CFA for NASS

Discussion in 'Naval Academy - USNA' started by 2020hopeful, Apr 8, 2015.

  1. 2020hopeful

    2020hopeful Member

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    I am worried about the CFA. I can max out the pull-ups and crunches and max the run time, but my push-ups die at about 1 1/2 minutes at 60. I'm trying to get to 75, but I just die out so quickly with the series of exercises. Haven't tried the shuttle run or basketball throw yet, though we shuttle run almost everyday in wrestling practice. What is the best way to improve my push-up stamina? Speed or numbers?
     
  2. USNAhopeful88

    USNAhopeful88 Member

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    Ive been preparing for the push-ups by doing as many as I can until I can't do anymore and it seems to be working just fine. Ive increased from 60 to about 80
     
  3. 2020hopeful

    2020hopeful Member

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    I'd been doing narrow, normal, and wide push-ups to exhaustion in three sets, hoping to get an increase, but it seems that while I have added numbers, they aren't significant.
     
  4. luckydoggy1234

    luckydoggy1234 Member

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    300 pushups a day.
     
  5. 2020hopeful

    2020hopeful Member

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    Just from a workout and recovery point of view, I don't think jumping from 100 every other day to 300 a day is helpful. Are you saying that to get yourself to 75, you do 300 a day? I'm not sure how that comment helps.
     
  6. luckydoggy1234

    luckydoggy1234 Member

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    instead of spreading out 100 each day, do 100 in the morning, 100 right after you get home from school, and 100 at night. it may seem illogical at first, but remember, if you want to squat 200 pounds, you not only have to work on your arms and quads, you also work on your abs and core. all these components together will help you achieve your goal.
     
    Last edited: Apr 8, 2015
  7. 2020hopeful

    2020hopeful Member

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    I'll up my numbers in this fashion for the next month and see what happens.
     
  8. luckydoggy1234

    luckydoggy1234 Member

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    Do you mind sharing how you train for the mile? Right now I run 1.1 mile in 7 minutes (about 6:20 mile I believe, accounting for fatigue) and I run that 1.1 mile everyday with another 1.1 mile walk. I'm pretty interested in hearing how you train to run a 5:30 mile (which I think is the max time if I'm not mistaken).
     
  9. 2020hopeful

    2020hopeful Member

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    I play three sports. I know that doesn't help, but in the fall I am competing on the varsity swim and varsity cross-country team simultaneously and then in the winter I am on the varsity wrestling team. I use the spring to recover and run for relaxation.

    There are really two barriers you have in running: running out of breath, and physical exhaustion of the muscles. My biggest problem is always getting my legs to turn over fast enough as I have never actually experienced being winded because my cardio level is where it is.

    What are you doing as a running workout? How far are you running? Where do you run?
     
  10. 2020hopeful

    2020hopeful Member

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    If you are running 1.1 miles a day, you need to increase your mileage. No need to work on speed for now, but if you will up it to 3 miles every other day and then on Saturday, run 5 miles. The following week run 3 miles on Saturday. The next week run 8 miles on Saturday. Then 5 miles. After that, start adding in some hill running to build leg strength. Just run long hills.
     
  11. luckydoggy1234

    luckydoggy1234 Member

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    well my daily workout goes like this: insanity videos (I completed the entire set so I just do three videos on rotating days right now without any breaks; max interval plyo, max cardio conditioning, and max interval circuit) then I go out and run 1.1 mile around my neighborhood, walk another 1.1 mile, then come home and do abs, weights, and pull-ups. I'm thinking my problem lies in both getting winded and exhaustion.
     
  12. luckydoggy1234

    luckydoggy1234 Member

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    what if I don't have any hills? (city kid)
     
  13. 2020hopeful

    2020hopeful Member

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    Stairs. Run stairs.
     
  14. 2020hopeful

    2020hopeful Member

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    Yeah. Looking at your workout, you probably aren't giving yourself time to recover. I'm clearly not an expert, but I do believe in rest. Cardio every day is fine when you are used to it, but if 1 mile is your current distance, and you want to build, then you need rest.
     
  15. 2020hopeful

    2020hopeful Member

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    Especially since you are, I assume since you are looking at an academy, extremely competitive; you need to be disciplined about allowing yourself the time to recover.

    On the topic of my deficiencies, I need to practice the ball throw and the push-ups. I am giving myself a day of rest in between and honestly cannot currently do 100 push-ups without resting. Should I just do 50, rest, do 50 more each time and slowly try to increase to 100 straight through each time?
     
  16. JShawshank

    JShawshank Member

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    I suggest you look at the info from Stew Smith on the CFA via the link below. Stew is a former SEAL, runs some of the PT during Plebe Summer and also (I believe) one of the PT sessions at NASS. Note that he does advocate rest days/alternating type of exercise to increase performance on the CFA.

    http://www.stewsmith.com/linkpages/serviceacademycfa.htm
     
  17. 2020hopeful

    2020hopeful Member

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    Thank you for the link.
     
  18. mb1395

    mb1395 Member

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    I began this year at a modest max set of pushups at 45 (recovering from a wrist surgery). I was able to jump up to a max set of 100 over the course of 4 months by doing 300 pushups per day, 5 days per week. I get up in the morning and knock out 150 (50 x 3 sets), and finish the rest around the time of my run. Good luck, and train consistently.
     
  19. nge2457

    nge2457 Member

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    How do I protect my knees when I protect run?
     
  20. nge2457

    nge2457 Member

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    When i run*
     

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