Training for IPPT - Part II

ARMY FITNESS CENTRE

PT Bulletin 02/09

By Ms Tan Chui Chin, PT Prog & Doct Offr

Raise the Bar for your Chin-ups!

Introduction

Technique for Chin-up Training

Do you have good upper body strength endurance? Do you

have trouble improving your chin-up performance? For this
issue of the IPPT series, let's explore how you can perform
better for your chin-ups by training correctly, with the right
methods and progression.

Executing proper chin-ups requires good technique like all

other strength training exercises. Let's first talk about the
different gripping methods. There are three types as stated
below:
a. Underhand Grip - Figure 1 (Lats, upper back and biceps)
b. Overhand Grip - Figure 2 (Lats and biceps)
c. Alternated Grip - Figure 3 (Lats, upper back and biceps)

Figure 1: Underhand grip

Why Chin-ups?
Generally, being able to do a
decent number of chin-ups
means you have reasonable
upper body strength endurance.
This is assessed through this
IPPT station. The primary muscles used during chin-ups is the
latissimus dorsi (lats, or commonly known as the 'wings'), and
the bicep muscles.

Primary muscle used in chinup - the lats.

Translating the benefits of chin-ups to our functional tasks

means being able to do things such as heaving yourself up
and over low walls and clearing windows in urban operations. When you have better upper body strength and
endurance, you will be able to perform upper body strength
related combat tasks more efficiently.

Heaving yourself up and over

low walls.

Clearing this UO obstacle utilises lats as well.

Figure 2: Overhand grip

Figure 3: Alternate grip

Some pointers on technique are:

1. Position your arms comfortably more than shoulder-width
apart.
2. Pull your body up and your chin above the bar for one
proper count.
3. Always relax your legs and do not jerk. The more tense up
you are, the more energy you expend, compromising the
number of reps completed.
4. Breathe in on the way down and breathe out going
towards the bar.
5. Try not to hang on too long
on the bar as this will also
cause lack of consistency in
the execution and you'll also
waste energy if you do so.
Note: If you are executing the
chin-ups correctly, you should
feel the squeezing of your lats
at the end of the chin-up action
(i.e. when your chin reaches the
bar).

During training, try holding 1-2

secs at the end of the chin-up
action to feel the squeezing of lats
as shown by the arrow.

Weight Training Helps!

Arm Exercises

To heave your own body weight over the bar for a number of
repetitions (or 'reps'), you have to consistently work on your
chin-ups and supplement with back / arm strength training
exercises.

Building up your arm muscles also help enhance your

strength in executing chin-ups. These secondary muscles
help the lats perform the work. Include them as part of your
training regime.

The recommended number of sets and repetitions for the

strength training exercises is 2-4 sets of 8-15 reps; rest interval
between sets of 1-1 minutes, for 2-3 times a week for 8-10
weeks. The dosage, however, depends on the individual's
current chin-up performance.

Bicep curls

Training Progression
To progress from your current training volume, for example, 3
sets of 10 reps, you can either increase the training volume by
increasing the sets (to 4 sets of 8-10 reps) or increasing the
reps (to 3 sets of 12 reps), keeping the resistance constant.
You can also increase the resistance, keeping the sets or reps
constant. Note that the last 2 reps of each set should be done
with considerable efforts.
Let's take a look at the different types of exercises you can
perform.

You can choose either to use dumbbells or weight machines

to work your biceps.

Try Eccentric Strength Training

Some of you may have tried this training method to boost your
arm power and lats for chin-ups before, especially zero-fighters. Research has shown eccentric strength training is good
way to stimulate muscle development. So, to include eccentric training once a week as part of your training regime may
be another way to boost your strength.
Eccentric Strength Training
Heave yourself over the chin-up bar with the help of buddies
and slowly lower yourself down in a span of 5-6 seconds,
focusing on your lats as you do so. Do this for at least 3 sets
with the help of 2 buddies, if necessary.

Supplementary Back Exercises

Include Core Training

Here's a few common back strengthening exercises you can

do in our SAF gyms.

A stable trunk during chin-up can remove unnecessary movements and help in efficient movement. You can incorporate
core exercises such as the plank, crunches and prone rower
in your chin-up regime.

a.
b.
c.
d.
e.

Lat Pulldown
Chin-up Trainer
Assisted Chin-up
Seated Row
Dumbbell Bent-Over Row

Lat Pulldown
This exercise works mainly the
lats. It has a similar pulling action
as chin-ups. Start with a resistance of 50-70% of your bodyweight, executing 8-12 reps of 2-3
sets.
Seated Row / Dumbbell BentOver Row
These two exercises work the
lats and rhomboids (muscles between shoulder blades) and you
would perform a pulling action
towards the chest. Similarly, do
8-12 reps of 2-3 sets.
Assisted Chin-up
This exercise works best for
those who can perform zero or a
few chin-ups at one go. Find
yourself two buddies and have
them stand by your sides, each
of them supporting your knees
and shin while you are executing
your chin-ups. They will provide
some assistance if you could not
do a proper chin-up using your
own strength. This is similar to
the Chin-up Trainer found in
some gyms.
Note: When doing these exercises, focus intently on the
muscles used. This would help to build up strength in that
particular muscle part more effectively.

Misconceptions - Have you been training right?

1. Doing maximal one set chin-up routine is the best
method to improve chin-ups.
The more effective method to improve chin-ups would be to
perform multiple sets of chin-ups. The intensity, reps and rest
period between sets depends on your current chin-up performance.
If you can do a max of 8 reps, you should do multiple sets of
about 50-70% of 8 reps. Therefore, you should be performing
3 sets of about 4-6 reps.
For those who do less than 5 reps, perform multiple sets of 5
reps assisted chin-ups.
2. Push-ups help increase chin-up performance.
Push-ups is not a specific training for chin-ups but it prevents
muscular imbalance as it trains the opposing muscles that
are involved in a chin-up. Chin-ups utilises mainly the back
muscles while for push-ups, primarily the chest and arm
muscles are used. Specific training on the back should be
done to improve chin-up performance.
3. To improve chin-ups, they must be done everyday.
There is no necessity to do chin-ups on a daily basis. You
need to let your primary muscles rest in order to adapt to the
training, making them stronger after each training session.
Therefore, the recommended chin-up sessions would be 2-3
times per week, with the reps and sets as stated in point 1
above.

Conclusion
For those weak in chin-ups (<7 reps), you can refer to the
recommended programme in the following page.
No matter what you current chin-up level may be, with proper
and adequate conditioning, you should be able to clock a few
more reps. Strive on for a stronger upper body!

Recommended IPPT Programme for Chin-up Failures

Mon

Wed

Fri

Chin-up CAT /
Circuit 1

ST /
3km run (18mins)

Circuit 1 /
2km run (12mins)

Circuit 1 /
3km run (18mins)

IST

Circuit 1 /
3km run (18mins)

Circuit 2 /
3km run (18mins)

ST /
2km run (12mins)

Circuit 2 /
3km run (18mins)

Circuit 2 /
3km run (18mins)

IST

Circuit 2 /
3km run (18mins)

Circuit 3 /
3km run (18mins)

ST /
2km run (12mins)

Circuit 3 /
3km run (18mins)

Circuit 3 /
3km run (18mins)

IST

Circuit 3 /
3km run (18mins)

Circuit 4 /
3km run (18mins)

ST /
2km run (12mins)

Circuit 4 /
3km run (18mins)

Circuit 4 /
3km run (18mins)

IST

Chin-up CAT

1.

Circuit 1.
Group A (able to do 4-5reps): 3reps x 3sets
Group B (2-3reps): 2reps x 2; 1rep x 2
Group C (< 2reps): 3-4reps (inclined chin-up) x 3; 3reps (assisted chin-up) x 2. [Provide assistance as and
when required]

2.

Circuit 2.
Group A (able to do 5reps): 4reps x 3sets
Group B (3reps): 2reps x 3; 1rep x 2
Group C (< 2reps): 4-5reps (inclined chin-up) x 3; 3reps (assisted chin-up) x 3. [Provide assistance as and
when required]

3.

Circuit 3.
Group A (able to do 5-6reps): 5reps x 3sets
Group B (3-4reps): 3reps x 3; 2reps x 2
Group C (< 2reps): 5reps (inclined chin-up) x 3; 3reps (assisted chin-up) x 3. [Provide assistance as and when
required]

4.

Circuit 4.
Group A (able to do 5-6reps): 6reps x 2sets; 6reps (inclined chin-ups) x 2
Group B (<4reps): 4reps x 2; 5reps (inclined chin-up) x 2. [Provide assistance as and when required]

5.

IPPT Specific Training (IST).

IST is conducted periodically to ensure that the technical skills required in the other stations (Standing Broad
Jump, Shuttle Run and Sit-Ups) are maintained. These sessions ensure that the individual's standards in the
static stations do not fall. They include executing one set of chin-up to failure and then use buddy assistance
to complete 2 more reps.

6.

Strength Training (ST).

ST is conducted on alternate weeks to supplement the chin-ups. Below are the exercises to be done for 3
sets of 8-12 reps:
a.
b.
c.
d.

Lat Pulldown
Seated Row / Dumbbell Bent-Over Row
Assisted Chin-up
Bicep Curl

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