Training Plans for CFA

USMA2016

Appointee - Class of 2016
5-Year Member
Joined
Dec 19, 2010
Messages
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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!
 
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!
 
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/

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:

[R-DEV]Ninja2dan;1545851 said:
As for MFT, it will depend on your current level of fitness. But generally, I don't mess with Rep/Set theory. When I was training recruits, my method was to have them knock out as many as they could until their bodies gave up. Then we'd "rest" by doing a different exercise such as flutter kicks or jumping jacks for around 5 minutes, then back down for more push-ups. Again, you push until your arms turn to jelly, then take another "rest". Repeat that 3-5 times, then move on to another muscle group or exercise block (sit-ups, flutter kicks, squats, etc).

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":

handball.gif


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


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.
 
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.

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

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