Physical fitness prep

[ml1956]

Our son in a junior in high school. What would be the best regimen for him to follow so that he does very well on the fitness test he'll need to take as part of getting into West Point?
Throughout high school he has played club soccer, and high school lacrosse.
Should he swim? Join a fitness club? Get a trainer?

Thank you for your help.

 

[scoutpilot]

There will be many answers, but googling "Max the APFT" will net you a simple program.

 

[freedomtruck]

Continue to play soccer and lacrosse, as that will help for admissions.

CALISTHENICS
Pushups, Pullups, Situps, anything related. They may be difficult, but aim for high repetitions. Weight training doesn't help as much for the CFA than good old fashioned calisthenics. He should keep up in long distance running.

 

[Ken2012]

I'll add on and agree that gradually going for more reps is a good idea.

Some good sites out there like onehundredpushups.com, twohundredsitups.com, etc.

 

[supergirl]

run thru the exam in order using time limits to see what his strengths and weaknesses are so he knows what he needs to work more on. maximums and averages are published for each event. my son knew he had to work on pullups so he started that after swim season but he never tried the basketball throw until late august and that turned out to be his challenge. running thru the events in order is a great workout on days he doesn't have practice for soccer or lax.

 

[Chockstock]

From what I've seen so far, I think core and cardio strength are the most important. Working out is a pretty personal thing so he should figure out what his goals are and how much time he is willing to devote to working out in a weekly or daily schedule. Things that I am currently doing to improve myself and would suggest him to do:

-Run (I don't do this as much as I should...this is really important for Beast as well as overall fitness)
-Reps of push ups, sit ups in different variations as well
-Military press
-Ankles to the bar
-Pull ups
-Flutter kicks
-Bench press
-Dumbbell press
-Curls
-Dumbbell flys
-Squats
-Dips

Try looking them up if you don't know what some of them are