Sunday, May 8, 2011

Tips for Standing Broad Jumps

#1 Tip

Consider doing staircase jumps.

The motion and technique for jumping up staircases are comparable to that of the standing broad jumps.

Place focus on your hand motion to obtain better performance and result for your standing broad jumps.
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Tips for Chin-Ups

#1 Tip.

Use a relatively thinner bar to train or practice your chin-ups.

As chin-ups are a test of both your upper body strength and grip, using a thinner bar will minimise the focus on the strength of your grip and work on your upper body strength primarily.

After gaining significant upper body strength, you can then concentrate on strengthening your grip.

Therefore acheiving higher successes for your training.
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Saturday, May 7, 2011

IPPT Score Table for NSmen aged 40-44 (Cat Z1)

GRADE POINTS SIT-UP
(Rep) 		STANDING
BROAD
(cm) 		CHIN-UP
(rep) 		4X10M
SHUTTLE
RUN
(sec) 		2.4KM
RUN
(min:sec)
A 5 > 32 N.A. > 6 N.A. < 12:01
B 4 30 - 32 N.A. 5 - 6 N.A. 12:01 - 12:35
C 3 27 - 29 N.A. 4 N.A. 12:36 - 13:10
D 2 24 - 26 N.A. 3 N.A. 13:11 - 13:45
E 1 21 - 23 N.A. 2 N.A. 13:46 - 14:20


Service 
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 D + 6 D + 7 C + 10 B + 13 & < 11.00MIN for 2.4KM RUN
Before 1st April 1994 E + 7 D + 7 C + 10 B + 13 & < 11.00MIN for 2.4KM RUN

Combat
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 D + 7 D + 8 C + 11 B + 13 & < 11.00MIN for 2.4KM RUN
Before 1st April 1994 E + 7 D + 8 C + 11 B + 13 & < 11.00MIN for 2.4KM RUN

Guards
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 D + 8 D + 9 C + 12 A + 15 & < 10.30MIN for 2.4KM run
Before 1st April 1994 D + 8 D + 9 C + 12 A + 15 & < 10.30MIN for 2.4KM RUN

Commandos/Divers
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 C + 10 C + 12 B + 13 A + 15 & < 10.30MIN for 2.4KM RUN
Before 1st April 1994 C + 9 C + 12 B + 13 A + 15 & < 10.30MIN for 2.4KM RUN
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IPPT Score Table for NSmen aged 50 and above (Cat Z3)

GRADE POINTS SIT-UP
(Rep) 		STANDING
BROAD
(cm) 		CHIN-UP
(rep) 		4X10M
SHUTTLE
RUN
(sec) 		2.4KM
RUN
(min:sec)
A 5 > 29 N.A. > 4 N.A. < 12:41
B 4 27 - 29 N.A. 4 N.A. 12:41 - 13:15
C 3 24 - 26 N.A. 3 N.A. 13:16 - 13:50
D 2 21 - 23 N.A. 2 N.A. 13:51 - 14:25
E 1 18 - 20 N.A. 1 N.A. 14:26 - 15:00


Service
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 D + 6 D + 7 C + 10 B + 13 & < 11.30MIN for 2.4KM RUN
Before 1st April 1994 E + 7 D + 7 C + 10 B + 13 & < 11.30MIN for 2.4KM RUN

Combat
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 D + 7 D + 8 C + 11 B + 13 & < 11:30MIN for 2.4KM RUN
Before 1st April 1994 E + 7 D + 8 C + 11 B + 13 & < 11.30MIN for 2.4KM RUN

Guards
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 D + 8 D + 10 C + 12 A + 15 & < 11.00MIN for 2.4KM run
Before 1st April 1994 D + 8 D + 10 C + 12 A + 15 & < 11.00MIN for 2.4KM RUN

Commandos/Divers
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 C + 10 C + 12 B + 13 A + 15 & < 11.00MIN for 2.4KM RUN
Before 1st April 1994 C + 9 C + 12 B + 13 A + 15 & < 11.00MIN for 2.4KM RUN
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IPPT Score Table for NSmen aged 45-49 (Cat Z2)

GRADE POINTS SIT-UP
(Rep) 		STANDING
BROAD
(cm) 		CHIN-UP
(rep) 		4X10M
SHUTTLE
RUN
(sec) 		2.4KM
RUN
(min:sec)
A 5 > 30 N.A. > 5 N.A. < 12:21
B 4 28 - 30 N.A. 4 - 5 N.A. 12:21 - 12:55
C 3 25 - 27 N.A. 3 N.A. 12:56 - 13:30
D 2 22 - 24 N.A. 2 N.A. 13:31 - 14:05
E 1 19 - 21 N.A. 1 N.A. 14:06 - 14:40


Service
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 D + 6 D + 7 C + 10 B + 13 & < 11.15MIN for 2.4KM RUN
Before 1st April 1994 E + 7 D + 7 C + 10 B + 13 & < 11.15MIN for 2.4KM RUN

Combat
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 D + 7 D + 8 C + 11 B + 13 & < 11.15MIN for 2.4KM RUN
Before 1st April 1994 E + 7 D + 8 C + 11 B + 13 & < 11.15MIN for 2.4KM RUN

Guards
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 D + 8 D + 10 C + 12 A + 15 & < 10.45MIN for 2.4KM run
Before 1st April 1994 D + 8 D + 10 C + 12 A + 15 & < 10.45MIN for 2.4KM RUN

 Commandos/Divers
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 C + 10 C + 12 B + 13 A + 15 & < 10.45MIN for 2.4KM RUN
Before 1st April 1994 C + 9 C + 12 B + 13 A + 15 & < 10.45MIN for 2.4KM RUN
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IPPT Score Table for NSmen aged 35-39 (Cat Z)

GRADE POINTS SIT-UP
(Rep) 		STANDING
BROAD
(cm) 		CHIN-UP
(rep) 		4X10M
SHUTTLE
RUN
(sec) 		2.4KM
RUN
(min:sec)
A 5 > 33 > 224 > 7 < 10.6 < 11:41
B 4 31 - 33 216 - 224 6 - 7 10.6 - 10.7 11:41 - 12:15
C 3 28 - 30 207 - 215 4 - 5 10.8 - 10.9 12:16 - 12:50
D 2 25 - 27 198 - 206 3 11.0 - 11.1 12:51 - 13:25
E 1 22 - 24 189 - 197 2 11.2 - 11.3 13:26 - 14:00


Service
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 D + 10 D + 12 C + 15 B + 21 & < 10.45MIN for 2.4KM RUN
Before 1st April 1994 E + 12 D + 12 C + 15 B + 21 & < 10.45MIN for 2.4KM RUN

Combat
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 D + 12 D + 15 C + 18 B + 21 & < 10.45MIN for 2.4KM RUN
Before 1st April 1994 E + 12 D + 15 C + 18 B + 21 & < 10.45MIN for 2.4KM RUN

Guards
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 D + 15 D + 18 C + 21 A + 25 & < 10.15MIN for 2.4KM run
Before 1st April 1994 D + 15 D + 18 C + 21 A + 25 & < 10.15MIN for 2.4KM RUN

Commandos/Divers
ORD DATE STANDARD

Pass
Incentive
($100)
Silver
($200)
Gold
($400)
After 1st April 1994 C + 17 C + 20 B + 23 A + 25 & < 10.15MIN for 2.4KM RUN
Before 1st April 1994 C + 15 C + 20 B + 23 A + 25 & < 10.15MIN for 2.4KM RUN
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