Ippt Physical attributes part 1
Author: Jonathan Wong, Singapore Personal Trainer And Performance Expert
This website is not a quick fix that teaches you how to cheat during the test or some secret method to pass the IPPT while 20kg overweight. There are physical attributes that are important to have to do well in the test.
But once again, these can be trained and this website will show you how.
Attribute #1 – General Fitness
If you are in decent shape, you are active, you play some sports, you hit the gym etc then its going to be easy to work on a weakness e.g. chin-ups or broad jump during the last 3-4 months before the test.
The body is only able to adapt to a certain amount of stress at any one time. If you are way out of shape, very inflexible, have poor movement skills, overweight, weak and recovering from injury… that’s too much to handle all at once.
If you are in decent shape, you only need specific improvements to do well in the tests. That can be accomplished in a few weeks.
I will use my brother as an example. I design his year long training program and we do ZERO "endurance" work. His longest runs are 400m.
He lifts weights and is strong for his bodyweight (attribute #3 and #4). He runs sprints, he does intervals in the gym with lighter weights and on the running track and in the park.
He carries sub 8% body fat all year round (attribute #5). That means very visible abs all the time.
He trains about 4-5 hours per week total. That is a reasonable amount of time to spend maintaining your health. Compare that with the amount of meaningless net surfing and TV watching that many people do!
So he is a fit guy.
How much time does he spend on specific IPPT training? How about 5 hours per year. 3 weeks away from the test day, we do a total of 4 2.4km runs, practice shuttle run technique, and work on sit-up endurance. About 1.5 hours of these drills per week for 3 weeks for a total of under 5 hours (1.5x3).
So remember we train smart all year round, and train specifically for a few weeks as we approach the test.
Attribute #2 – Movement technique
You need to be able to
control the movements of your body. All the “fitness” and “strength” in the
world needs to be put into coordinated movements to be any use at all.
Believe it or not, the broad jump and the shuttle run need great coordination to be performed at a high level.
The body needs to be able to move with the correct timing between muscles (also called inter-muscular coordination) to achieve maximum performance. For example, in the broad jump, when you jump, the ankles, knees, hip, torso, shoulders and arms need to move with exactly the correct timing.
One of the critical elements involved with good movement, is good posture. Many of our daily tasks and sedentary lifestyle give us poor posture.
Posture is the beginning and the end of movement.
If the beginning and the end are no good, what do you think the middle looks like?
It will be terrible!
Bad posture means bad movements and that means bad performance and higher chances of injury.
To perform optimally in the tests, you need to have optimal posture and movement. During our pre-training phase we are going to slowly ingrain the correct movement patterns and posture so that come test time, you move correctly without even thinking.
Return From "Attributes Part 1"
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