CFA/Beast Prep for USMA

Discussion in 'Military Academy - USMA' started by freydnbaked, Aug 4, 2011.

  1. freydnbaked

    freydnbaked Member

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    Recently I've been trying to come up with a work out plan to follow to prepare myself for the CFA, and hopefully beast (I am a junior in high school), but to no avail. Does anyone have a work out schedule that worked well as a prep?

    *Also, the area surrounding my house is incredibly flat except for one hill that is approximately 0.2 of a mile. For hill training should i just run up in down that daily or should i see about going to my school stadium and run the bleachers?

    Thanks,

    A. Frey
     
  2. USMA2016

    USMA2016 Appointee - Class of 2016

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    Do something every day.

    For push-ups, I made sure to do a certain amount every week and then increase that number by a certain interval for the next week.

    For running, run two days in a row and then take a day off. Run 1-2 miles for CFA training and run them at CFA pace.

    For pull-ups and sit-ups, same advice as push-ups.

    For the basketball throw.... http://www.serviceacademyforums.com/showthread.php?t=16792&highlight=basketball+throw
     
  3. BillSL

    BillSL USMA Class of 2016

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    Follow USMA2016's links and running tips.

    I suggest you do Muscle-Failure training (do as many push-ups as you can, then do some more, until you can't lift your body. Rest for 2 minutes. Repeat 3 times. If you did it right, you should probably need help standing up. Do NOT overdo it, though. Same thing for sit-ups and pull-ups). Check this out: http://www.realitymod.com/forum/f11...-improve-your-physical-aptitude-army-way.html
     
  4. will60633

    will60633 Member

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    Practice that basketball throw like your life depends on it!
     
  5. USMA2016

    USMA2016 Appointee - Class of 2016

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    Definitely. Read that whole thread in the link. Some key points: throw at a 45-degree angle and make sure you snap your wrist when you launch that bad boy. Do NOT shot put it like it shows in the CFA picture.
     
  6. BillSL

    BillSL USMA Class of 2016

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    Hey man, when you are throwing at a 45 degree angle, aim higher.

    Odds are you are actually throwing at 30ish degrees.

    Aim higher than it feels comfortable.

    I got 73ft because of that.
     
  7. Stealth

    Stealth Warrior from the Start

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    Every advice I have ever received on pushups situps or the two mile run usually included "the only way to get better at x event is to do x event". With that being said, I have been on a workout regimen for pushups and situps that has proven very effective.

    http://hundredpushups.com/
    http://www.twohundredsitups.com/

    Extremely simple and has yielded great results so far. It's technically a six week program but it has three tiers. I do these three times a week and immediately follow it with high rep weight training.

    Looking for big time scores on my next APFT:cool:
     
  8. freydnbaked

    freydnbaked Member

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    Its good to know that the 100 push ups and 200 sit ups programs do yield results (I started a week and a half ago but I haven't felt like I have gotten stronger). Thanks for all the advice, more advice is always appreciated.:smile:

    Also, do any of you have a good pull up work out? or is it best to just do multiple reps till fatigue? Another thing, when doing pull ups is there a certain distance your hands need to be apart for the CFA?


    Thanks

    A. Frey
     
  9. USMA2016

    USMA2016 Appointee - Class of 2016

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    I feel like a little wider than shoulder-width works best for me. However, remember the grip needs to be palms-out. Just keep doing pull-ups! If you have a doorframe pullup bar just do them every time you walk in and out.
     
  10. Stealth

    Stealth Warrior from the Start

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    For pullups I just do a ton of them whenever. Me and my squad leader built a makeshift stand next to our building here. Whenever I go into the compound I knock out some. For the gym I do more than half my body weight on the lat pull down machine at 3 sets of 12+.
     
  11. krovax

    krovax Member

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    One thing to remember is that often you end up getting worse before you get better, especially on the pull ups. I remember that I hit a plateau of about 9 and then dipped down to about 7 before I finally hit the double digits. Keep working at it and don't be discouraged.

    As for the run, do both. Running flat helps cardio and distance and bleachers help develop muscle and toning. Doing both is best, maybe alternate days between the two. Just one tip though, get used to doing the mile run last. I remember doing my runs first before my other exercises and ended up paying for it at SLS. I know it might sound like it has no impact cause you don't use much of your legs but you can feel the fatigue setting in, not to mention people like me guzzle down water after a tiring event. Needless to say, my mile sucked at SLS.
     
    Last edited: Aug 5, 2011
  12. robinhood17

    robinhood17 USMA Cadet

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    the designers of the 100 pushups also makes a pullup version...try looking that up. For some reason I can't find the link...

    The military has 3 basic things you need to be able to do (in order from most important)
    1. RUN
    2. pushups/crunches
    3. pullups

    When I first started training...i was lost. confused on what to do and when..and how to build up. so keep it simple at first
    Mon-run 10 min
    Wed- run 10 min
    Fri- run 10 min

    tue-cardio/ weight lifting
    thur cardio/weight lifting
    sat cardio/weight lifting

    the next week run 11 minutes and increase weight on lifting,and so on.. after a couple of monthes, run every day as a "warm-up".practice the CFA or PFT (by the book) every other saturday so you can see the progress,and feel comfortable doing it.

    :thumb:
     
  13. BillSL

    BillSL USMA Class of 2016

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    Hey, is running 3~4 miles at around 85% Max HR good?
     
  14. Stealth

    Stealth Warrior from the Start

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    They have a book out "7 weeks to 50 Pull-Ups". As far as the effectiveness of that program I cannot say. I may download it today for my kindle to see.

    The ARMY requires you take a physical fitness test every six months. The events are two minutes of pushups, two minutes of situps, and a timed two-mile run. Neither is more important than the other, you need to pass all of those events. (Note: The APFT will be changing soon to a 60-yard shuttle run, one minute rower, standing long jump, one minute of pushups, and a 1.5 mile run)
     
  15. robinhood17

    robinhood17 USMA Cadet

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    yes, that is correct. all sections are important for the PFT/CFA. you must pass all portions so everything is equal here.

    Whoops.Clarification on my part: in training such as basic or something like bolc (basic officer leaders course) running is one of the longest things to train up to. having the ability to run 5 miles in formation at a 7:30 pace is something that takes some time. also having muscular strength to pound pavement without injury is a must.
    running involves cardio endurance,muscular,and a mental tolerance,which for some can be a difficulty (not all though. soccer players for instance..)


    Take my post with a grain of salt,as I am only a military kid. You want to be good in all areas,but I wanted to bring up the running aspect to emphasize it's importance in military life.:thumb:
     

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