12-Week IPPT Gold Training Plan

May 3, 2025 LTC James Lim, Former SAF Fitness Instructor

Achieving IPPT Gold is a significant milestone for any Singapore Armed Forces (SAF) serviceman. It demonstrates superior physical fitness and brings tangible benefits like monetary incentives and reduced reservist obligations.

This comprehensive 12-week training plan is designed to transform your fitness level systematically. The program targets all three IPPT stations—push-ups, sit-ups, and the 2.4km run—with progressive intensity and strategic recovery periods.

Program Overview

This 12-week plan follows a periodized training approach. It gradually increases intensity while incorporating adequate recovery to prevent overtraining and injury.

The program is divided into three distinct phases:

Phase 1 (Weeks 1-4): Foundation building
Phase 2 (Weeks 5-8): Strength and endurance development
Phase 3 (Weeks 9-12): Performance optimization

Each week includes 4-5 training days with specified workouts targeting different fitness components. Rest days are strategically placed to allow for recovery and adaptation.

Before You Begin

It's recommended to take a diagnostic IPPT to establish your baseline performance before starting this program.

Before beginning this training program, ensure that:

You have been medically cleared for intense physical activity
You have basic fitness equipment or access to a gym
You understand proper form for all exercises to prevent injury
You have allocated sufficient time for training and recovery

Equipment Needed

This program is designed to be accessible with minimal equipment requirements:

Essential Equipment:

Running shoes
Stopwatch or fitness tracker
Exercise mat
Water bottle

Optional Equipment:

Resistance bands
Weighted vest (2-5kg)
Pull-up bar
Heart rate monitor

Phase 1: Foundation Building (Weeks 1-4)

The initial phase focuses on establishing proper form, building consistency in training, and developing a baseline of strength and endurance. The workouts are moderately challenging but should not lead to excessive fatigue or soreness.

Week 1-2 Training Schedule

Day	Focus	Workout
Monday	Push-ups & Sit-ups	Warm-up: 5 min light cardio Push-ups: 3 sets of 50-60% max reps Sit-ups: 3 sets of 50-60% max reps Plank: 3 sets of 30 seconds Cool-down: 5 min stretching
Tuesday	Running Endurance	Warm-up: 5 min dynamic stretching Steady-state run: 20 min at moderate pace Cool-down: 5 min walking + stretching
Wednesday	Rest	Active recovery: Light walking or swimming (optional)
Thursday	Complementary Training	Warm-up: 5 min light cardio Bodyweight squats: 3 sets of 15 reps Lunges: 3 sets of 10 reps per leg Glute bridges: 3 sets of 15 reps Cool-down: 5 min stretching
Friday	IPPT Simulation (Light)	Push-ups: 1 min at 70% effort Rest: 3 min Sit-ups: 1 min at 70% effort Rest: 3 min Run: 2.4km at comfortable pace
Saturday/Sunday	Rest	Complete rest or light recreational activities

Progression for Weeks 3-4:

Increase push-up and sit-up sets to 4 sets at 60-70% max reps
Increase run duration to 25-30 minutes
Add basic interval training: 4-6 x 200m at faster pace with equal recovery
Increase plank duration to 45 seconds per set

Phase 2: Strength and Endurance Development (Weeks 5-8)

Phase 2 builds upon the foundation established in the first month. Training intensity increases, and workouts become more specific to IPPT performance. You'll start incorporating more challenging variations of exercises and structured interval training.

Week 5-6 Training Schedule

Day	Focus	Workout
Monday	Push-ups Focus	Push-up pyramids: 5-10-15-10-5 reps with 30s rest Diamond push-ups: 3 sets of 8-12 reps Wide push-ups: 3 sets of 8-12 reps Plank variations: 3 sets of 45-60 seconds
Tuesday	Interval Running	Warm-up: 10 min jogging Intervals: 8-10 × 400m at 80-85% effort (1:1 work-rest ratio) Cool-down: 5-10 min easy jog + stretching
Wednesday	Sit-ups Focus	Sit-up variations: 4 sets of 20 reps Leg raises: 3 sets of 12-15 reps Russian twists: 3 sets of 20 reps Bicycle crunches: 3 sets of 20 reps
Thursday	Rest	Active recovery: Mobility work and light stretching
Friday	IPPT Simulation	Push-ups: 1 min at 80% effort Rest: 3 min Sit-ups: 1 min at 80% effort Rest: 5 min Run: 2.4km at 85% race pace
Saturday	Endurance Development	Longer run: 5-7 km at moderate pace Optional: Core training circuit (3 rounds)
Sunday	Rest	Complete rest

Progression for Weeks 7-8:

Increase push-up intensity with weighted variations (if available)
Add decline sit-ups and more challenging core exercises
Increase interval intensity: 6-8 × 600m with shorter recovery periods
IPPT simulation at 85-90% effort
Run up to 8-10 km for endurance session