CFA training

Discussion in 'Air Force Academy - USAFA' started by PeterK, Feb 14, 2014.

  1. PeterK

    PeterK Member

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    Hey guys,
    I have started training for the CFA and I had a few questions for anyone that could answer them.

    At the present my reps are:
    Pushups - 61
    Pull-ups - 10
    Mile - 6:50 (I am stronger at distance and average a 7:30 for distances 4+)
    Crunches: 65

    I have been doing strength training and cardio about 4 times a week but I am mostly concerned that I will not have the correct form for these exercises when I take the CFA. Does anyone have any official videos they would recommend?
    Also, I am hoping that strength training (Benching, free weights) will increase my pull-ups and pushups. Is this the right approach, or should I explicitly work on these exercises.
     
  2. Arkansas Candidate

    Arkansas Candidate Member

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    The best thing to help pushups and pullups are pushups and pullups

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  3. ca2midwestmom

    ca2midwestmom Member

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    PRACTICE the basketball throw! Read the instructions / watch a video on technique / ask the person who will administer your CFA for help or critique. It can make a big difference between a minimum score and an above average / maximum score. The basketball throw is not easy (unless you are a soccer goalie and used to throwing a large ball overhand). Good luck!
     
  4. ca2midwestmom

    ca2midwestmom Member

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    Also, practice the CFA events in order for the 2 min time limit of each event (plus the 3 min rest period). This is how you will be tested. Once you hit the max #, you can stop as you get no extra points for doing more. Your 1 mile run will naturally be slower so don't stress over that. It is taken into account that you will be fatigued by the end.
     
  5. nolifepilot

    nolifepilot USAFA Cadet

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    Agreed. I normally can run a 5:30 mile, but after doing those last few pushups, my arms were DEAD. I was so tired, I ended up running a 6:08 and almost threw up during the last 22 meters. Good luck! :thumb::thumb:
     
  6. blakeUSAFA18hopeful

    blakeUSAFA18hopeful Member

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    I would HIGHLY recommend practicing the basketball throw. I started out with a max of 53 ft, brought it up to 70+ with practice. Also, practice the entire CFA within the time requirements. The individual events may not seem to terrible, but when performed within the time requirements, it's a whole different ball game. If I could do it over again, I definitely would have started practicing earlier. Good luck!! :thumb:
     
  7. PeterK

    PeterK Member

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    So we are given 2 minutes for each routine? That makes a huge difference as I have been timing myself for only 1 minute.


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  8. ca2midwestmom

    ca2midwestmom Member

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  9. PeterK

    PeterK Member

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    Thanks, that is a wealth of information for me to read over.


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  10. casnmas

    casnmas Member

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    Practice everything, especially the basketball throw. It is not on your list, have you tried it yet? My DS had maxed out pushups, pull-ups, crunches, 8 second shuttle run and sub 7min mile... FAILED the CFA for USMA due to BB throw...47' does not make the cut at WP. Fortunately it was good enough for USAFA early acceptance... and he had just enough time to retake and resubmit to USMA with 59', form what I read the average is 65ft there... this was the only event he did not specifically work on and it showed.
     
  11. PeterK

    PeterK Member

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    I haven't tried the basketball throw yet but I plan on practicing it at the gym at least once a week.


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  12. t.sel

    t.sel New Member

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    This past semester I was at NWP and to prepare for the CFA, we took the CFA almost every week. Everyone's scores went up so much. My first CFA was trash compared to my last one. So my advice, take it as often as possible and like others have said, take it under the time restrictions.
     

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