Training Plans for CFA

Discussion in 'Military Academy - USMA' started by USMA2016, Apr 17, 2011.

  1. USMA2016

    USMA2016 Appointee - Class of 2016

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    Hey everyone,

    I'm going to start training for the CFA since SLS and NASS are coming up in about in a month and a half. Can anyone recommend any day-to-day exercise plans for the CFA that have worked?

    Thanks!
     
  2. BillSL

    BillSL USMA Class of 2016

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  3. br1ankim24

    br1ankim24 Member

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    For exercises that tire your muscles (pushups, pull ups, etc) I personally do them every other day.
    For ex: Sit ups: M/W/F push ups: T/TH/SAT pull-ups: M/W/F
    When you work out your muscles, the tissue is torn and builds back up in 24-48 hours (recovery period). Recovery is just as important (if not more) as exercising itself. After recovering, the muscles get stronger and larger (a teeny tiny bit so it has to be a long-term commitment)

    These websites helped me get started, but don't let them restrict you in any way. Feel free to exercise however you want.
    http://www.twohundredsitups.com/
    http://www.hundredpushups.com/

    For pullups, I do 4 sets of the amount of pullups I can comfortably do, then do as much as I can on the 5th set.

    For running, I run (try to lol) every other day of the week. Each time, I run at least 20-30 minutes. Right now, I'm currently thinking about interval training to increase my running speed for the mile.

    Just my two cents... hope it helps!
     
  4. br1ankim24

    br1ankim24 Member

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    Thanks BillSL! That was a good thread to read.
     
  5. BillSL

    BillSL USMA Class of 2016

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    Wow... does that website actually, well, have any credencials?

    Will try doing it, haven't got much time lately so seems like a good idea. I was focusing on 3 maximum effort sets, based on this suggestion:

    So I am not sure: Max Effort Sets (suggestion by army guy) or Max Effort Set (suggestion by website, which seems viable, on my ignorance at least)?


    And a note - my PE teacher suggested that, for the basketball throw, I should get on a weight machine (or some form of wide elastic string tied to a column or something) and first do the "arm movement":

    [​IMG]

    Hold the weight/elastic and pull your arm like this: start position is as image above (perpendicular to the ground). Don't move your elbow! Move your arm until it is parallel to the ground. That's the end position. Repeat x amount of times (I would say x depends on the weight, probably 15~20).

    After that, do the "whole body" movement: instead of just moving the arm, pull back your entire torso and blow forward (as if you were throwing the BB). Repeat some 10 to 20 times.

    Try doing those while kneeling.


    Also, check this out: CFA Basketball Throw Event -- Tips for Improving Your Distance
     
    Last edited: Apr 17, 2011
  6. Ken2012

    Ken2012 Prospective

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    I did pretty well through it, unfortunately I lost alot of time so I fell off the schedule, and you can probably figure out what happened from there.
     
  7. BillSL

    BillSL USMA Class of 2016

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    I am supposed to start on week 3 of the training plan.

    Do you think in the end this workout will work out (pwn intended :shake:)? It seems quite ambicious to me.
     
  8. Ken2012

    Ken2012 Prospective

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    I would really just use it to get an idea of what you want to do/need to do.
     
  9. BillSL

    BillSL USMA Class of 2016

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    I suppose I will focus on the other thread's suggestion (MFT x5). Worked once, must work again.
     

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