While you are awaiting replies, check out Stew Smith’s CFA workout. He’s a former Navy SEAL who is a USNA grad and former USNA Staff Officer, now a fitness professional:
The Service Academy Workout - Military Officer Fitness - Candidate Fitness Assessment Training Program - Crush the CFA! FREE - Check out the new CFA Calculator to see if you are scoring in the competitive range! Do you want to get selected into military officer programs like the United States...
www.stewsmith.com
- Use the Search function to find the dozens of threads and posts on the CFA.
- Be sure to practice not just the individual elements, but taking the full CFA exactly as required, with someone timing you. Set a baseline, and regularly push yourself through the entire thing.
- Search YouTube for videos, especially the basketball throw. There is a real technique to that. If you have a friend who is a soccer goalie, they are pretty good at that.
- Doing the pull-ups instead of the flexed arm hang gives your CFA score a good push. Get a pull-up bar, do them every chance you get. If you keep at it, you will build a good base and will never regret the strength it gives you.
- Focus on form! Reps that don’t meet the standard don’t count.
- If you are struggling to exceed the average score, seek help from a coach, PE teacher or fitness professional.
- Think of your size as an asset - less bulk and body weight to push or pull, less to torque around turns in the shuttle.
Are you applying for 2024? It’s mid-November, and you don’t want to let your CFA slide too long. You might get sick or injured, there could be bad weather, your test giver could have an emergency.