Advice for training for the CFA?

Perspective

Member
Hi everybody,

I am currently applying to all of the military academies, and my weakest area between academic, leadership, and physical is definitely physical. The good news is that this is probably the easiest area to improve in.

I went to the USMA SLE earlier this summer, and I did not pass the CFA. I passed every event except for the pushups and the basketball throw, of all events (first time ever basketball throw, should've practiced). I only had 26 pushups counted, which I have significantly improved since then. I didn't train as much as I should've before going to the SLE.

Overall, I am thin and lean. I run track and cross country - my mile time was a 6:32, which was slower than I expected because I was exhausted from the other physical tests.

My question is: what is a good training plan for me to improve on the CFA and ultimately pass it with at least average scores? I mainly need to focus on upper-body; I did 6 pull ups and 58 situps. I am not generally concerned about any events except for the pullups and pushups. Although I didn't pass the basketball throw, I believe that it was due to a lack of practice and probably poor upper body strength, which is what I am mostly training for.

Any advice is greatly appreciated! Thanks!
 

golfindad

Member
There are some CFA suggestions on line from various people and places. But, contrary to what some think, the CFA is a whole body test. To do pull ups, you need whole body strength. To do the basketball throw, it is not just
arms, but also core, back, legs etc. The best thing you can do is either go to a trainer/coach, etc. and get a whole body regiment or do some serious research and start your work outs. DS was physical before training, but, he could maybe do one pull up. six months of hard work, he did 12, 70 or so pushups, 85 or so sit ups, and almost the entire length of the court on the throw. It is not an easy test, but hard work will pay off.
 

AROTC-dad

Moderator
5-Year Member
Always practice the CFA in sequence as it is designed to accumulate a load factor, as you experienced at SLE.

Here is a good video on the BB throw:
 

Brawny77

Member
Find someone to administer some mock CFA tests for you. Run it off just like the real deal. Then target your training to your weakest spots.
 

Perspective

Member
There are some CFA suggestions on line from various people and places. But, contrary to what some think, the CFA is a whole body test. To do pull ups, you need whole body strength. To do the basketball throw, it is not just
arms, but also core, back, legs etc. The best thing you can do is either go to a trainer/coach, etc. and get a whole body regiment or do some serious research and start your work outs. DS was physical before training, but, he could maybe do one pull up. six months of hard work, he did 12, 70 or so pushups, 85 or so sit ups, and almost the entire length of the court on the throw. It is not an easy test, but hard work will pay off.
Always practice the CFA in sequence as it is designed to accumulate a load factor, as you experienced at SLE.
Find someone to administer some mock CFA tests for you. Run it off just like the real deal. Then target your training to your weakest spots.
Thanks for the advice! I'll keep working at it!
 
Literally do the test....multiple times. I know this was already stated but get a parent to record scores. Something I did with my dad was record each lap on the mile. This game me a better understanding of when I need to turn on the turbos. Get er done
 

Norfolk63

BGO and MidDad
5-Year Member
All excellent advice above.
The CFA is a loading test. Each event builds on top of the previous. DS discovered the more he trained the core, the more energy he had for the mile after all the other events.

DS was also a lean track kid who maxed the mile. To train for the mile run more than a mile, and work on increasing your pace.
 
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