Physical Fitness Prep

Discussion in 'Naval Academy - USNA' started by luke_715, Jan 4, 2016.

  1. luke_715

    luke_715 Member

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    Here's my situation. I'm a male and currently a Junior in HS. This past fall was my second year running cross country. However, I am terribly out of shape. My best mile time is only 7:03 and my best 5k time is 25:53, and I set that last year. Does anyone know what distances are ran at USNA and their times per mile on a training run?
     
  2. Coach62

    Coach62 Member

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    As of right now you just need to be worried about the CFA and doing well on that. Look up the requirements and max out on as many of those as you can.

    Broaden your training. Swimming is great for overall conditioning. Join the swim team, or a swim club. Everyone should lift weights.

    I'd be running 3 miles a day 3-5 days a week. Get that run down to 18 minutes. It's not that hard I used to do it as a DT in football. I may get criticized for saying this, but at the end of a run if you don't feel close to puking you didn't run hard enough. I didn't say you should puke, just feel close to it.

    Mark your 3 mile run in half mile increments to stay on goal. Get a cheap digital watch with a stop watch function.

    No offense but at your age getting in shape is easy and there should be no excuses.

    Work hard and good luck. The above is just my opinion, but it helped me walk on to a semipro football team many years ago, and I was a starter by halfway through my first season.
     
  3. luke_715

    luke_715 Member

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    Thanks! I have seen the CFA scores before and swim is during the fall which is the same as cross country. However, do try to ride my bike a few miles (at least 3) when I have some time. I do lift weights because I have it as a class every other day.
     
  4. NavyHoops

    NavyHoops Moderator

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    Just keep running and work on core exercises. Your times should come down. Mix in speed work. Look at the CFA and then look at the PRT scores. The PRT is what you will take once you get in. 7 minutes is okay for the mile, but honestly you need shave 30 seconds to a minute off. You will run 3-5 miles a day roughly during Plebe Summer. Some days you run as an individual in ability groups and othersyou run in formation between 7:30-9 minute pace, depends on day. To pass the male PRT at USNA 10:30 is the cut off for 1.5 miles. So although your focus right now is the CFA keep those scores in the back of your head.
     
  5. luke_715

    luke_715 Member

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    Thanks! During XC I would do two speed workouts a week and whenever I run during offseason and during XC I typically run about 4-5 miles. And I do plan to drop my mile to sub 6:30.
     
  6. Coach62

    Coach62 Member

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    You need to find an accurate mile. Mark it off in 1/4 increments. You should do each 1/4 in 1:35 to stay on pace.

    After your best run rest a couple of minutes then do 100 yd full out wind sprints, as many as you can. I always used to finish with sprints no matter how far I ran.

    Run hard, very hard, no excuses. You can do it. Thing about running fast is anyone can do it, all it takes is dedication and hard work.
     
  7. brovol

    brovol Member

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    Interesting. Swim is a winter sport here in Michigan.

    My son, who was not a good swimmer at all, decided to go out for swim team this season, and his school has a poor swim team with a new coach, so he was able to make the team. He is extremely fit, and looks like an Olympic swimmer, but swims closer to an Olympic weight lifter. Lol. He is the master of his team's "dry land" workouts, and coach loves that because it pushes the other guys on the team, but he was slowest in the pool. He is literally learning to be a swimmer as the season goes on, and has really improved. Starts and turns still rough. I give him a ton of credit. He was always one of the best athletes on baseball, basketball, football, soccer his whole life, and now is one of worst in the pool, but he takes it in stride, and really is getting much better. Coach really glad to have him on the team.

    Son says that swimming is fantastic for his fitness. He has been going in to school an hour early to get some extra swim in because the pool opens at 7. Great way to get in shape. No trauma to body or injuries.
     
    voll likes this.
  8. TheSavage44

    TheSavage44 Member

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    anything to boost your cardio will help big time. The USNA PRT is as follows: max effort pushups for 2 minutes, max efforts situps for 2 minutes and a 1.5 mile run. I'm not sure what the time is for females, but the slowest allowable time for males is 10:30. Honestly, if you run a mock PRT yourself (do 2 minutes of pushups and situps and try to get a 10:30 1.5 mile run or better) a few times a week, that should suffice as a good workout to prep yourself
     

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