I have almost completed the application packet (just waiting on teachers and BGO to submit stuff) and the only thing I really have left beside the nomination (which isn't competitive in my district, thankfully) is the CFA. I have been mainly focusing on improving my pushups, situps, and pullups. The mile is going to be easier for me to train for as soccer season is about to start, and that is a whole lot of running. I was wondering if any current/past candidates or parents have a preparation program that really worked for the CFA. Things like building pushup endurance and all of that.
- Joined
- May 22, 2018
- Messages
- 5,503
There are several threads here about prepping for CFA. Use the search function above. Meanwhile, a few points:
Do the CFA now, exactly as instructed , to set a baseline (or perhaps you already did it at NASS). Then Google “USMA CFA guidelines” and you should find a PDF that shows averages and maxes for each event. Yes, it’s West Point, but I’ve yet to find a USNA version and this is close enough
If you’re below average, set a goal of getting above average. If you’re above average, set a goal of getting the max. Then, “overtrain.” For example, if your goal is 80 sit-ups, then do 100 in five sets of 20, with 10-second rest between sets. Or do push-ups for 2:30, at slower than target pace, making sure to hold the prescribed rest position (e.g. forward leaning rest). For runs, do speed work, in which you run faster than target pace for 1/4 or 1/2 mile intervals. Also run for 2-3 miles occasionally to build stamina.
Mix these workouts with some weight training, say every other day. For push-ups, do bench press and incline press. For pull-ups, do rows and lat pulls. Bodies adjust quickly — that is, diminishing returns — so variety is good.
The CFA deadline is January, so use the time to optimize your performance. Not saying you should wait until then — perhaps you can peak in October or November — but should not be a problem if the rest of your application is submitted. As long as DODMERB is triggered (it’s the real bottleneck), taking time to train is advisable. Best wishes to you.
Do the CFA now, exactly as instructed , to set a baseline (or perhaps you already did it at NASS). Then Google “USMA CFA guidelines” and you should find a PDF that shows averages and maxes for each event. Yes, it’s West Point, but I’ve yet to find a USNA version and this is close enough
If you’re below average, set a goal of getting above average. If you’re above average, set a goal of getting the max. Then, “overtrain.” For example, if your goal is 80 sit-ups, then do 100 in five sets of 20, with 10-second rest between sets. Or do push-ups for 2:30, at slower than target pace, making sure to hold the prescribed rest position (e.g. forward leaning rest). For runs, do speed work, in which you run faster than target pace for 1/4 or 1/2 mile intervals. Also run for 2-3 miles occasionally to build stamina.
Mix these workouts with some weight training, say every other day. For push-ups, do bench press and incline press. For pull-ups, do rows and lat pulls. Bodies adjust quickly — that is, diminishing returns — so variety is good.
The CFA deadline is January, so use the time to optimize your performance. Not saying you should wait until then — perhaps you can peak in October or November — but should not be a problem if the rest of your application is submitted. As long as DODMERB is triggered (it’s the real bottleneck), taking time to train is advisable. Best wishes to you.
Parent of 4
Member
- Joined
- Jan 17, 2018
- Messages
- 197
You MUST practice CFA in order using designated times.. Do not settle for averages, strive to max every time you practice. You wont max everything on actual CFA nor should you try but it gets your body prepared..
usna1985
15-Year Member
- Joined
- Jun 9, 2006
- Messages
- 7,854
Second this. It seems that, every year, some candidate is scrambling the last week of January to find someone to administer the test. And it snows that week. Or the candidate has a upper respiratory infection. Or just sprained his/her ankle. Or . . .