CFA Help

[g_ss3]

Hey guys! To double as a school project and to help me train for my upcoming CFA assessment, I am creating a workout guide for all of the CFA events and would love it if I could receive any tips/instructions for the CFA events – ESPECIALLY the basketball throw. I will be sure to post my completed guide including all of the helpful tips that I get. I would really appreciate the help as part of my project involves collaboration points, which I will get from people interacting with this thread. And, more importantly, I want to create the best guide possible. Feel free to discuss the events themselves, training exercises for them, helpful stretches, helpful links, etc. Thanks!

 

[Capt MJ]

There are many professional resources out there to draw on for authentic guidance. I assume you have checked out former SEAL, USNA grad and fitness professional Stew Smith’s CFA-specific workouts on his website and YouTube demos. USMA has an excellent video that is a full CFA exactly as given.

In the midst of all this laudable writing and collaborating, ensure you get out there to practice for your own CFA.

 

[txfwindian]

Observation from my DD’s experience:

- lookup Mountain Tactical institute on you tube for some technique along with former SEAL Stew Smith

- Practice, practice, practice……and then more practice

- build core strength.

DD was able to improve her throw from 11 feet to over 44. The throw is nothing to brag about as it’s just average but the process and improvement is.

 

[USMAZoo98]

Mountain Tactical definitely provided some great examples and information for training for the CFA events. Frankly, there are all kinds of videos and training programs scattered around the internet.

The basketball throw is always the greatest topic of conversation for the CFA. Core strength training is always key. But it can also be treated as a Physics problem because the ultimate success of the basketball throw comes from understanding the Physics to maximize performance and then working on that with high repetitions.

 

[g_ss3]

Thank you so much for all of your help, it is greatly appreciated! I had looked into Stew Smith's resources before, but had not seen Mountain Tactical – I will be sure to check it out.

 

[toomuchtimeonmyhands]

People already recommended some great resources, so I'll avoid doing that and just give you some tips that helped me.

Once in the kneeling position, I think a lot of people are pretty stiff and just throw with their arms/shoulders. When I first started practicing, I failed to realize that you can lean back a bit, and then thrust yourself forward to get some momentum. It's a pretty simple thing to do and a lot of people would probably think it's a common sense thing to do, but you'd be surprised to see how many people don't do it.

Might be extra, but it never hurts to film yourself too. Just to figure out a good release point and see your technique.

 

[g_ss3]

The file was too large to post, but if anyone would find this guide helpful, feel free to send me a message.

 

[Zertfxx]

The file was too large to post, but if anyone would find this guide helpful, feel free to send me a message.

I tried sending you a message but for some reason it won't let me. Is there a way you can make it into a compressed PDF or into a link. Thanks.

 

[g_ss3]

Here is a compressed version.

 

[UHBlackhawk]

I will only comment as I always do in the run.
People think the 1.5 (also known as the Cooper), and 2 mile runs are aerobic runs and train for them by running long distances. While running long distances won’t hurt, they don’t help as much for mid distance runs such as the 1.5 and 2 mile runs which are more long sprints. You need to do anaerobic training, or sprints. Do this for 10-15 minutes.
This involves intervals of 220, 440, and 880’s. If you have a track available these correspond to 1/2, 1, and 2 laps. You follow these with recoveries. For example, run 1/2 lap as fast as you can. Walk 1/2 lap to recover. Then run 1 lap as fast as you can. 1/2 lap to recover. Run 2 laps. Recover. This is just an example.
Another good way to train is to run Fartleks, which is Swedish for “this sucks”. Jog a 5 minute warm up. Then alternate between sprinting all out and jogging at a slow pace, or “fast slow” (which is what fartlek really means). You can use a timer, say 30 seconds fast, 30 seconds recovering, or objects, sprint between to light poles, then jog slowly the next two.
Don’t forget weight training for your legs to strengthen them. If you don’t have a gym you can do things such as lunges, air squats, and everyone’s favorite exercise, the burpee with a push up.
Good luck. Also look up Stew Smith’s training tips.