Discussion in 'Naval Academy - USNA' started by navalacademy12, May 10, 2009.
What are the average CFA scores and what can I do to get in shape for the Naval Academy?
This has the directions and max scores, etc. for the CFA: http://www.usna.edu/Admissions/cfainstructions.htm
USNA published average scores in certain events a couple of years ago. If I can find them, I'll post them.
The two biggest areas for USNA are running and upper body strength. I'm no gym teacher so am not the best person to advise how to improve in both those areas. If you search these forums, you can find links to various books and websites of former SEALs and others who have fitness programs that some folks swear by. Alternatively, if you have a good gym teacher or coach, ask him/her to design a program specifically for YOU -- working to improve your specific weak areas.
As a general guideline, for plebe summer, you should be able to run 3-4 miles comfortably at a pace of ~7 minute miles for males and 8 minute miles for females. Faster is better, of course, but if you're slower than this, you'll really be hurting.
Here is a bump of a thread I posted that gives advice on a Plebe Summer prep program.
I'm a big believer in using your own body as all the weights etc that you need. Before NASS, I followed a sort-of similar running routine, but added a bit.
Every morning, MON-SAT before school:
- 3 Mile Run: Just try to increase your time, you don't need to be kicking out the distance, for now. I would try to get in around 18:00.
- After your run, do the following:
25 crunches with legs in the air (you know what I mean?)
15 wide pushups
30 crunches (15 left/15 right)
15 pushups (triceps or diamonds, depending how you feel)
20 crunches (fast as possible)
25 pushups (fast as possible)
I did a timed and graded Marine Corps PFT, but if you want to go Navy, do the Navy PFT.
Marine: 18:00 3 mile run, 100 crunches, 20 pullups (for max)
I started with a 18:46 3 mile run, 100 crunches, and 6 pullups
I ended with a 17:50 3 mile run, 100 crunches, and 13 pullups (that's how I shipped to NASS)
If you keep working it at it, you will show improvement. Some people say "oh take rest days! Don't hurt your poor little bones!" During cross country season we never had an off day, and were hitting around 90 miles a week (normally 100 if we didn't have a meet). Just keep working, be smart (stretch etc) and you'll be fine.
USNA doesn't expect you to be in great shape before NASS. You should be in decent shape, as being out-of-shape will impact your ability to complete all evolutions successfully and will result in a CFA score that you won't like.
You need to be in much better shape for plebe summer. PT is just more demanding.
In terms of a workout program, there is no one-size fits all. What you can do depends on what shape you are in right now. IOW, if you can't run a mile in <7:00, you certainly can't run 3 miles in 18:00.
My suggestion is that you consult your coach, gym teacher or -- if you have the means -- a personal trainer to design a program for YOU. It should take into account your level of fitness, as well as your strengths and weaknesses (i.e., endurance, upper body strength, running ability).
If you are in the Class of 2013, you still have 6 weeks to go. Do NOT waste the time. You can make some real strides (no pun intended).
The key is to be smart. I've had some pretty bad overuse injuries from trying to jump back into a tough workout routine after an injury. You may or may not need rest depending on your current physical condition and the intensity and duration of your workout. 90 miles a week may be fine for someone who runs all the time, but if your legs aren't used to it, you'll have problems. Believe me, you don't want shin splints or stress fractures. Trust your body. Some muscle soreness is to be expected if you're working out hard enough, but if you feel pain, take a rest day.
In high school I played sports and did plenty of running and bodyweight exercises, and I was in pretty good shape, but I would get to a point where I just couldn't improve any more. In college I got serious about lifting weights and cross training. I like to hit the gym 2-3 times a week along with pushups, pullups, and core exercises each day. Over the past year I've gotten A LOT stronger and I've improved on pushups and pullups.
Mixing up your cardio is a good idea too. I like to do sprints, long distance running, stairs, some occasional biking, and wrestling or judo. I was amazed how much I improved when I started crosstraining.
Well yeah, I kind of assumed that people applying to the Academy are at least very active in one Varsity sport, and other then that, eager to work out alot on their own time. But, yeah, DEF. build up to it. Injury is bad.
Makes sense, fortunately I haven't really hit the limit as to what I can do with my bodyweight, but that is 100% true. And yeah, mixing cardio is important but I had soccer and cross country in the afternoons (meaning I would do hill repeats, suicides, and whatever the coach's wanted that got me my fast runs). But I do plan on starting more with weights and crosstraining once I hit college come fall.
Self-reported CFA Averages
I've been tracking scores of folks that have been posted on this and another forum. I've got about 85 male and 10 female scores. Recognize that they are self-reported and therefore may be skewed since some folks with lower scores may not wish to share. This includes anyone who posted a score; I did not split them based on their indicated academy preference.
Female - 10 scores
BB toss - 44 ft
Pullups - 2
Flex Arm Hang - 16 sec
Shuttle - 9.8 sec
Crunches/Situps - 81
Pushups - 36
Mile run - 7:31
Male - 84 scores
BB toss - 69 ft
Pullups - 11
Shuttle - 8.8 sec
Crunches/Situps - 82
Pushups - 61
Mile Run - 6:38
Does anyone know the max.times on the flex arm hang?
BBall Throw: 82 ft
Pushups: 77 in about 1:45
I know I can max the situps and do better on the pullups and shuttle; would taking the CFA again with these scores above help my WCS in any way? Or is the change too small for recognition?
that is a good question. How do you know if you should retake or not?
Did you get a composite score. at USMA SLS I got:
Shuttle run 9.0
push ups 75-(max)
1 mile 6.26
score 672-No Risk
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