CFA Scores - Push ups help

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Running-Is-A-Real-Sport-1

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I recently took the CFA and I do not know if these are good or not?:thumbdown

BB Throw - 57ft
Pull ups - 16
Shuttle run - 10.1
Sit ups - 76
Push ups - 40:thumbdown:
Mile Run - 5:00

I am quite ashamed at my push up performance. Regardless if I get an acceptance letter or not what can I do to increase the number of push ups I can do?
 
as far as I know...

BB Throw - 57ft -- at risk
Pull ups - 16 -- good
Shuttle run - 10.1 -- at risk
Sit ups - 76 -- good
Push ups - 40 -- at risk
Mile Run - 5:00 -- good

According to my knowledge, you have failed CFA, sorry. However, it is wise to ask USMA for the retest although it is very unlikely to have them to give you another chance... unless you have taken CFA during SLS.
Check out usma.edu for more information.

usmaps 09'
 
i did the bbthrow in 55 and passed

your shuttle run definitely needs to come down, try for 9.0 or under
your pushups should come up, try to get around 55, if both of those are done then you'll definitely pass as your other scores are very good and will get you to where you need to be

your bbthrow is low, but with everything else it can be fine (as was my case)
your mile is one of the best-congrats
your pullups are also very good
 
was it just that you could only do 40 push-ups? or did the person who administered only count the ones that were correct and your others did more harm than good? are you a guy or a girl?
 
I am a guy.
I have a dumpy skinny long distance runners body.:unhappy:

I only had two of my push ups miscounted. I did a max out at 50reps in 2mins a week before the test, but during the CFA I was decently fatigued. So in short I could only do 40 push ups because I am not strong enough.

I am looking for general advice on how to increase the number of push ups I can do? (I am looking to improve my strength in general)
 
Do as many as you can each night, that's what I did.

I went from 55 my first cfa to 67 my third cfa
 
flyersboy114 said:
Do as many as you can each night, that's what I did.

I went from 55 my first cfa to 67 my third cfa
Click to expand...

Quoted for truth.

There is no trick to push ups and sit ups. Just practice practice and more practice.

Hit the gym if your looking for overall fitness and ask around. Most people there are willing to help out if you ask nicely.:shake:
 
do dips with weights around the waist like maybe a 5 or 10 weight for a runner like you, and then do some core work. as a runner, you probably have a stellar core, but when you combine the dips and the core, you form a solid body for the push ups. the "push" on the push up won't seem so heavy. it worked for me--i was a long distance runner too, but converted discus thrower. it should work for you...good luck! :thumb:
 
Running-Is-A-Real-Sport-1 said:
I am a guy.
I have a dumpy skinny long distance runners body.:unhappy:
Click to expand...

I feel ya. Damn cross country. If you look around, you'll find I did much worse than you. I've been in the gym and just practicing pushups so I'll do better for the USNA CFA or if I can retake my AFA CFA.
 
I agree with doing push-ups whenever you can. Do resistance push-ups where you have either someone pushing down on you or a backpack with books and/or weights on your back. I'm also not satisfied with my push-ups, so I'm planning on getting a perfect push-up set. They're like 30 bucks at sports authority but they are good- Designed by a Navy SEAL guy. I don't recommend paying for a gym. Push-ups, especially in variety, among with crunches, yoga, what-not is all you need to build your body. Make sure you don't mix in your running with your lifting cause you wont build muscle that way. Try to take protein before or/and after you work out. Make sure that you apply yourself though. The only way to see and feel results is to make sure you are steady and hard on yourself without injury.
Good luck.
 
i bought the iron gym to work on pull ups (i'm a girl) haha

but i understand your pain because i'm an xc and track person too. for push ups i did one of stew smith's routines. go google him!
 
After reading MChansard talking about Stew Smith. I happened to look him up. I went to http://www.military.com/military-fitness they have a whole bunch of articles on improving push ups.

For anybody trying to bulk up:
I recommend not running if you are trying to gain any kind of lean muscle mass. I lost some of my strength over cross country season though I was lifting hard after practice everyday.
 
To bulk up, our wrestling coach suggests within 10-15 min of the end of your workout (no longer) drink a tall class of chocolate milk. He says it goes to muscles if it's within the time period. I have no idea if this works, but will be trying it with a very skinny 13 year old this summer!
 
yes- the ideal time to get protein and such in your body to start helping the muscles is within 30 minutes or less
 
mom3boys said:
To bulk up, our wrestling coach suggests within 10-15 min of the end of your workout (no longer) drink a tall class of chocolate milk. He says it goes to muscles if it's within the time period. I have no idea if this works, but will be trying it with a very skinny 13 year old this summer!
Click to expand...

This definitely works. Last April I was 6ft tall 143 lbs with a 8.9% body fat. I am currently 6ft tall 167lbs and with a 10.1% body fat. I started lifting weights this spring. I still gained a lot of weight, though I ran fall and spring track.

I drink a protein shake, and two chocolate milks right after I lift.(Drinking chocolate milk definitely works). I would also recommend having a peanut butter sandwich immediately before lunch and dinner.

Even though I gain 24lbs before I ran still lowered my 5k times by a 1min 15secs, with out a significant amount summer of training.
 
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use your thin physique to your advantage...that's what I do and also be able to endure the pain when you feel your arms start to give out. definitely recommend you get the perfect push-up as well and practice.
 
Running-Is-A-Real-Sport-1 said:
This definitely works. Last April I was 6ft tall 143 lbs with a 8.9% body fat. I am currently 6ft tall 167lbs and with a 10.1% body fat. I started lifting weights this spring. I still gained a lot of weight, though I ran fall and spring track.
Click to expand...

Usually when you run, you take away calories (could include the desired protein) and then when you lift, you have little left to create muscle. People are wired differently, and maybe you gain weight easily. Usually really skinny people have a difficulty gaining weight due to the metabolism. I have a friend who gained weight one summer (we used to weigh the same) without doing anything and now weighs like 180lbs (muscle, no fat), 30 more pounds than me. He was a freak of nature, I guess

I still don't recommend you run on the same day (or day immediately after) of lifting. And eat a lot! mostly protein and good carbs (yes carbs) the sugar in the carbs help regenerate muscle fiber. So I agree with the posts in here, drink protein (can be found in the protein shakes or chocolate milk) within 30 minutes of working out (the sooner the better) and have a bit of good carb in you like a light sandwich (whether its pb&J or a cold cut). Not a whole meal, just something light.
 
Does anybody have experience with the perfect pushup? I am considering it if it is a good way to increase the number of regular pushup reps that I can do.

Normally I run right after school, and then go down to the weight room. Seems like the general advice is to not run before... How about after? Also what is the general consensus on products like N.O. Explode. A good product to use while lifting or not?
 
yeah i'd like a story on that, too. i got it for christmas, but i haven't really used it because i just feel awkward!
 
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