CFA Improvement help

[Snoopyperson]

Hi everyone,

I'm currently a Junior and I got accepted into Session 2 of SLE. I want to hopefully get a super good CFA score at SLE so I don't have to take it again. I do a practice CFA every other week and my sit-up, push-up, and mile has been steadily improving but mainly my basketball throw has only improved by a couple feet over a month. I've improved my technique a lot but not much has changed. Please let me know if there's anything I can do to improve it or if there is anything else I should improve.
Here's my current scores:
BB Throw: 45ft
Pull-ups: 1
Shuttle Run: 9.6
Sit-ups: 95
Push-ups: 29
Mile: 7:30
Thank you!

 

[pullupbeast2027]

Your basketball throw will improve with time as long as you keep practicing it consistently, maybe adjusting and messing with technique if necessary. The main things I see that you need to work on are your pullups and your pushups. Those also take time to increase, so start working on them now. You could look up youtube videos or search online for workouts to improve them if you don't know how to start, but you really just need to put the work in ASAP to improve on them.

 

[Trainer]

Hi everyone,

I'm currently a Junior and I got accepted into Session 2 of SLE. I want to hopefully get a super good CFA score at SLE so I don't have to take it again. I do a practice CFA every other week and my sit-up, push-up, and mile has been steadily improving but mainly my basketball throw has only improved by a couple feet over a month. I've improved my technique a lot but not much has changed. Please let me know if there's anything I can do to improve it or if there is anything else I should improve.
Here's my current scores:
BB Throw: 45ft
Pull-ups: 1
Shuttle Run: 9.6
Sit-ups: 95
Push-ups: 29
Mile: 7:30
Thank you!

Helped DD improve by 20 feet!

 

[Academician]

I tell my students that the CFA is a beginning, not an end. Continue to work throughout the year, using a true workout routine that is "routine." You are choosing a path that expects and requires fitness as part of your job -- a military officer. I recommend that you run at least 10 miles per week and 3 mi at a time along with the workouts to allow you to continue your nice progress.

As Trainer noted above, Stew Smith, a USNA grad and a military fitness expert (pictured with the basketball), provides great guidance that I use with my students. You can find him at www.stewsmithfitness.com. I also have a few students that will join you at the 2nd SLE session.

Best of luck with your journey!

 

[p2030]

If you haven't already, check out the sticky thread at the top of the forum called 'Oh no, the basketball throw." Lots of good info in there.

 

[Willothewhisp]

Self-discipline.

Understand that your future is in your hands. If you really want it? You'll commit and see it through.

My suggestion? Takes <8 minutes to run a mile, less than a min to do 45 pushups. 15 seconds to do a pull-up.

15 mins/day x 2 a day = 30 mins of your time. Should go for 1-2 hours if you want to really improve.

It's really not that difficult. You just have to have enough discipline to do it. If you don't? You have no one else to blame other than yourself.

Priorities.

 

[aetosArmy]

One thing I don't see discussed enough on here concerning putting on muscle and getting stronger: get proper nutrition! (protein, high-quality carbs, fruits and vegetables, fiber). Also, you don't want extra body fat slowing you down, so just in case that's an issue for you, you may have to cut down on the soft drinks and pizza.

 

[Andor2024]

Hi everyone,

I'm currently a Junior and I got accepted into Session 2 of SLE. I want to hopefully get a super good CFA score at SLE so I don't have to take it again. I do a practice CFA every other week and my sit-up, push-up, and mile has been steadily improving but mainly my basketball throw has only improved by a couple feet over a month. I've improved my technique a lot but not much has changed. Please let me know if there's anything I can do to improve it or if there is anything else I should improve.
Here's my current scores:
BB Throw: 45ft
Pull-ups: 1
Shuttle Run: 9.6
Sit-ups: 95
Push-ups: 29
Mile: 7:30
Thank you!

Hey, I have also been struggling with pull-ups as a cross-country runner who never trained them (has taken 4 months to get 6-7 consistently). I found this video super helpful, and it has been the basis for my training. The creator is a former Army Ranger, so I trust his advice. See you at SLE session 2!