LIVING FIT

Operationally Ready National Servicemen (NSmen) who need more help with their physical fitness have seen their options increase in the past few months.

On 1 Sep, the Singapore Armed Forces (SAF) rolled out five IPT programmes to give NSmen more choices when it comes to fitness training.

Instead of just focusing on the Individual Physical Proficiency Test (IPPT) stations, the programmes give NSmen the option of working on areas such as endurance, agility and aerobic capacity.

The SAF also announced trials of several IPT-related initiatives. NSmen could soon clock IPT sessions at public spaces nearer to work and home, during their lunch times and even do some sessions on their own by logging their exercise routines with the aid of fitness-tracking technology.

The rationale is simple: The SAF hopes more fitness choices will better motivate NSmen to keep fit and in turn, boost the SAF's overall operational readiness.

"Physical fitness is a personal responsibility and we want our NSmen to take ownership of their physical fitness," said Chief of Army Major-General Perry Lim on the changes to the IPPT system.

Key changes

IPT sessions will now last 75 minutes, down from the previous two hours. NSmen will also get more coaching as class-sizes have been reduced to 30 from the previous 50 per class.

NSmen will now be able to book IPT sessions on the same day. Previously, IPT and Remedial Training (RT) sessions had to be booked by 12pm for next-day sessions.

There will also be more IPT and RT sessions held at the Fitness Conditioning Centres on weekdays and weekends.

On trial

And the SAF is already working on making it even more convenient for NSmen to stay fit. A four-month trial, started in September, lets NSmen use fitness trackers to clock IPT sessions. Another trial initiative lets NSmen attend IPT sessions at locations outside the Fitness Conditioning Centres, and is called IPT-in-the-Park."The idea is to move from a one-size-fits-all approach to one that gives NSmen more choices," said Colonel Ng Ying Thong, Assistant Chief of the General Staff (Training).

The SAF's Fitness Roadmap

The Singapore Armed Forces (SAF) takes a holistic approach to fitness with effective and progressive training to build individual fitness levels and strengthen operational readiness.

Operationally ready

Better fitness

Combat fitness

The progressive training includes the Standard Obstacle Course (SOC), Vocation Obstacle Course (VOC), Vocation Related Exercises (VREs) and outfield training at various levels (Company, battalion, etc). Soldiers also undergo route marches of various distances to build combat fitness.

• Standard Obstacle Course
  The redesigned SOC announced in 2010 included obstacles such as the Corridor (which trains soldiers to duck through areas of restricted height) to better emulate the operating environment and develop soldiers' strength, agility and endurance for basic combat movement and tasks.
   
• Vocation Obstacle Course
  The VOC further builds mission-specific combat fitness. Soldiers have to complete their VOCs as a team, including tasks specific to their vocations. For example, the Commandos are required to clear the VOC while carrying a detachment's typical load.
   
• Vocation Related Exercises
  Mission-specific exercises designed to train soldiers for their respective vocations. For example, VREs for combat engineers work on developing upper body and core strength.

Physical fitness

Progressive training through regular exercise, gym training, sports such as running and swimming, and the Individual Physical Proficiency Test (IPPT)

IPPT/IPT window

Enhanced Monetary Incentives for IPPT

Gold: $500

Silver: $300

Pass with incentive:  $200

ENHANCED IPT

Started 1 Sep 2014 // More sessions // Choice of five programmes

Aerobic Threshold Training

Aerobic Capacity Enhancement

Examples: Triathlon training (running, swimmer stretches, stationary cycling)
 

Metabolic circuits

Power and Endurance Training

Examples: Kettlebells (swings, squats & lifts), Medicine Ball (Russian twists, full squats, press-ups, running)
 

IPPT specific

Specific Strength and Aerobic Training for IPPT

Examples: Calisthenics Training (push-up, sit-up, burpees, squat), Fartlek (Run 2m30s per 400m pace with static exercises in-between)
 

Weight loss

Weight Management

Examples:  Gym training (chest press, row machines, bench press), Spinning (stationary cycling)
 

Sports/games-based training

Agility and Skill-based Training

Examples: Soccer, Basketball, Touch Rugby

IPT-in-the-park

Four-month trial started on 18 Sep 2014 // Five locations

Further enhancements

Shorter booking lead-time

• Before: Next-day IPT/RT sessions must be booked before 12pm
• Now: Book IPT and RT on the same day

More flexible timings

• More timeslots for IPT/RT training sessions at Fitness Conditioning Centres (FCCs) on weekdays and weekends

• Trial of weekday IPT lunch-hour sessions

Effective & engaging training

• IPT & RT sessions conducted in smaller groups of 30
• More personalised coaching
• Each session lasting only 1 hour 15mins, down from 2 hours

[Trial] IPT-in-the-Park

• 4-month trial to conduct IPT at venues outside of SAF camps for greater flexibility to servicemen
   

Current locations

1. Khatib FCC

2. Maju FCC

3. Kranji FCC

4. Bedok FCC

Trial locations

5. The Promontory @ Marina Bay

6. MOE Co-Curricular Activities Branch

7. Jurong Central Park

8. Bishan Park

9. Punggol Park

Self-administered IPT

Four-month trial started in September 2014. Allows servicemen to clock IPT sessions using fitness tracker technology
 

I can use...

iDAT tracker

Health Promotion Board's GPS-enabled run tracker app for smartphones and other devices

Fitness band

Wearable fitness device which syncs with a third-party webpage or app

One IPT Session is...

• 75 minutes of running in one week

I have to do...

• 8 out of 10 sessions will be self-administered IPT

• First and last IPT sessions, i.e. IPPT tests, will still be conducted in one of the FCCs

Can I sign up now?

The trial is only for a selected SAF National Service unit. The SAF will conduct a review after the trial to assess the feasibility of Self-Administered IPT. Servicemen who do not complete the eight sessions at the end of the trial will have to do their remaining sessions at an FCC.

Update: The IPT-in-the-park trial location at the MOE Co-Curricular Activities Branch was changed to Pasir Ris Park from 21 Oct 2014.