1 mile or 1.5 miles and some physical fitness ques

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navy2016

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Does the CFA use a 1 mile run or 1.5 mile?
i checked usna and recalled it said 1 miles but on military workout websites they list it as 1.5 miles(or is this for active military)?

do some people struggle with pullups even though they can do a decent number of pushups?
a year ago i could do 8 pullups but only 42 pushups (and struggle trying to bench 115, 5 times), now i can do 50 pushups (bench 135, 7 times) but only 6 pullups

should on do pullups on every other day basis?
when i go to the gym if i do max pullups i will not be able to do bench, curl, pull down, and cross cable weights with as much weight.

this is my general fitness plan that i follow
going to the gym on weekends and friday nights and do joker pt with jafrotc at school(the mile run is the only challenging aspect)

arm training day
bench 135 till failure( from 5, 2 weeks ago to 7 reps now)-115 to failure
stand curl with 10 reps of each(60,50,40, and 30)
military press standing with 60 pounds(set of 10)
pull downs with 80 (set of 12,10, and 8)

ab and leg day
incline bench 100 situps (set of 50, then 2 sets of 25)
squats (2 sets of 5 with 205)

cardio
basketball for 30-45 minutes

im a sophomore and plan on doing sports next year
 
1.5 mi is active duty. The CFA only requires 1 mi.

I doubt benching is the best way to train for push-ups. I practically never benched, but my record is 99 push-ups (good ones) in 2 min (without doing any workout beforehand, of course). All I did for training was doing 2 or 3 sets of push-ups every day, 5 days a week, and increasing the number in each set over time.
For pull-ups I recommend the same. You can figure out ways to put weights on yourself for pull-ups and push-ups.

If you really want to continue weight training (which are not that effective in preparing you for the CFA, coz the CFA demands more repetitions, not more weights), you could do push-ups every other day.

Basketball is effective in improving your cardiovascular endurance, but you must keep moving intensely for the whole time. To prepare for the run, be best workout is still running. You can talk to some cross-country athletes for tips on running.

Also practice the modified basketball throw. It's not as easy as it looks. Technique is the key.

Good luck!
 
Navy2016 - it is great that you're starting to train for the CFA so early. That will really help! Check the stickie at the top of this forum for more info.

The best thing our son did for pull-ups was put a pull-up bar in his bedroom doorway (you can get them at sporting goods stores). Seems like he was hanging in his doorway doing pull-ups every time I turned around! He got 14 when he did his CFA, I think. :thumb:
 
While the CFA is one mile, the PFT you'll have to take at USNA is 1.5 miles. If memory serves, guys need a 10:30 to pass and women a 12:40. Essentially, that equates to 6:30/7:30 mile times, recognizing you'll be a bit more tired in the final 1/2 mile.

And, those times are the slowest to pass (a D-, as it were). Seriously, I think they only give solid letter grades. To earn a C or better, you must run significantly faster.
 
on being prepared

this looks like it might be a good place to ask a question that's been on my mind for awhile, if anyone can help. I've searched but came up empty (may have been the wrong search string, but anyway..)

I've seen a lot of posts about "I do this, or that, to prepare for the CFA", is that enough?, and I've seen what the CFA entails, so preparation isn't too difficult knowing what to prepare for. And for those knowing they are entering the Academy, it's "run and have fun, but be careful" as preparation for the coming events.

My question is this, is there any set or range of physical fitness regiments that one can do over the spring and summer to be really ready for all the running and PT at the Academy? The question comes really from "what about after the CFA?" Once you got the mile or mile and a half down to 10:30 or so, is that everyday? Twice a week? After or before 100 push ups and 25 pull ups? On the same days with the demands of required sports?

Questions in a nut shell: are there any guidelines for being prepared for the day-to-day physical demands of the Academy life? To be prepared to keep up or better?
 
I believe (someone correct me if I'm wrong) that USNA eithers sends to accepted candidates or directs them to a workout plan. You might try searching posts from March-May of last year -- that's when the topic is most likely to have surfaced.
 
The academy does offer a pre-I-day workout plan, sorry don't know the link. As for everyday physical demands of the academy, after plebe summer you are really on your own from a workout standpoint. Twice a year fall and spring (which the academy interprets as early and late winter) you will take a PRT the male minimums are a 10:30 1.5 mile run, 45 pushups, and 65 situps. Max is 101, 101, and i think a 7:15. Even though the Navy allows some rest time between each event the academy won't, it goes pushups, 2 min for your partner to do his, situps, enough time to get to the start point of the run, then the run.
 
Thanks IrishDancer, that must be what I was looking for.

And thanks everyone for responding. Those will help also.
 
i ran a 7:20 mile on friday during rotc weekly pt
probably need to improve to 6:20 in the next year and a half?

also managed to do 7 pullups (with an 8th attempt being a failure)


As for running, are u suppose to exhale with the mouth and inhale with the nose? i read this somewhere but felt like i would have had more oxygen if i did both through the mouth during the run.
 
Marvin that actually is a serious technique that runners supposedely use because it's supposed to moisten the air more or something like that. As for the question I don't know anyone that actually does it.
 
Someone's fired up. In the nose, out the mouth - a great technique I use when running - also helps one to relax when they get worked up, or use bold face to display their anger. And there are somethings you don't ask. Instead you look them up. Message to Google.
 
marvin7794 said:
Someone's fired up. In the nose, out the mouth - a great technique I use when running - also helps one to relax when they get worked up, or use bold face to display their anger. And there are somethings you don't ask. Instead you look them up. Message to Google.
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Well then if you think that it's a stupid question, don't answer it. That is the point of forums...ask questions, get them answered.
 
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