Pull Ups at NASS

Discussion in 'Naval Academy - USNA' started by sailorgirl, May 18, 2012.

  1. sailorgirl

    sailorgirl Member

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    Will we have to do pull-ups at NASS? Im a girl (if you couldn't tell by my username, haha) but i can barely do one... Any suggestions on improvement? I'm going to work on it every day until I leave (session one). I'm good in everything else!
     
  2. LakeErie69

    LakeErie69 Member

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    Yes we will be doing the CFA there, which includes pull-ups. Just started practicing mine yesterday! What session are you going to?
     
  3. kinnem

    kinnem Moderator

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    Some info on the pullups from the USNA Admissions site:

     
  4. navy2016

    navy2016 Member

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    If one is all you can do try some of the following:

    Hang on the bar at sets of 30 seconds

    Do negative pull-ups- bar set lower or have someone support your legs

    do pull-downs on a weight machine

    do chin-ups- reverse grip

    Once you can do 2, do as many sets of 1's as you can to failure.

    Once you can do 3, do as many sets of 2's to failure, then do sets of 1's.
     
  5. osdad

    osdad Member

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    If you can do even one you're ahead of the game.
     
  6. wp4prez

    wp4prez New Member

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    You do pullups during the CFA, that's it. The rest of the time at NASS is mostly pushups. If you don't do as well as you want to on your CFA then you can retake it when you get home with a school PE teacher.
     
  7. 2012mom?

    2012mom? Member

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    Way back when my almost-Ensign went to NASS, they had the women attempt a pull-up. Those who couldn't do one (mine missed by about an inch) then did the "flexed arm hang."

    navy2016's suggestions are all good. One added suggestion would be to do properly positioned "flexed arm hangs" for as long as you can manage, as often as you can (i.e., use a $20 pull-up bar at home). As you get to the end of your arm strength, slowly let your weight down, the slower the better. Other than that, do more pushups.
     
  8. robinhood17

    robinhood17 USMA Cadet

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    Hi :)
    I went to NASS last year (and I am a girl); pullups are not a major element besides in the CFA. They will be impressed if you can do one pullup correctly. If you put your mind to it, anything is possible!

    Although they are not a big element, one thing you need is arm strength. during sea trials day, you will be low crawling, holding logs above your head, doing lots of pool pushups (Please look these up, they are difficult if you do not have strong arm endurance.)

    The hardest part about nass is that everything is done in succession, you go from one event to the next with little rest so you are very tired when all is said and done.

    If you have any questions regarding NASS please pm me. good luck! :biggrin:
     
  9. Davidk6813

    Davidk6813 Member

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    Pull up technique

    It is almost impossible to pull up without some leg movement. I am not talking about swinging, but do they allow some movement? Also, do they do the cadence or counting based on your rythem or does the counter set the rythem?
    Thanks
     
  10. calebss310

    calebss310 USNA Class of 2016

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    You can swing, just not to the point where it's just your momentum that's carrying you above the bar. At NASS, a midshipman running the pull up station counted and four of us had to keep up with it.
     
  11. navy2016

    navy2016 Member

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    Also, learn to use your abs and lower body to stabilize the movement- makes your reps smoother and probably helps you do more.
     

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