Cadence for PFE push-ups
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severn
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Are you referring to the 2-second cadence pushups (2 minutes; 60 max)?
In YouTube, you can listen to the cadence and practice. It's not the same as freestyle pushups for 2 min.
Read the USCGA website, every pull down!
website
Admissions
Application Process
scroll down, Physical Fitness Exam PFE)
download instruction manual (cadence timing cited in sentence #1 of pushups)
****download audio file***
website
Admissions
Application Process
scroll down, Physical Fitness Exam PFE)
download instruction manual (cadence timing cited in sentence #1 of pushups)
****download audio file***
Last edited:
You can actually find it on YouTube and then put that on your phone while you're doing pushups. That's how my daughter trained for the Academy PFE.
OP, here was my DD's strategy:
First train for CFA and target 1st week of June SLE to get anchoring score, then use it for USAFA, USMMA, and USNA. After State swimming champs, she trained March, April, and May as her targeted 3 month window. I was her pit crew and swept the shuttle run area, caught her b-ball throws, held her feet for situps, and did motivating talk during the critical 2 minute rests (which I consider the 7th element) so she could train herself to stay mentally tough, engaged, and precise with body placement from one exericse to the next (ie, critical to have proper hand placement for the pull ups) etc. She knew it would be chaos taking the CFA at SLE so was prepared for external noise and distraction as well.
If you have the endurance for the CFA, then switching gears for the PFE is not too difficult.
After SLE, used the 1 1/2 month to switch gears for the PFE at AIM. The pushups was the most different - because it's cadence, you have to time your up/downs so that you are precisely "slingshotting" the down back to up, and not having to stop yourself on the downs. Don't do any movements more than necessary, square elbows and not go further down. Remember your feet have to be together, unlike the CFA where you can have them apart. The big difference is the constant movement; unlike the CFA where she trained for something like 20/10/10/1-2's up to max and downward dog with a shoulder shrug in between. For situps, foot holder cannot use their knees, so tell them to "smash your feet like pancakes" as my DD did and warned them she was going to be going super fast. Don't waste your own energy trying to keep your feet down, that's the job of the foot holder, so you are actually using them for leverage. Notice you can gain a few inches (or rather, elimate a few inches) for every situp by your technique. Figure out by your body type how to you stay within the rules but eliminate excess range of motion. For example, touching elbow at midthigh does not mean you have to splat your entire arms up against your legs. Shoulder blades to floor does not mean a back splat and head to the floor, either. And remember your physics, once your body is in motion, easier to keep going fast! And also look carefully at the scoring table - you get lots of bang for the buck for each situp/pushup (and in some cases, 2 points for just one more!) while it takes many seconds on the run to get 1 more point.
First train for CFA and target 1st week of June SLE to get anchoring score, then use it for USAFA, USMMA, and USNA. After State swimming champs, she trained March, April, and May as her targeted 3 month window. I was her pit crew and swept the shuttle run area, caught her b-ball throws, held her feet for situps, and did motivating talk during the critical 2 minute rests (which I consider the 7th element) so she could train herself to stay mentally tough, engaged, and precise with body placement from one exericse to the next (ie, critical to have proper hand placement for the pull ups) etc. She knew it would be chaos taking the CFA at SLE so was prepared for external noise and distraction as well.
If you have the endurance for the CFA, then switching gears for the PFE is not too difficult.
After SLE, used the 1 1/2 month to switch gears for the PFE at AIM. The pushups was the most different - because it's cadence, you have to time your up/downs so that you are precisely "slingshotting" the down back to up, and not having to stop yourself on the downs. Don't do any movements more than necessary, square elbows and not go further down. Remember your feet have to be together, unlike the CFA where you can have them apart. The big difference is the constant movement; unlike the CFA where she trained for something like 20/10/10/1-2's up to max and downward dog with a shoulder shrug in between. For situps, foot holder cannot use their knees, so tell them to "smash your feet like pancakes" as my DD did and warned them she was going to be going super fast. Don't waste your own energy trying to keep your feet down, that's the job of the foot holder, so you are actually using them for leverage. Notice you can gain a few inches (or rather, elimate a few inches) for every situp by your technique. Figure out by your body type how to you stay within the rules but eliminate excess range of motion. For example, touching elbow at midthigh does not mean you have to splat your entire arms up against your legs. Shoulder blades to floor does not mean a back splat and head to the floor, either. And remember your physics, once your body is in motion, easier to keep going fast! And also look carefully at the scoring table - you get lots of bang for the buck for each situp/pushup (and in some cases, 2 points for just one more!) while it takes many seconds on the run to get 1 more point.
Harbormaster238
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- Apr 23, 2021
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How many inches tall is the push up block?
happyhiker
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- Mar 9, 2024
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we bought a yoga block on amazon that looked the most similar to the pushup video above. around 3 inches.
Texas_Pirate2024
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- Jan 17, 2024
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Not sure about this but the way we did the official PFE when they took it for the CGAS cadets here at my military junior college was we used a shoe as the block and we would have to go down all the way until the chest touched the top of the shoe