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Old 14-06-2019, 12:06 AM   #1
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Home exercise w/o equipment - IPPT

I need to train for ippt.

Sit up, currently 30.
2.4km, 15mins.
Push ups especially, as I haven't been exercising, i can't even do one.

How to 0 to hero within 3 months?

Any standard methods to train?
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Old 16-06-2019, 10:06 AM   #2
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Do Saitama workout
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Old 29-06-2019, 08:32 AM   #3
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What’s Saitama workout?
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Old 30-06-2019, 07:45 PM   #4
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Fad workout only ...

What’s Saitama workout?
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Old 30-06-2019, 08:36 PM   #5
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I need to train for ippt.

Sit up, currently 30.
2.4km, 15mins.
Push ups especially, as I haven't been exercising, i can't even do one.

How to 0 to hero within 3 months?

Any standard methods to train?
I train pushups and situps together, running on another separate day. For running I will usually time myself for 2.4km. So you have to ownself find a route that is about 2.4km. It is ok if it is shorter or longer slightly.

For pushups, you can try to do 5 every 2 days first. Then slowly increase the counts as you improve. When you are able to do 20, you can try do alternate 10 pushup 10 situp until both reach 50. Once you are good at both of it you can time yourself to see how much you can do.

When closer to the IPPT test date, I will do all 3 together. 2-3 days before actual test date I will rest for recovery.
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Old 11-07-2019, 05:02 PM   #6
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Whatís Saitama workout?
1000 push up
1000 sit up
10km run

EVERY DAY
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Old 12-07-2019, 03:54 PM   #7
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1000 push up
1000 sit up
10km run

EVERY DAY
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Old 15-07-2019, 04:33 AM   #8
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I need to train for ippt.

Sit up, currently 30.
2.4km, 15mins.
Push ups especially, as I haven't been exercising, i can't even do one.

How to 0 to hero within 3 months?

Any standard methods to train?
Sit up- do more sit ups, can do 30 in one go, do 30, then rest 2 mins, then do as many as you can again, then rest, then do as many as you can again. Do this for 5 sets(30->rest is 1 set) and increase sets/decrease rest intervals-2mins rest down to 1 minute and later down to 30 seconds, as you get stronger. You can slowly start to include more strenuous forms of ab training like inclined sit ups etc.

2.4- go out and run, do HIIT(high intensity interval training, SAF will make you do this when you enlist also..or at least they used to..I presume you're pre-enlist since you say you can't do a single push up) HIIT basically entails jog/sprint cycles. You can download free Tabata timer/HIIT apps or find one on a website to follow. It goes something like: 5mins of moderate-brisk walking to warm up, then 1 minute of all out sprinting as fast as you can run, then 2 minutes of slower jogging, then 1 minute of sprinting, then 2 minutes of jogging, then 1 minute of sprinting, then 2 minutes of jogging, then 1 minute of sprinting and end with another 5 minutes of moderate-brisk walking to cool down. Total run time 20 minutes. You can do less first(instead of 10 minutes of sprint/jog, reduce it to 5 minutes or reduce sprint duration to 30 seconds instead of 1 minute and jog duration up to 2 min 30 seconds instead of 2 minutes) if you get totally wiped out too soon. Key is to be very tired at the end of the workout. Your legs should feel a little like jelly. Walk carefully.

Push ups- If you really cannot do a single push up, start with knee push ups where your knees are on the ground. Do as many as you can, rest 2 minutes, do as many as you can, rest and so on, the same as situps. Decrease rest duration as you get stronger and soon you'll be able to do a few proper push ups. Then start doing those in the same format as above.

Note: 1. before starting any strenuous exercise, talk to your doctor and get cleared medically first
2. diet is very important during training and you should be consuming balanced meals including protein
3. form is very important- poor form can cause injury, when you perform sit/push ups to exhaustion, only go till the point you can maintain good form. Squeezing a few extra reps in poor form is a no-no.
4. rest is very important. If you're training hard, you need to give your muscles time to repair themselves and hypertrophy. Train on alternate days if you're going hard-
Mon sit ups, Tue run, Wed push ups, Thur sit ups, Fri run, Sat push ups, Sun full rest.
Or Mon sit ups and push ups, Tue run, Wed sit ups and push ups, Thur run, Fri sit ups and push ups, Sat run, Sun full rest.
Yes, some professionals/athletes train everyday but they're supervised and know exactly what they're doing and what they have to do to prevent overtraining/injury.
5. keep hydrated especially when running. Slowly drink 2-4 litres of water a day when training. Never 2-4 litres at one go. Drink up to 500ml at one go and break up your water intake through the day.
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