CFA Training

Hi guys
Unfortunately this year I didn't make it to the Academy but I'll be doing AFROTC and trying again!

From my perspective, by far my worst section was my CFA and I feel that some others may have had the same problem. So already, I'm training hard!

I thought I'd start a thread so that high rollers on the CFA could post their training programs (both for my benefit and others) for the test. I've seen all the general advice comments on the USMA section ect but I would like to see some detailed programs... ie, 3 sets of this, 10 reps ect, 4 times a week.

I'd love it if anyone could help me out

Detailed programs like you're asking for is tough to put down because those should be tailored to the individual and what the goals are.

You say that your worst section was the the CFA but what part? Did you do bad on every section or just a few? I would find out what sections you want to work on and find the muscle groups that are used and find exercises to incorporate into workout program.

If you struggle with pull ups (most do) then I would suggest getting a pull up bar that fits in a door and doing # pull ups when you go in the room and # going out. Then over time increase the number. This worked for me and I maxed out for pull ups when I took the CFA. Its also an easy way to aviod forgetting to practice.




Sent from my iPhone using Tapatalk

I killed the CFA the past two years and have had several site members ask me for a recommended workout. If you would like some advice shoot me a PM.

When it comes to this question... Google is your friend. There are tons of workouts listed for specific areas. Find some that work for you. Also, part of the CFA is purely mental. That is why I recommend folks to take it every week or two while training with a proctor (could be a parent, friend, etc). Make sure the proctor knows what form is required and have them be tough on you. This helps to get over the nerves and get used to the actual event.

Debbie Downer here.

The CFA is unique. You can max the run, but if you do not meet the minimums for any portion, IE the BBall than you failed!
~ Were you weak in everything, or certain aspects?

Now let's assume you passed every aspect, and maxxed some of them. It will help you more to train on the areas you were weak in, and maintain the other areas. BBall throw and Pull Ups usually are the killer.

You are going AFROTC, walk in on day 1 and tell your CoC you will be reapplying.
~ You want that ROTC nomination too, right?
~~ Telling them the 1st day you step foot on campus, and do your sit down with the CoC, just helps you because they will have your back. They will prepare you for the CFA, and most likely administer it.

You will take the PFA in the 1st week. They will work with you. Det 330 annually has cadets applying for USAFA. They will know what you need to max! They will also do it to the AF form, unlike your Gym teacher that just counted your sit ups, and push ups.

DownUnder: are you a US citizen because on the ROTC forums, it appears you have at least dual-citizenship (Aus/USA). So are you an international student or ex-pat dependent? You say you were not appointed because of a CFA failure. Did you have a nom? What district? If so, you are NOT international.



I smell something a little fishy here.

You are worried about healthcare on the AFROTC threads... You would be covered under Obamacare (or through your parents' insurance)(which either you pay for or WE pay for on your behalf).

I have to agree with fencer. You cannot be an international applicant/candidate/cadet on one forum, but get a nomination on another. You are either a resident of an MOC district/state or an international student.

Back on topic, regarding your original post, did your ALO say it was your CFA? Rule of thumb for the word ASSUME means make an ARSE out of you and me. If you are from a non-competitive state where the MOCs don't talk than that is 1 thing, and I think the BS flag was raised why you didn't get an appointment for the poor CFA, if you are from CA than I get it.
~ Either way the ship sailed, Be smart ROTC nomination is 1 more before you hit the pool

I am happy to be that ARSE as long as you understand that you can't play both sides of the fence. You are either international or not.

Flame on.

fencersmother said:

DownUnder: are you a US citizen because on the ROTC forums, it appears you have at least dual-citizenship (Aus/USA). So are you an international student or ex-pat dependent? You say you were not appointed because of a CFA failure. Did you have a nom? What district? If so, you are NOT international.

I smell something a little fishy here.

You are worried about healthcare on the AFROTC threads... You would be covered under Obamacare (or through your parents' insurance)(which either you pay for or WE pay for on your behalf).

Click to expand...

Fencersmother, I do not think you should be jumping down his throat here. He specifically started a thread about the CFA which from his perspective was his weakest point. There is no reason to sound confrontational (maybe I'm ready into the wrong way).

Let's keep this thread on topic.

DownUnderhopeful, There are many many plans out there that will help with the CFA. My advice is to avoid the stereotypical "100 pushups" or "200 situps" plans. These usually end up causing overwork injuries. Start running every other day and then transition to every day. As I am sure you know, the mile in the CFA is tough because it directly follows other exercises. Maybe you could incorporate a routine which mimics the order of events of the CFA.

I am a runner, and try to do a little swimming and biking on the side. I'm a big proponent of bodyweight fitness which fits into the style of the CFA and PFT. Here is a link to a beginner bodyweight fitness routine with video examples and links to equipment you might want (pull up bar, exercise mat).

https://fitloop.co/routines/bwf-recommended-beginner-routine

Also, if you have heard of the website reddit.com, there is a sub forum which focuses completely on bodyweight fitness. The website is a little confusing at first but there is some great info and like minded people out there. Here's a link the the reddit.com/r/bodyweightfitness training guide wiki.

http://www.reddit.com/r/bodyweightfitness/wiki/training_guide

Good luck and if you have any questions please feel free to PM me!

Not jumping down anyone's throat... just asking.

The CFA seems the easiest thing to correct/improve, with diligence and action.

Cardio one day, strength the next. And yes, practice that basketball throw on your knees. It is not as simple as it seems.

Fencer, I'm a dual citizen but dependent on an ex pat with legal residency in MD08. I did get a nom from Congressman Van Hollen and I double and triple checked my right to do so with his office and Senator Mikulski's office.

Pima, I talked to my ALO who said everything was excellent on her end (interview/activities list). I know my SAT and GPA were well above average. I also took the most challenging courses available to me. Therefore it would be my essays or my CFA.

I was 3Qd but I know I did very badly in the sit-ups especially; 46. Plus I was only above published averages for pull ups.

I will of course be working on my essays (and my whole application) but why not try to improve both sections?

In terms of why I think I didn't get an appointment, I wasn't trying to say it was ONLY my CFA that held me back, but that I know it was a WEAK SECTION on my application where everything else was relatively strong and so I'm trying to improve. Of course there could have been other reasons but I'm working with the information I have. Yes I am ASSUMING but it's an EDUCATED ASSUMPTION and it's the best I can get right now.

To MiddyB, AFrpaso, Navy Hoops, 02 , thanks for this! The reddit section especially looks good!

Down under just remember you will also be AFROTC. As much as any video can assist, trust your unit when it comes to form, and training.

Not taking this too far off subject, but, by informing the unit immediately they will be able to assist in training. Do not believe that you should remain silent about your reapplication goal until the last moment. You only harm yourself, not only from a training perspective, but the CoC will not be feeling loves and kisses if you show up in their office asking for the ROTC nomination with the paperwork needed to be submitted in ten days.

Hi DownUnderhopeful,


Others have already given some great advice, but I thought I'd add my $0.02 as well.

02WRlaX said:

If you struggle with pull ups (most do) then I would suggest getting a pull up bar that fits in a door and doing # pull ups when you go in the room and # going out. Then over time increase the number. This worked for me and I maxed out for pull ups when I took the CFA. Its also an easy way to aviod forgetting to practice.




Sent from my iPhone using Tapatalk

Click to expand...

This suggestion is spot on. I have found working out "throughout the day" to be very helpful. Example: instead of doing 200 situps and pushups at once, do 100 of each every morning, evening, and night. Not only will it "feel" easier, but it will also help you accomplish more total reps of each exercise. I found that my numbers per set increased rapidly this way, too.

Also, about situps: probably the best strategy is to do a lot of them. Also, include different types of ab exercises in your workout plan. My favorites are flutter kicks, leg lifts, and bicycle crunches. I also mix oblique twists in with my normal situps.

The good news about situps is that they are probably easier to improve on than any of the other CFA events; you just have to do a lot of reps. (This is coming from somebody who has also struggled with situps--they were my weak point for quite a while.) Keep at it and you will see results. Good luck!