋 Odd Days: Do a total of 100 reps with as few sets as possible. For example: Set 1: 40 reps, Set 2: 30 reps, Set 3: 20 reps, Set 4: 10 reps. Over time, aim to reduce the number of sets it takes to complete 100 reps.
🍋 Even Days: Do your [Original Max Rep] x 3. Complete the total rep count at any time throughout the day. If your total rep count is less than 60, take 60 as your total rep count.
3️⃣ Weekly Progression:
🍋 Every week, increase the multiplication factor by one (i.e., x4, x5). After three consecutive weeks, reduce the total rep count by half for the fourth week, which is called the deload week. For example, if your week 3 total rep count is 50x5=250, then week 4 total rep count will be 250/2=125.
🍋 After the deload week, increase the multiplication factor by one. For example, Week 1: [Original Max Rep] x 3, Week 5: [Original Max Rep] x 4.
🏃♂️2.4 km Run Training🏃♂️
VO2 Max Training aims to expand your lung capacity, which is crucial for going all out in your 2.4 km run. My VO2 Max training involves either the 3x3 Norwegian HIIT or using a rowing machine.
1️⃣ 3x3 Norwegian HIIT:
🍊 Perform 3 minutes of exercise at maximum effort, aiming to reach failure at the 3-minute mark.
🍊 Rest for 3 minutes.
🍊 Repeat for 3 sets.
The original protocol works up to 4x4 (4 minutes of exercise, 4 sets), but I didn't reach that standard in such a short period. You can adapt it to an easier version when starting out, such as 2x2 (2 minutes, 2 sets) or 2x4 (2 minutes, 4 sets). I prefer using the rowing machine for this training as it gives your knees a break from running, especially if you're not used to it.
2️⃣ Light 30-40 Minute Jogs aim to build endurance for longer distances with less impact on your joints compared to HIIT. Typically, I try to complete the best option, but when I have limited time, I opt for the most efficient option. Of course, we all have lazy or recovery weeks when we go with the easiest option.
Training Options:
🍊 Best Option: 1x VO2 Max training + 1x light 30-40 minute jog
🍊 Most Efficient: 1x VO2 Max training
🍊 Easiest Option: 2x light 30-40 minute jog
🍇When to Stop🍇
Knowing when to stop is crucial for recovery. A simple method I use is to taper down in the week of the IPPT or 7 days out. During this week, I only do:
🍇 1x 20-minute light jog
🍇 1x Even day static
🍇 1x deload static
For example, in the IPPT week:
🍇 Day 1: 1x Even day static
🍇 Day 2: 1x 20-minute light jog
🍇✨Brand: Day 3: 1x deload static
Take it easy during this week to avoid overtraining or injury. Additionally, in the final 24-48 hours before your IPPT, rest with minimal activity to ensure full recovery. If you're thinking of training during this period, don't. You will end up impairing your IPPT result. There's nothing you can do at this point in time.
By following this training plan, you can significantly improve your IPPT performance in a matter of months. Stay disciplined, and you'll see the results.
⭐️⭐️⭐️P.S. I would really like to grow my platform here. If you know someone that will find this helpful SHARE it with them please, it will help me out a lot. Hope these help you achieve your IPPT goals and make you $500 richer❗️
#gym #gymsg #lifestyle #lifestylesg #selfimprovement #solidapp #workout #workouttips #ns #Lemon8SG
From my experience, choosing the right training attire can also impact your performance. Lightweight, breathable sportswear and proper running shoes help keep you comfortable and injury-free during intense sessions. When time is tight—say, preparing for the IPPT in just 2 weeks—focus on combining high-intensity VO2 max training with consistent push-up and sit-up practice. The 3x3 Norwegian HIIT protocol, involving 3 minutes max effort exercises followed by 3-minute rests for 3 rounds, is excellent for quick lung capacity gains. Don’t overlook the importance of recovery: tapering your training during the last week with light jogs and reduced static exercises prevents fatigue and enhances your final test performance. Also, track your progress honestly by testing your original max reps for push-ups and sit-ups without cheating. This baseline guides your weekly reps and progression, avoiding injury and ensuring steady improvement. Lastly, adopt a balanced weekly schedule: odd days for high-rep push-ups and sit-ups, even days multiplying your max reps, and regular run training with varied intensity. This blend builds strength, stamina, and endurance efficiently. By integrating these practical tips along with the training plan, you’ll optimize your IPPT prep and increase your chances of hitting the gold standard—just like I did!
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