“To the past, present and future servicemen of the SAF- your sacrifice and dedication keep our land safe and

ensure that we sleep soundly at night.”

NS Preparatory Training

Sebestian Ng Pui Kim-Chief Instructor (AFC-SPT)

BSc Sport Science- UWA, ASCA 2, FIC, FISAF-PT, NCAP

Heng Song Po – OIC Combat Fitness Support Group (AFC-SPT)

BSc Sport and Exercise Science- ECU, ASCA 2, FIC, NCAP

Scope

● Physical & psychological preparation

● Simple ideas to motivate yourself

towards fitness

● Managing stress

● Training for NAPFA/IPPT

Physical Preparation

● Physical Preparation

– Cardiovascular endurance

– Muscular strength and conditioning

– Motor ability

● Combat Fitness

– Ability to carry out warrior’s tasks

& battle drills

SOC VIDEO VOC VIDEO

SOC_VOC_VRE/Redesigned Combat Obstacles - Large(2).m4vSOC_VOC_VRE/Infantry VOC - Large(2).m4v

EX SCORPION KING

TERM WEEK

IN PROC- ESSING CLT1 WT

CLT2

ST 3

ST ST 4

ST ST 5

SOC ST 6

IPPT ST 7

ST 8

ST 9

SOC ST 10

ST 11

ST 12

ST 13 IPPT

ST 14

MON TUE WED

ER

ST

ST

ST

ER

OIL

THU FRI

Orientation Run

CT

ER

IPPT

ST

SOC

SENIOR BAR

PRESENT.

IPPT

SAT

ER

SUN

WT INITIATION

LEADERSHIP CHALLENGE

SPORTS SPORTS

SPORTS SPORTS

SPORTS SPORTS

SPORTS SPORTS CDTS 1

EX CENTIPEDE

EX CENTIPEDE SPORTS CDTS 2

Ex COUGAR

SPORTS RECOVERY Ex COUGAR

ER Ex SCOR-

PION KING TEWT

SPORTS CDTS 3

RECOVERY

16 km RM

FM

SPORTS

ER

RM

IPPT

SEOC

SOC

FM

ST

CT

WT

Endurance Run

Route March (4KM/HR)

IPPT Test

SAFTI Endurance Obstacle Course

Standard Obstacle Course

Weights Training

LEGEND

FAST March (5.3KM/HR)

Circuit Training

Endurance Run

Strength/Speed Training

RM

RM

RM RM

PERIODISATION

Weeks 1-14

CLT and Service Term

MICROCYCLE BEEP TEST

ER

ER

1

2

3

4

5

7

6

8

10

12

13

14

4 km

3 km

5 km

6 km

7 km

8 km

3

5

10

11

12

13

14

RM

3 km (MD)

6 km

16 km

24 km

WEEK

11

1 3 km

3 km, 3km 2

9

7

8 km

6

4

9

SOC HOLIDAY OIL

ST

ST

SPORTS SPORTS

4 km

6 km (MD) CETL

SPORTS

9 km

Compass Course

8

TERM WEEK

BLOCK LEAVE PT 15

PT 16

PT 17

PT 18

PT 19 IPPT

PT 20

PT 21

PT 22

PT 23

PT 24

PT 25

PT 26

PT 27

PT 28

MON TUE WED

ER

SOC

THU FRI

IPPT

SOC

SAT SUN

SPORTS

Ex WOLF

ST HOLIDAY

Ex LANCER

OIL SPORTS

ER

15

17

16

18

19

20

21

22

23

24

25

26

27

28

9 km

15

18

19

22

23

24

26

27

28

RM

6 km MD with CETL

32 km CSB

6 km MD with CETL

WEEK

ER

RM

IPPT

SEOC

SOC

FM

ST

SW

Endurance Run

Route March

IPPT Test

SAFTI Endurance Obstacle Course

Standard Obstacle Course

Fast March

Strength/Speed Training

Swim

LEGEND

RM

Combat Skills Badge

PERIODISATION

Weeks 15-28

Pro Term

MICROCYCLE BEEP TEST

SPORTS SOC RECOVERY

EX HUN- TER I

IPPT

RECOVERY JPC

HOLIDAY Ex LANCER

SW SPORTS CDTS 4 ER SOC

Ex LANCER

OIL

Ex LANCER

ST

INTERNSHIP

ST SPORTS

CSB

SPORTS IPPT

ST Ex DUMP- IN Ex JAG-

UAR SPORTS OIL

10 km

FM

8 km

JPC

SOC

6 km MD

25 25

SPORTS

16

17

21

20

ST

ST

CSB

TERM WEEK

PT 29

PT 30

PT 31

PT 32

PT 33

PT 34

PT 35

PT 36

JT 37

JT 38

MON TUE WED THU FRI SAT SUN

ER

29

30

31

32

33

34

35

37 6 km

29

30

31

32

33

34

36

37

38

RM

12 km

WEEK

35

ER

RM

IPPT

SOC

ST

Endurance Run

Route March

IPPT Test

Standard Obstacle Course

Strength/Speed Training

LEGEND

PT Excellent Challenge

SAFTI Endurance Obstacle Course

PERIODISATION

Weeks 29-39

Pro Term and Joint Term

MICROCYCLE Ex STARLIGHT/CRESCENDO

Ex STARLIGHT/CRESCENDO

Ex STARLIGHT/CRESCENDO

OIL Ex SL/CR

OIL Ex SL/CR

SPORTS ST

7 km

HOLIDAY COASTAL

HOOK OPS

SOC HOLIDAY ST

Ex PANTHER

PLATOON ASSAULT COURSE

MBT SPORTS

BEEP TEST

SPORTS ER ACPC PRAC- TICE 1

SPORTS SPORTS

ARMY UNIT VISIT

ACPC FULL

DRESS ACPC

COMMS PARADE Vetting

SPORTS COMMS PARADE

ST

PE

JT 39

ST

Ex COYOTE I

Ex COYOTE II

RECOVERY Ex COY-

OTE

PE COMMS PARADE Vetting

SPORTS

SEOC

SEOC

COMMS PARADE

PRAC

39 39

ER

38

36

Bad Nervous versus Good Nervous

Stress, Arousal & Anxiety

Psychological Preparation

● Personal Issues

– Romantic relationship

● Long lasting & meaningful relationships are possible.

● Compatibility & commitment at this age?

● Often unstable/transient?

– Educational goals

● Limited time during NS to pursue educational goals

● Stressful to pursue educational goals

– Personal & family financial issues

● Internet football gambling, overspending, imprudent

foreign exchange trading

● Limit spending, seek help

● Illegal money lenders is not recommended

Simple ideas to motivate yourself

towards fitness ● Intrinsic Motivation:

– Know the benefits of fitness

● Reduce Chronic Heart Diseases

● Look good

– Set goals (Sense of accomplishment)

● BMI of 18-22 kg/m2 ; 2.4km Run at 10:30; 10 Chin-ups etcs

– Get a fitness buddy (enhance commitment)

● Extrinsic Motivation:

– Reduce 2 months of NS (8 weeks PTP)

– Monetary award ($200- Gold/$100- Silver)

– CCA points to aid in application for University

Five Tips Before Entering NS

● Physical Demands

– Get out of the house and start building up your fitness now!

● Regimentation

– Adopt a positive perception – that these rules and regulations

are means to help us develop self-discipline and resilience,

which are key to success in life

● Communal Living & Dealing with Diversity

– Learn to work as a team! Teamwork encourages bonding and

boosts morale. It allows us to learn, relating to people from all

walks of life. You can learn from one another how to cope with

stress and adjustment.

Five Tips Before Entering NS

● Homesickness

– Learn to be independent and be able to take care of yourself. In

doing so, you can develop confidence in your own abilities,

which is a quality that may come a long way to help you in life.

● Financial Needs

– Budget your expenditure so that you will not overspend. Also,

adjust your lifestyle and spending habits.

Chin Up

Measures back muscle muscular

strength and endurance

Involves Back & Arms

Latissimus dorsi

Biceps

Forearms

Source: Strength Training Anatomy Delavier F.

Exercises

Exercises

Incorporate the different phases of contraction in

training

Eccentric Training / “Controlled Lowering”

Isometric Training / “Maintain Chin Over Bar”

Sit Up

Measures abdominal muscular

strength and endurance

Involves trunk & hips

Rectus Abdominis (Six Packs)

Obliques (Sides of waist)

Exercises

SBJ

Measures explosive power of the

lower limbs

Involves hips & lower limbs& hips

Quadricps & hamstrings

Gluteus Maximus

Exercises

Exercises

Vertical Jump

Exercises

Vertical Jump

Exercises

Depth Jump

Shuttle Run

Measures motor ability

Involves energy systems

Reaction

Agility

Coordination

Exercises

Practise turning over shorter distances

Smooth is Fast

Exercises

Importance of developing good range of motion.

Flexibility of the groin area

2.4km

Measures cardiovascular fitness

Involves energy systems

Aerobic endurance (Predominant)

Anaerobic

Exercises

A strong aerobic base is necessary

Runs of 3-5km

2-4 times/week

Exercises

Combined with higher intensity runs

Interval Runs

Pacing

Training for 2.4 Km Run-Pacing

Dist

0

400m

800m

1.2km

1.6km

2.0km

2.4km

Target Time

10mins 5 mins

Training for 2.4 Km Run-Pacing

Dist

0

400m

800m

1.2km

1.6km

2.0km

2.4km

Target Time

5 mins

(300 s)

10mins 1’”40(100 s)

’’20’3

(200s)

6’40”

(400s)

8’20”

(500s)

Practice Pacing

Dist

0

100m

200m

100 m

200m

300 m

400 m

Target Time

25 secs

50 secs

25 secs

50

secs

75 s

(1’15”)

100 s

(1’40”)

F.I.T.T

F

• Frequency

• How Often

I

• Intensity

• How Hard

T

• Time

• How Long

T

• Type

• What Exercise

END