IPPT training

    Ok, this post has nothing to do with cooking, but it's still in line with Healsio's theme - healthy living :) The following is what I learnt when I signed up for the voluntary IPT (IPPT Preparatory Training) sessions at Bedok Camp 2 FCC.

    I don't do this for my personal exercise regime though. Somehow it's more strenuous and less motivating doing it alone than with 100+ people. My current weekly exercise regime involves a slow 45min jog on the gravel track around Bedok Reservoir Park (4.3km) and an hour at the swimming pool - 2 different exercises on 2 different days of the week. Being born with asthma, I try not to push myself too hard during exercise.

    This training routine has 4 parts - Warm Up, Kinesthetic Exercises, General Training and Split/Specific Training.


[WARM UP]
(Part 1/3)

1. Running on the spot, 3 times (slow jog on the spot, then faster with knees 90 degrees and hands swinging)
2. Jumping Jacks, 5 counts of 4
3. High Jumper, 5 counts of 4 (face half-left, knees bent and arms behind, jump up, land, jump up, land)

(Part 2/3)

1. Pectoral Stretch, 20 secs (both arms stretched out to the sides, palm facing up)
2. Side Stretch, 20 secs per side
   1. left arm bent, elbow face up. right hand hold left elbow, body bend to right
   2. right arm bent, elbow face up. left hand hold right elbow, body bend to left
3. Quad Stretch, 20 secs per leg
   1. left hand hold left leg, balance on right leg
   2. right hand hold right leg, balance on left leg
4. Hamstring Stretch, 20 secs per leg
   1. right leg forward and straight, left leg bent, arms forward
   2. left leg forward and straight, right leg bent, arms forward
5. Calf Stretch, 20 secs per leg
   1. left leg backward and straight, right leg 90 degrees
   2. right leg backward and straight, left leg 90 degrees

(Part 3/3)

1. Push-ups, 5 counts of 4 (down, up, down, up)
   
2. Crunches, 5 counts of 4 (up, down, up, down)
   
3. Rear Lunge, 5 counts of 4 (left leg step backward and knee bent 90 degrees, recover, right leg step backward and knee bent 90 degrees, recover)
   
4. Windmill, 5 counts of 4 (both arms stretched out to the sides, right hand touch left foot with both arms straight, recover, left hand touch right foot with both arms straight)
   
5. Forward Lunge, 5 counts of 4 (left leg step forward and knee bent 90 degrees, recover, right leg step forward and knee bent 90 degrees, recover)
   

[KINESTHETIC EXERCISE]
(1 set)

1. Push-ups, 10 counts of 4 (down, up, down, up)
   
2. Bridges, 1 min 30 secs (In push-up position but elbows & forearms & toes on floor. Body parallel to floor but not touching)
   
3. Scissor Kicks, 8 counts of 4 (left leg bent forward and right leg bent forward, jump, right leg bent forward and left leg bent backward, jump, switch legs, jump, switch legs)
   
4. Flutter Kicks, 15 counts of 4 (lie on the back, hands to form a triangle underneath hips to provide support, both legs 45 degrees in the air and straight, left leg up a bit and right leg down a bit, switch legs, switch legs, switch legs)
   
5. Tuck Jumps, 8 jumps (jogging on the spot, jump with legs tucked and knees touching chest)
   

[GENERAL TRAINING: RUNNING]
(1 round around the stadium is 400m)
1) 2 x 400m, 2 mins each (with 2 mins break after each round)
2) 3 x 800m, 4 mins each (with 2 mins break after each round)

Recommended stepping of intensity with each session
i) 3 x 400m
ii) 2 x 400m, 1 x 800m
iii) 2 x 400m, 2 x 800m
iv) 2 x 400m, 3 x 800m
v) 2 x 400m, 1 x 800m, 1 x 1.2km
vi) 2 x 400m, 2 x 1.2km
vii) 2 x 400m, 3 x 1.2km


[SPLIT/SPECIFIC TRAINING]
Running group: BMI >= 27
Chin-up group: BMI <>

Standing Broad Jump (SBJ) group: Fail SBJ station only
(The rationale for the running group criteria is that you will naturally do better at the chin-up and SBJ stations once your weight is lesser and muscles are more toned.)

(Split Training - Chin-Up Group)
Form up groups of 5. Up to 4 assisting when 1 is mounted on the chin-up bar
1 person assist - hold by the waist from the back
2 people assist - one person hold the left knee and ankle, the other hold the right
3 people assist - 1 at the back, 2 at the sides
4 people assist - 1 person hold the waist from the front, 1 at back, 2 at the sides

Able to do only 0-2 chin-ups: Lack strength
Able to do 3-4 chin-ups but can't pass or get gold: Lack endurance

For out-of-gym training:

1. Isometric (Train strength), 3 sets of 3 (1 set: Mount, up & hold 4 secs & then straighten arms, do another 2 times, dismount and rest 1 min)
   
2. Eccentric (Train endurance), 3 sets of 3 (1 set: Mount, up & slowly straighten arms in 4 secs, do another 2 times, dismount and rest 1 min)
   
3. Alternate the isometric and eccentric sets (iso, ecc, iso, ecc, iso, ecc)
   
4. 6-5-4-3-2-1 (Do 6 chin-ups, rest 1 min, 5 chin-ups, rest 1 min, 4 chin-ups, rest, 3 chin-ups, rest, 2 chin-ups, rest, 1 chin-up, rest)
   

For gym training:

1. 3 sets of 6 assisted by machine. Set the weights so that after assisting, you are only lifting 15-20kg of your own weight. Eg. If you are 70kg, set the assisting weights to 50kg.
   
2. To train strength, 3 sets of 4 (set the weights so that only 4 chin-ups can be achieved)
   
3. To train endurance, 3 sets of 15 (set the weights so that 15 chin-ups can be easily achieved)
   

(No info on the other 2 split training groups, except that the running group runs an extra 4km. Uncertain if there is timing involved.)