CFA Help

[Lammi]

Ive been trying for months to improve upon my time and reps to prepare for the CFA, and I havent had much luck. Does anybody have any tips or even workout routines that I can try out.

Anything helps.

 

[MidCakePa]

This is one of the most heavily covered topics on SAF. Please use the search function above. Just type “CFA” and you’ll be swamped by the sheer volume of advice.

 

[BuckeyeDad20]

Ive been trying for months to improve upon my time and reps to prepare for the CFA, and I havent had much luck. Does anybody have any tips or even workout routines that I can try out.

Anything helps.

i am no expert nor am I a trainer, but I worked with my DS last year to improve his scores and it worked very well so all I can vouch for is that it worled for him.

Part 1 was basically a modified Murph via a ladder on MWF.
100 pullups
200 pushups
500 situps

Begin with 1 pullup, then 2 pushups then 5 situps
next set do 2 pullups, 4 pushups, 10 situps.
Continue this progression until 10 pullups and then work your way back down.

He could not complete it in the beginning so he would go as far as he could and then cheat the final reps so for a pullup he might release, shake it out and jump to complete. Pushups, he would do some on his knees if he had to and rest in the rest position as needed. Situps he would simply rest in rest position when needed. Then he would rest for thirty secs to a minute in between sets as needed.

It kicked his butt for a few weeks, but he stuck with it and you could see improvement at the start of each new week. Eventually he was elevating his feet for pushups to make it harder. He then would follow this with weightlifting. Fairly standard routine that his coach from high school worked out for him. A lot of core, deadlifts, squats, bench press and other lifts and he added in skullcrushers for his triceps since his pullups needed the most help.

Then he would run 1 mile for time on a treadmill decreasing his time 8 secs each week.

On Tues and Thurs he would run intervals for an hour. The MWF routine took about 2.5 hours per workout.

He played rugby, but wasnt super fit and not a great athlete so he felt he needed to really dedicate to this workout. He did this religiously for 8 to 9 weeks before his Senior year in high school. It takes a lot of support initially because it is daunting at first. But when he could see the improvement (we tracked when he would cheat and rest) he got into it. By time he could do it without any cheats, he was addicted almost. He started the routine up again in May to prepare for BCT and enjoys it enough that he is going to explore the academy crossfit and weightlifting clubs.

I am sure there are athletes on here that can give you other and better advice so listen to it. I think the most important thing is consistentcy. No half measures. What I used to talk to him about was that he worked so hard on grades, sports and everything else for his resume, wouldnt he regret it if the thing that held him back was his CFA? The CFA is about the only thing in the entire process you can control. Your grades can be impacted by teachers, your test scores by a number of factors, an interview board could go sideways. But, the CFA comes down to simply putting forth the effort. If you do the workouts, you will get results and you will get a good enough score. It is completely up to you.

 

[rr33h]

I agree with ^. Murphs workouts are an awesome way to prep, I’m using them for myself and seeing a ton of improvement. Even doing the air squats really helps with explosiveness for the BB throw

 

[Lammi]

i am no expert nor am I a trainer, but I worked with my DS last year to improve his scores and it worked very well so all I can vouch for is that it worled for him.

Part 1 was basically a modified Murph via a ladder on MWF.
100 pullups
200 pushups
500 situps

Begin with 1 pullup, then 2 pushups then 5 situps
next set do 2 pullups, 4 pushups, 10 situps.
Continue this progression until 10 pullups and then work your way back down.

He could not complete it in the beginning so he would go as far as he could and then cheat the final reps so for a pullup he might release, shake it out and jump to complete. Pushups, he would do some on his knees if he had to and rest in the rest position as needed. Situps he would simply rest in rest position when needed. Then he would rest for thirty secs to a minute in between sets as needed.

It kicked his butt for a few weeks, but he stuck with it and you could see improvement at the start of each new week. Eventually he was elevating his feet for pushups to make it harder. He then would follow this with weightlifting. Fairly standard routine that his coach from high school worked out for him. A lot of core, deadlifts, squats, bench press and other lifts and he added in skullcrushers for his triceps since his pullups needed the most help.

Then he would run 1 mile for time on a treadmill decreasing his time 8 secs each week.

On Tues and Thurs he would run intervals for an hour. The MWF routine took about 2.5 hours per workout.

He played rugby, but wasnt super fit and not a great athlete so he felt he needed to really dedicate to this workout. He did this religiously for 8 to 9 weeks before his Senior year in high school. It takes a lot of support initially because it is daunting at first. But when he could see the improvement (we tracked when he would cheat and rest) he got into it. By time he could do it without any cheats, he was addicted almost. He started the routine up again in May to prepare for BCT and enjoys it enough that he is going to explore the academy crossfit and weightlifting clubs.

I am sure there are athletes on here that can give you other and better advice so listen to it. I think the most important thing is consistentcy. No half measures. What I used to talk to him about was that he worked so hard on grades, sports and everything else for his resume, wouldnt he regret it if the thing that held him back was his CFA? The CFA is about the only thing in the entire process you can control. Your grades can be impacted by teachers, your test scores by a number of factors, an interview board could go sideways. But, the CFA comes down to simply putting forth the effort. If you do the workouts, you will get results and you will get a good enough score. It is completely up to you.

Thank you, I will define try this.