Training tips for NAPFA test

3 Most Feared Station With Most Number Of Casualties

In no particular order of being feared,

1. Standing Broad Jump
2. Pull-up
3. 2.4 km run

For those experiencing difficulties in obtaining at least a grade D for the above stations in order to achieve a minimum of a silver award in your pre-NS NAPFA test, here are some tips that I hope would be useful to you.

First of all, let me educate those who are still unaware, healthy and combat-fit pre-NS boys need to obtain a minimum of a silver award in order to serve only 9 weeks of Basic Military Training (BMT). If not, you have to serve an additional 8 weeks of Physical Training Phase (PTP) or 10 weeks more for obese boys.

There are still some boys that are not very much motivated to train for this incentive and as a result, they have to spend another 8-10 weeks of their lives serving the country. No comments on their loyalty and enthusiasm for national service.

What can you do in 8-10 weeks?

1. Work to get richer
2. Workout to get fitter
3. Both

I hope you get my point. Attached is a sample training programme that I have used for a group with some modifications for the general public. It is designed in such a way that it’s convenient to trainees.

For SBJ and pull-up, all you need is a fitness corner which can be found everywhere. Improvise by bringing a measuring tape with you to measure your SBJ attempts if you do not have access to a SBJ mat. Power push-up is a push-up with your hands leaving the ground explosively during the upward motion and landing back again with soft elbows (bent to minimize the impact)

For 2.4 km run, you need a running track or anywhere you can gauge the distance easily. It is important to time yourself and not go by how tired you are because NAPFA test is not a test of how tired you are; it is to test you on your timing.

Depending on your area of weakness, you can do the respective workouts 1-3 times per week as long as you don’t overtrain. Feel free to improvise on your own such as changing the reps or intensity etc. But make sure that your training is progressive.

ALL THE BEST!

Unit Plan Topic/Focus: Improving Standing Broad Jump (SBJ)
Equipment booking/ Facilities scheduling: Fitness corner

Week	Activities	Teaching cues/points	Organization
1	Activity 1 Step-up · Step up as fast as possible within 30 seconds · 3 sets x 30 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 30 · Power squat x 20 · Standing vertical jump x 20 · Tuck jump x 10 · Perform 5 attempts of SBJ	· Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Any elevated platform (knee height)
2	Activity 1 Step-up · Step up as fast as possible within 30 seconds · 3 sets x 30 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 30 · Power squat x 20 · Standing vertical jump x 20 · Tuck jump x 10 · Perform 5 attempts of SBJ	· Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Any elevated platform (knee height)
3	Activity 1 Step-up · Step up as fast as possible within 40 seconds · 3 sets x 40 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 25 · Standing vertical jump x 25 · Tuck jump x 15 · Perform 5 attempts of SBJ	· Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Any elevated platform (knee height)
4	Activity 1 Step-up · Step up as fast as possible within 40 seconds · 3 sets x 40 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 25 · Standing vertical jump x 25 · Tuck jump x 15 · Perform 5 attempts of SBJ	· Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Any elevated platform (knee height)
5	Activity 1 Step-up · Step up as fast as possible within 50 seconds · 3 sets x 50 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 30 · Standing vertical jump x 30 · Tuck jump x 15 · Perform 5 attempts of SBJ	· Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Any elevated platform (knee height)
6	Activity 1 Step-up · Step up as fast as possible within 50 seconds · 3 sets x 50 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 30 · Standing vertical jump x 30 · Tuck jump x 15 · Perform 5 attempts of SBJ	· Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Any elevated platform (knee height)
7	Activity 1 Step-up · Step up as fast as possible within 60 seconds · 3 sets x 60 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 30 · Standing vertical jump x 30 · Tuck jump x 15 · Perform 5 attempts of SBJ	· Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Any elevated platform (knee height)
8	Activity 1 Step-up · Step up as fast as possible within 60 seconds · 3 sets x 60 seconds · 1st set – 50 % of maximum speed · 2nd set – 80% of maximum speed · 3rd set – 100% of maximum speed Burpees · Same as above Activity 2 Diminishing returns workout · Squats x 40 · Power squat x 30 · Standing vertical jump x 30 · Tuck jump x 15 · Perform 5 attempts of SBJ	· Firm footing on the steps at all time · Alternate lead foot in consecutive sets · Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Any elevated platform (knee height

Unit Plan Topic/Focus: Improving pull-up
Equipment booking/ Facilities scheduling: Fitness corner

Week	Activities	Teaching cues/points	Organization
1	Activity 1 Diminishing returns workout · Push-up x 20 · Power push-up x 5 · Pull-up / inclined pull-up x 20 · Dips x 20	· Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Fitness corner
2	Activity 1 Diminishing returns workout · Push-up x 25 · Power push-up x 5 · Pull-up / inclined pull-up x 20 · Dips x 2	· Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Fitness corner
3	Activity 1 Diminishing returns workout · Push-up x 30 · Power push-up x 10 · Pull-up / inclined pull-up x 25 · Dips x 25	· Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Fitness corner
4	Activity 1 Diminishing returns workout · Push-up x 30 · Power push-up x 10 · Pull-up / inclined pull-up x 25 · Dips x 25	· Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Fitness corner
5	Activity 1 Diminishing returns workout · Push-up x 30 · Power push-up x 10 · Pull-up / inclined pull-up x 30 · Dips x 30	· Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Fitness corner
6	Activity 1 Diminishing returns workout · Push-up x 30 · Power push-up x 10 · Pull-up / inclined pull-up x 35 · Dips x 30	· Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Fitness corner
7	Activity 1 Diminishing returns workout · Push-up x 40 · Power push-up x 15 · Pull-up / inclined pull-up x 40 · Dips x 30	· Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Fitness corner
8	Activity 1 Diminishing returns workout · Push-up x 40 · Power push-up x 15 · Pull-up / inclined pull-up x 40 · Parallel bar/bench Dips x 30	· Observe techniques and correct when necessary · Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.	Fitness corner

Unit Plan Topic/Focus: Improving 2.4 km run
Equipment booking/ Facilities scheduling: Running track

Week	Activities	Teaching cues/points	Organization
1	Activity 1 Interval run · 4 sets x 400m · Work:rest ratio is 1:2 · 110-120% of usual 2.4 km running speed	· Maintain a consistent running tempo by maintaining speed or increasing speed for each laps	Track
2	Activity 1 Interval run · 4 sets x 400m · Work:rest ratio is 1:1.5 · 110-120% of usual 2.4 km running speed	· Maintain a consistent running tempo by maintaining speed or increasing speed for each laps	Track
3	Activity 1 Interval run · 5 sets x 400m · Work:rest ratio is 1:2 · 110-120% of usual 2.4 km running speed	· Maintain a consistent running tempo by maintaining speed or increasing speed for each laps	Track
4	Activity 1 Interval run · 5 sets x 400m · Work:rest ratio is 1:1.5 · 110-120% of usual 2.4 km running speed	· Maintain a consistent running tempo by maintaining speed or increasing speed for each laps	Track
5	Activity 1 Interval run · 5 sets x 400m · Work:rest ratio is 1:1.5 · >120% of usual 2.4 km running speed	· Maintain a consistent running tempo by maintaining speed or increasing speed for each laps	Track
6	Activity 1 Interval run · 6 sets x 400m · Work:rest ratio is 1:1.5 · >120% of usual 2.4 km running speed	· Maintain a consistent running tempo by maintaining speed or increasing speed for each laps	Track
7	Activity 1 Interval run · 6 sets x 400m · Work:rest ratio is 1:1 · >120% of usual 2.4 km running speed	· Maintain a consistent running tempo by maintaining speed or increasing speed for each lap	Track
8	Activity 1 Interval run · 6 sets x 400m · Work:rest ratio is 1:1 · >120% of usual 2.4 km running speed · Each lap should be 10-20% faster than your targeted timing (2.4 timing divided by 6) in order for you to achieve it	· Maintain a consistent running tempo by maintaining speed or increasing speed for each lap	Track