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I wanted to blog about this right when it happened last year, but I guess the willingness with which one tends to share positive news is always greater than that for something negative. Anyhow, wind the clock back to August 2024: Upon completing my 2.4km run on a Sunday morning at Bedok Camp and realising that I had barely ducked under 13 minutes, I distinctly remember feeling plain shock. Surely a Pass with Incentive would have been possible at the very least? Cries in one-point away (but that's also not the, ahem, point) But buried more thoroughly within was overwhelming guilt that I had allowed my 9-6 (or 10-7) fatigue spill over into the evenings, and more often than not, into the weekends too - so much so that regular cardio had quickly slipped out my routine. For a good 10-15 minutes after, I wallowed intensely in self-pity, questioning how exactly this had happened… …then I immediately drove from Bedok Camp to Mahamoodiya for prata. (I think my mind went somewhere into the realm of, “Whatever, my body is clearly not in its most optimal state anyway.”) The good thing about having your birthday fall closer to the end of the year, however, is that it falls perfectly in line with the season of looking back on the year… which then quickly leads into resolution-building. Lingering evidence of my undeserved, post-IPPT indulgence (Dated: 25/08/2024) I hate to admit it still, but some time over the past two years, I started taking to alcohol a lot more liberally than I had ever done before in my life. Workouts were also dedicated entirely to lifting weights, and not running. That, plus a general lack of boundaries with how my time was siphoned away, caused all that neglect to my body. There wasn’t any big goal or life-changing update actually - just a more intentional and quietly consistent effort to fully utilise my ClassPass credits on HIIT-centred workouts. The idea was to integrate strength and cardio training more tightly together, but a crucial piece of the puzzle was to also set a hard cutoff for myself on at least one weekday every week. (The penalties are quite harsh on the wallet if you miss a class you’ve booked.) An 8pm class means that you’re forced to shut your laptop by 7pm, and even if there are more time-sensitive duties to see to after, you’ve still gotten a workout in at least. Anyhow, when the time came this year: Silver! (I must quickly caveat here that everyone has different standards for their own health. Scoring well enough to receive some money from MINDEF is, for some reason, part of my metrics for self-worth; it certainly doesn’t have to be for everyone. In essence - as long as you’re healthy and happy, how high your IPPT score rockets shouldn’t matter that much. I hope this makes it clear that this entire rant is thus no judgement against anyone who’s very happy with a ‘Pass’.) Something something 'life is a marathon and not a sprint'... Having $300 PayNow-ed to you almost instantly is quite satisfying, but more than that, I think the joy of this year’s result lies in how it reflects progress and growth. In the meantime, I’ve allowed myself a bit more self-directed kindness. A good weekly routine – for easily fatigued folks like yours truly - can get broken all too quickly when you have to leave the country nearly every month, or when the folks at MINDEF think it’s fine to throw you into two separate high key ICTs within a span of 7 months. Things are not always perfect, of course – I still think I could be doing a lot more for my fitness – but the voice in my head, reminding myself that I have to treat my body right, has certainly gotten louder. Even when my fitness levels inevitably dip at some point in the future (in fact, as I type this out, I feel like I’m staring at the cusp of a new downward spiral), I have more faith now that I have it in myself to pick it back up. - Matt

The Ministry of Defence (MINDEF) has announced a new training programme for Singapore Armed Forces (SAF) operationally-ready national servicemen (NSmen) who cannot pass their individual physical proficiency test (IPPT). The new programme is called NS Fitness Improvement Training (FIT). Launching in April 2021 NS FIT will launch in April 2021 and replace the IPPT preparatory training (IPT) and remedial training (RT) programmes. Instead of attending IPT or RT, NSmen will now need to either pass IPPT, or complete the 10-session NS FIT programme (inclusive of one IPPT attempt). According to MINDEF, NS FIT is introduced in collaboration with the Health Promotion Board (HPB) and Sport Singapore (SportSG). It will allow NSMen to incorporate fitness and regular exercise into their lifestyles, and also streamline the criteria for NSmen to complete their annual fitness requirements. NSmen will be able to register for NS FIT sessions through the NS portal from March 25 onwards, said MINDEF. Conducted at 42 sites NS FIT will be conducted at 42 sites. Beyond that, it will be conducted at three ActiveSG gyms in the future, said MINDEF. With more locations around Singapore, MINDEF explained that NS FIT will offer more convenience and flexibility for NSmen to stay active. 10 sessions lasting 65 to 75 minutes each NS FIT will comprise 10 sessions, including one IPPT session. Each session will last approximately 65 to 75 minutes. Here are the different programmes under NS FIT: The high-intensity interval training (HIIT) is a new training that will be conducted at 29 locations. The HIIT sessions are a form of metabolic circuit training that features short bursts of high-intensity exercises that build strength, endurance and aerobic fitness over time, said MINDEF. Home Team to adopt NSMen from June 2021 According to MINDEF, the Home Team will adopt NS Fit for its NSmen from June 2021. Home Team NSmen can look forward to using FIT training facilities at Home Team premises, HomeTeamNS Clubhouses and ActiveSG Gyms.

hi all, need advice from those who attended the RT sessions under the new IPPT scheme (9 months window for IPPT, then 3 months for RT). first time kena RT.. need to know if we have to go for all 20 compulsory sessions or not? Or is there an IPPT session conducted on the 1st or 4th or whichever session, after which if i pass i need not go for RT anymore? tried searching ns.sg and mindef website, they did not mention anything about this. damn sian to go RT.. sibeh waste time sia.

Which station or stations should be removed? http://www.channelnewsasia.com/news/singapore/ippt-may-be-made-simpler/1221962.html Defence Minister Ng Eng Hen said the yearly fitness test may include fewer test stations, and more details will be announced in the next few months. SINGAPORE: The yearly Individual Physical Proficiency Test (IPPT) may be made simpler, with having fewer stations, as the Singapore Armed Forces (SAF) moves towards being more flexible and listening to feedback from National Servicemen, according to Defence Minister Ng Eng Hen. Dr Ng, speaking to the media ahead of SAF Day on July 1, said Singapore is moving away from taking a strictly dogmatic approach by listening and responding to feedback by NSmen, such as on issues concerning IPPT. While the gold standards for IPPT will not change, the overall fitness test may be made simpler, he said. "IPPT is not a be-all and end-all of fitness. It is a measure of fitness. So if we treat it that way, can there be simpler tests? Do other militaries use less stations? And as we look deeper into it, other militaries do use less. We are among the few militaries that use five (stations). Others use three, some more. But a majority of militaries actually use simpler tests," Dr Ng said. More details will be announced in the next few months, he added. The IPPT was launched in 1979 and taken by about 116,000 SAF personnel annually. The test format, unchanged since 1982, requires servicemen to go through the five stations of sit-ups, standing broad jumps, pull ups, a 4x10 metre shuttle run and 2.4-kilometre run.

Wah. If I pass means I'm outstanding sibo? http://www.todayonline.com/singapore/7-10-nsmen-their-30s-fail-annual-ippt-training-expert 7 in 10 NSmen in their 30s fail annual IPPT: Training expert Operationally Ready National Servicemen taking the Individual Physical Proficiency Test. Photo: MINDEF By Leong Wai Kit Published: 8:50 PM, July 21, 2014 SINGAPORE — Seven in 10 National Servicemen in their 30s fail their annual Individual Physical Proficiency Test (IPPT), and this failure rate rises as the NSmen age. This is based on the experience of a former head of physical training in the army, Mr Edwin Ong, who spoke to Channel NewsAsia following the news that the IPPT will be made simpler. It is unclear what changes will be announced, and when they will be announced. Currently, said Mr Ong, IPPT problem areas for NSmen are chin-ups, the standing broad jump, and the 2.4km stations. There are specific reasons the current IPPT stations are part of a serviceman’s training regime. The 2.4km run, for example, tests one’s cardiovascular fitness, said Mr Ong. “It tests how fit you are in terms of stamina, because your heart really needs to cope with the stress — and so it is a very good gauge of your overall fitness level.” This station is reportedly a problem for around seven in 10 servicemen. The shuttle run is a station where the aim is to sprint a total of 40m in two loops, bending and touching the ground (or picking up a block) at each turning point. “The reason is we’re simulating a fire movement,” said Mr Ong, ex-Head of Physical Training, School of Physical Training. “So when you get into a position of cover, you need to really place one hand in front and get yourself down, and prone yourself down to get yourself in a firing position.” Sit-ups, meanwhile, focus on another aspect. “It is important for NSmen because when we put on our uniform and our SBO (Skeletal Battle Order) or now the load-bearing vest, this will help us keep everything in hold,” said Mr Ong. As for chin-ups, National Serviceman Mohd Azfar feels they are still relevant because “when you have to do FIBUA (fighting in built-up areas) exercises, you will have to scale walls, which requires upper body strength. So I feel there’s no need to tweak this station, as it is very relevant”. One of the toughest stations is the standing broad jump station — fitness experts say about six in 10 NSmen have problems passing this station. “There are a lot of people who can’t really jump,” said Mr Ong. “One is that they do not have the strength and the power, and the second issue is their jumping technique.” Indeed, while it takes only about an hour to go through all the current stations, it takes about six weeks to get ready for the IPPT as it stands now. CHANNEL NEWSASIA

Can pass now? https://www.facebook.com/ngenghen.defenceminister/posts/665035436923052 Only 2.4km, sit-ups and push-ups. More details to follow... ...

Hi all.... I ran too much in late Dec, and had a ligament on the sole of my foot inflamed. As of now, cant walk too much or stand too long. Any flexing or trauma cause it to hurt. My IPPT is due soon. So can i get a doc to verify the injury and excuse me from clearing IPPT for this year? Any bro has gone thru this application before? Kindly advise. thanks!

http://news.asiaone.com/news/singapore/saf-soldiers-ippt-likely-change-push-ups-added-and-run-set-32km Song boh? "Key changes are expected to include the scrapping of the standing broad jump station and adding push-ups as a testing criterion." Heng ah. Lim peh MR liao. Those still RT regulars good luck.

For bros who still have NS liabilities please take care. Go have yourself checked for medical conditions for if you feel out of breath or uncomfirtable during trainings. Having heart attack at 32 is rather unusual and hope LCP (NS) Chew recovers soon. From AsiaOne: http://www.asiaone.com/News/Latest%2BNews/...222-403997.html NSman suffers cardiac arrest during IPPT training AsiaOne Friday, Feb 22, 2013 A Singapore Armed Forces (SAF) Operationally-Ready National Serviceman, Lance Corporal (LCP) (NS) Chew Koh Leong, 32, suffered a cardiac arrest on Thursday, Feb 21, at 7.25pm while performing his IPPT Preparatory Training in Maju Camp. LCP(NS) Chew had no known prior history of heart disease. He was successfully resuscitated by an SAF medical doctor and medic, and was sent to the National University Hospital at 7.55pm. He is being treated in the intensive care unit and the cause of his cardiac arrest investigated by NUH specialists. The SAF is providing assistance to LCP(NS) Chew's family.

Just when back to RT and I've surprise now even SAF outsource the conducting of the RT/IPT/IPPT to FTs. Mainly the one I go are from Certis. Many of these FTs are fit looking and look professional, but the conducting of the RT/IPT remains to be desired. Some FTs are good, some FTs cannot make it. There's even 1 Female FTs which is either morale boosting (looks quite nice and sporty...) or demoralizing (probably fitter than you). Anyone had experience with these FTs? I seen them in Khaitb FCC. Other camps have? Do you think the RT/IPT is better conducted? Are FTs NSF or paid trainers? Note: The above picture is not a real representing of how RT is conducted. Usually, the number of Trainees in the session is 10x more than those in the picture and more chaotic. Many trainees look tired and many super overweight.... BTW FT = Fitness Trainer.

I ORD 3 years ago and this is the message I always get when I tried to book IPPT. Checked with them once and they said i was on holding list. Sorry, your login has failed! The NRIC and Date of Birth entered is not found in our IPPT System. Please check with your UNIT for further clarification and verification on your IPPT/RT/IPPT Prep Trg eligiblity. No letters reminding me to take IPPT also. Did they forgot about me liao?

I know the incline is set at level 2. But anyone knows what is the speed to pass on the threadmill for Cat X, Y, Y1, Z etc...?

As per topic title, I wonder how many % of people can accomplish this feat.

Hi guys, Anyone here took IPPT @ Safra before? Heard it cost $2 per attempt and that the 2.4km run is conducted on thread-mill? Will the speed be preset? Window open liao, Safra is the nearest for me but was told it cost $2 per attempt and that there will be no incentive awards? Tks

Wef 1st April 2011, IPPT window is reduced from 12 mths to 9 mths IPT is extended from 5 weeks to 9 months with performance target to hit RT is extended to 3 mths You think the gahmen gave you $9k of imaginary CPF money for free? Song bo?

Source: http://www.channelnewsasia.com/stories/sin...1063924/1/.html

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Finally going back for IPPT after being in holding list for so long. Any recommendation on which camp is most lenient and has the easiest IPPT route? Pls don't recommend SAFRA cos I wish to try for some cash incentive. Tks for any advice!!

Hey guys, Need your advice or input on my recent IPPT FFI. Just went through my 1st phase medical review for past 35yo IPPT FFI. Been taking IPPT for the past 5 yrs, always pass but the results getting from bad to worse as I m not getting any younger. I have pretty high chlolestrol for the past 5 yrs. During the FFI, my BP was taken to be about 150/80, ECG was OK. So the MO say that if need be, I will need to go for stress ECG to ensure everything is good. Then yesterday, I receive letter from MO that I am cardiovascularly fit; as good as pass FFI. So now, do I rely on MO verdict and risk my life on that IPPT ( even 25yo very fit officer also can die after marathon ) or any other means to review the case?

http://www.youtube.com/watch?v=-GsyL27wSH4 can perform better than monkey...