CFA Preparation

Discussion in 'Naval Academy - USNA' started by Keyboard, Aug 2, 2018.

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  1. Keyboard

    Keyboard Member

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    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.
     
  2. MidCakePa

    MidCakePa Member

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    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.
     
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  3. Parent of 4

    Parent of 4 Member

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    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..
     
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  4. Capt MJ

    Capt MJ 10-Year Member

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    And do not wait until the last possible window to take it - weather, illness/injury of yourself or others, unavailability of someone to administer the test due to an emergency... Leave yourself a safety margin.
     
  5. usna1985

    usna1985 10-Year Member

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    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 . . .