Mastering the IPPT Sit-Up Station: The 60-Second “Gold” Strategy

TL;DR: Master the IPPT sit-up station and secure Gold by understanding ELISS rules, eliminating no-counts, training 60-second intensity, and using smart rhythm and breathing strategies to maximize clean reps.

The sit-ups dissection

Listen, I’ve watched thousands of soldiers take the IPPT. The sit up station is the ultimate point stealer. It’s the one station where you can be physically fit but still fail to get the points you deserve because of a machine ELISS that does not care how hard you are trying. It only cares if you hit the sensors correctly.

I have seen strong guys stop at average scores and average guys surprise themselves because they understood the system. This is not about cheating. It is about knowing how the test actually works. The sit up station rewards clean movement, rhythm, and consistency more than brute strength.

In this guide, I’m giving you the trainer’s playbook to maximize your reps, avoid the dreaded no count, and bank those points for your Silver or Gold award. These are real coaching cues I use on test day, the same ones that help people squeeze out extra reps when it matters most.

The Anatomy of an ELISS-Proof Sit-Up

Before we talk about speed or numbers, you must understand how the machine thinks. ELISS is very black and white. Either you hit the requirement or you get nothing. Once you get the why, your reps become cleaner immediately.

The Start, The Shoulder Blade Rule

Every counted rep starts from the bottom. Your shoulder blades must clearly press into the mat and trigger the sensor. Halfway down does not count. I see many trainees rush and bounce without fully resetting. That is just burning energy for zero points. Do it properly. Reset every rep. No shortcut here.

The Finish, Elbow to Thigh Plane

Good news. You do not need to smash your elbows into your knees every time. You just need your elbows to cross the imaginary line of your thighs. This small detail saves a lot of energy. Shorter travel means faster rhythm and less fatigue. This is where smart trainees gain reps.

Hand Placement

If your vocation allows, cupping your ears is better than interlocking fingers. Interlocking causes people to pull their neck when tired. Cupping keeps the movement cleaner and safer. Less strain, more control. Do not be kan cheong about small differences. These small things add up big on test day.
This is the foundation. Get this right first, then we talk numbers.

The No Count Hall of Shame

I call these ghost reps. you do the work, your abs screaming, sweat dripping, but the machine says absolutely nothing. I have watched too many trainees lose easy points this way.

The Butt Lift

This one is classic. When you get tired, your body tries to cheat by lifting the backside and using the glutes like a spring. ELISS is not stupid. The moment your tailbone leaves the mat, the sensor catches it. That rep is gone. Stay flat and stay honest.

The Flying Hands

Hands come off the head, neck gets pulled, effort looks heroic. Result is zero. Once your hands leave position, ELISS does not recognise the rep. Plus, your neck suffers for nothing.

The Short Change

This one is sneaky and it catches a lot of people without them even realising. When fatigue kicks in, your brain starts bargaining. You tell yourself you went low enough, just a little short, should be okay. But ELISS does not negotiate. If your shoulder blades do not fully touch the mat, the sensor does not trigger and the rep disappears.

I see this happen most in the last 20 to 30 seconds. People rush, their range shortens, and suddenly every other rep goes missing. The fix is simple but not easy. Slow the rep slightly, feel your upper back settle into the mat, then come up again. One clean reset is worth more than two rushed ghost reps. Stay calm, stay controlled, and finish every rep properly.

Training Logic Volume vs Intensity

Let me be very straight with you. Stop doing 100 slow sit ups during your normal gym workout and thinking it will save you on test day. I have seen this mistake for years. The IPPT sit up station is not a marathon. It is a 60 second sprint. You are training your body to survive one minute of pressure, not to look good doing reps slowly.
If you want Gold, you must train the way the test feels.

Density Training to Survive the 60 Seconds

One of my favourite methods is density training using EMOM Every Minute on the Minute.

Here is how you do it

This trains your body to recover fast under fatigue. Your breathing, rhythm, and mental focus all improve. It feels uncomfortable, which is good. That is exactly how the test feels.

The Last 15 Seconds Drill

Most people crash at around 45 seconds. Not because they are weak, but because they panic. Breathing goes out the window, form gets sloppy, and reps disappear.

Here is the fix.
Breathe in as you go down. Breathe out sharply as you crunch up. Short, steady breaths. In the last 15 seconds, stop counting. Just breathe and move. Do not be kan cheong. Calm breathing gives you free reps.

Pro Tip The Recovery Phase

Your abs are small muscles. They recover fast but they cramp easily when overworked. Between stations, do a simple cobra stretch. Lie flat, press your palms down, lift your chest, and breathe. Thirty seconds is enough to reset and stay loose.

Hip Flexor Fatigue

If your legs hurt more than your abs, that is normal. Sit ups use your hip flexors a lot. When they are weak, they fatigue early and slow you down.

Strengthen them with

Strong hip flexors mean smoother reps and less wasted energy. Train smart, not blindly, and the points will come.

The 4-Week “Point-Climber” Schedule

The Incentive Ladder: Know Your Target

Don’t guess your reps on the mat. Here is the Incentive Ladder for the most common age group (25-29). This is the roadmap to your cash award.
Sit-ups alone won’t secure Gold. Your final result depends on how all three stations score together, and if you want to see how to balance the run, push-ups, and sit-ups properly, our IPPT Strategy Guide on how to get Gold explains the full picture.

Note: Rep requirements vary by age. Use our IPPT Calculator to find your specific “Magic Number.”