CFA scores & retake

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flyingcheetos

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Joined
Feb 29, 2020
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14
Hello all,
I just took my CFA over the weekend and got notified to retake it. Here's the scores from last time:
Basketball throw: 42, 41, 43
Pull ups: 5
Shuttle Run: 9.83, 10.15
Sit ups: 49
Pushups: 38
Mile: 7:30
For reference, I'm a male so I know these scores are on the lower end. I have till December 2nd (exactly a month from today) to resubmit the scores. Where should I focus most of my training on?

Thanks in advance
 
Put in ten minutes on the B-Ball Throw and read this post on the USMA page. Do a circuit twice a day of Pull-Ups, Sit-Ups, Push-Ups where you have a goal but really push yourself. Go out to run at least 4 times a week and treat the mile more like a long sprint. For reference these are the scores I submitted and I passed. (never really ran long distance so the mile was difficult for me and it was pretty hot on my testing day).

Basketball throw: 75
Pull ups: 11
Shuttle Run: 8.3
Sit ups: 64
Pushups: 51
Mile: 7:39
 
Do an entire run of the test every single day until the day of the test...I know this is a big time commitment (technically only 40 minutes), but I guarantee you will improve drastically because that is what I did. If you are serious about attending USAFA, I suggest you stick to this plan. That way, the day of the test is the same as simply just another day of working out. My results are posted below.

BB Throw: 65 feet
Pullups: 20
Shuttle: 9.2
Situps: 100
Pushups: 70
Mile: 5:47
 
For my two cents I’d say do the test at most 3-4 times a week. Personally I’d run 3-4 times a week and then do 200 push-ups everyday and core every day.
 
Check out Stew Smith if you haven't already. He's a retired SEAL and a fitness expert, he has a bunch of books and two-week programs that have helped me quite a bit.
 
Everyone has advice on this. I will share what my DS did:

Modified Murph
100 pullups
200 pushups
500 situps
Every other day except weekends.

Pyramid up then back down.
1 Pullup
2 pushups
5 situps

then
2 pullups
4 pushups
10 situps

Rest rules per CFA rules.

Go up to 10 pull-ups then go back down.
If you cannot complete, don't skip, cheat - pushups with knees on ground for final reps, situps- pause then continue, Pullups- have spotter, jump into them or go with lower bar, keep feet on the ground, angle body underneath and pull up.

Run 1 mile after this workout for time. Tuesdays and Thursday run 3 miles.

Good luck.
 
GCarter said:
Put in ten minutes on the B-Ball Throw and read this post on the USMA page. Do a circuit twice a day of Pull-Ups, Sit-Ups, Push-Ups where you have a goal but really push yourself. Go out to run at least 4 times a week and treat the mile more like a long sprint. For reference these are the scores I submitted and I passed. (never really ran long distance so the mile was difficult for me and it was pretty hot on my testing day).

Basketball throw: 75
Pull ups: 11
Shuttle Run: 8.3
Sit ups: 64
Pushups: 51
Mile: 7:39
Click to expand...
Do NOT treat the mile as a long sprint. It is not a long sprint. Push yourself hard, but pace yourself. Third lap is the hardest, that where you need to push.
 
You can treat it as a long sprint if you're used to doing longer miles. A 5k ruiner treats the mile as a long sprint because that's probably a workout for them. But I have to agree that for most applicates the mile should be treated as trying to hit a target time for each lap and keeping it steady if possible.

- from a XC runner
 
Here are my scores:

BBall Throw: 68'
Shuttle: 8.6 sec
Pullups: 13
Situps: 84
Pushups: 58
1-mile run: 5:59 mins

Pushups IDK what happened and why they're 3-4 lower than the average. How much will that matter?
 
TheAmericanDefender said:
Do an entire run of the test every single day until the day of the test...I know this is a big time commitment (technically only 40 minutes), but I guarantee you will improve drastically because that is what I did. If you are serious about attending USAFA, I suggest you stick to this plan. That way, the day of the test is the same as simply just another day of working out. My results are posted below.

BB Throw: 65 feet
Pullups: 20
Shuttle: 9.2
Situps: 100
Pushups: 70
Mile: 5:47
Click to expand...
Woah these are really good scores. Where are you trying to go?
 
FlyFalcon said:
You can treat it as a long sprint if you're used to doing longer miles. A 5k ruiner treats the mile as a long sprint because that's probably a workout for them. But I have to agree that for most applicates the mile should be treated as trying to hit a target time for each lap and keeping it steady if possible.

- from a XC runner
Click to expand...
You're right. If you don't treat the mile like a long sprint, you're not going to push yourself hard enough to win. As an XC runner, I know this to be true. MILE REPEATS!
 
TheAmericanDefender said:
Do an entire run of the test every single day until the day of the test...I know this is a big time commitment (technically only 40 minutes), but I guarantee you will improve drastically because that is what I did. If you are serious about attending USAFA, I suggest you stick to this plan. That way, the day of the test is the same as simply just another day of working out. My results are posted below.

BB Throw: 65 feet
Pullups: 20
Shuttle: 9.2
Situps: 100
Pushups: 70
Mile: 5:47
Click to expand...
Just want to say...these scores are insane lol. Good job
 
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