I have questions pertaining to the best possible workout program for a successful overall pass on the CFA for the class of 2026 application cycle. I learned from this time around how important it is to prep months to a year in advance to really improve all areas of the test. I was unable to execute one single pull-up as I lack the upper body strength. Plan to get after it knowing exactly what to expect now and ensuring I’m ready and not on a whim. As a college student it’s been challenging to find resources that can assist with my fitness plan.
You know your body best so only you can decide what type of workout you should do. I had a meniscus repair surgery in February 2020 and couldn't run for 7 months. When I got back to it I couldn't even run a 12-minute mile. I had 4 months to get ready for the CFA so I bulked up to gain as much muscle as possible. Happy to say that I did pretty well on the CFA. But you are preparing a well 10 months in advance so your strategy will most likely be different.
Anyway, the best way to prepare for the CFA in my opinion is to do it over and over again. I will give my strategies for each exercise below.
Basketball Throw: This is all form. Practice it. Over and over again. I wish I did this. I threw like a soccer player instead of a baseball player and it showed.
Pullups: Get a pullup bar, install it near the kitchen- every time you go get food- do a few. Some people have a hard time doing a pull-up- we were all there at one time. Get a resistance band and do assist pullups instead- you will grow your rep numbers. It's all in the progressive overload. Once you can do 1 pullup you will then be able to do 2 and then so on. Use proper form, do not swing your body like those cross fits. If you keep your body straight you use less energy to pull yourself up. Make sure to follow the proper form- read the instructions carefully.
Pushups: Get a timer. Set it to 2 minutes. Do as many pushups as you can. When you can't do anymore, do not fall down. Instead, raise your hips in a downward dog position. You can take a short break like this (as long as your hands and feet don't move). Then rep out 5-10 more and repeat till the time is up. These last few reps will be hard- but push through. Remember to use the proper form.
Sit-ups: Same as pushups. Get a timer. Set it to 2 minutes and max it out. Keep doing this till you get the max score. Practice the proper form.
Shuttle Run: The most time is used up when you have to get low and touch the line before sprinting the way back. Work on this. Just practice this. Have someone time you.
Mile Run: Don't practice by just running a mile. Run more. Like 2-5 miles. The mile comes last in the CFA. You will be tired from the last few exercises. That's the whole point so prepare for that. A friend of mine was able to run a sub 5:30 mile but ran a 6:50 because he was tired from the other exercises. I recommend the Nike Run Club. But during your actual mile run test you are not given a way to pace yourself so take this into account.
This process will be hard. Just remember why you are doing this.