CFA - typical baseline & improvement

[patercadet2029]

My DS started training for his CFA three days a week with a tentative date to test at the end of summer. What is the typical baseline for appointees, and how much do they typically improve? For example, if a candidate has this baseline:
55' BB throw
9 pull ups
9.5 shuttle run
60 sit ups
35 push ups
8 minute mile

Is that a typical starting baseline for candidates who ultimately get appointed?

Is it realistic to improve in all of those areas to the averages?
68' BB throw
13 pull ups
8.7 shuttle run
81 sit ups
61 push ups
6:30 minute mile

In how much time and frequency? short or longer or more frequent than 2 months, 3 days week training?

Obviously each person is different. I'm just trying to get an idea of typical for those candidates who ultimately get appointed. Thanks.

 

[Academician]

I advise my students to 'shoot' for the published averages. Your son's push-ups are likely a failing number and his sit-ups are a bit low. And, yes, I think the averages are quite realistic, especially considering he has the summer to improve and still provide a CFA score in a timely manner. Typically, in past years, CFA scores are due for the earliest applicants on November 1. Your son's Candidate Kit will include a deadline when it opens in July.

I also emphasize to all of my students that the CFA is not an 'end,' but the start of a commitment to physical fitness as a military officer candidate. Their workout routines must be 'routine' and continue throughout the school year and summer as they prepare to arrive at the Academy, or on the college campus, ready to meet the fitness requirements for either program, USAFA or AFROTC.

 

[Capt MJ]

Are the results above from inventory practice CFAs administered exactly as the instructions indicate, including precise timing of breaks and events, start to finish? That is the only realistic way to assess current state and progress. The CFA is designed to progressively exhaust muscle groups, so that individual event practice scores typically drop when scores are part of a CFA practice test run exactly by the book.

Your son may want to explore the link below. It is an unofficial source, and their opinions and advice are not official, but I do think they lay out very well how to strategically think about the CFA.

The general advice around here is the candidate should shoot for the average plus a bit more.

Candidate Fitness Assessment Score Calculator - Ace your CFA

Preparing to apply to a Service Academy? Use our Candidate Fitness Assessment Score Calculator to help you prepare for USMA, USAFA, and USNA.

www.gainserviceacademyadmission.com

 

[severn]

Maintain records-take notes each session:

55' BB throw. Needs to improve. Buy a weighted basketball from Amazon.
Practice-experiment throwing:side throw, 45 degrees throw, slightly spin side throw.

9 pull ups. Needs to improve. Use the assisted machine pullups. Increase weights. Buy elastic bands for assisted pullups. One end tied to the bar; other end secure with foot.

9.5 shuttle run. Needs to improve. Practice staying low like basketball drills. So when touching the end line, you are already taking off to the other direction.

60 sit ups. Needs to improve. Do timed situps with 5-10 lbs dumbbells behind your head.

35 push ups. Needs to improve. Do plenty of: bench, declined bench, inclined bench.

8 minute mile. Needs to improve. Do sprints Mon-Wed-Fri. Start with 400 m sprints (2x); 200 m (3x); 100 m (4x); run hill distance once a week.

 

[OiledPancakes]

My DS started training for his CFA three days a week with a tentative date to test at the end of summer. What is the typical baseline for appointees, and how much do they typically improve? For example, if a candidate has this baseline:
55' BB throw
9 pull ups
9.5 shuttle run
60 sit ups
35 push ups
8 minute mile

Is that a typical starting baseline for candidates who ultimately get appointed?

Is it realistic to improve in all of those areas to the averages?
68' BB throw
13 pull ups
8.7 shuttle run
81 sit ups
61 push ups
6:30 minute mile

In how much time and frequency? short or longer or more frequent than 2 months, 3 days week training?

Obviously each person is different. I'm just trying to get an idea of typical for those candidates who ultimately get appointed. Thanks.

Everyone is different in how they approach preparing for and beating the CFA. Is there any reason why your DS can not be in the gym more than 3 times a week?

Here is what I did for my CFA last year. I maxed everything but BB throw (not bragging just trying to show credentials).

I started the morning off with at least 100 pull-ups before school (I just kinda did sets of 10 or so).
I lifted at the gym 6-7 times a week which included a few compound lifts mixed in with a few accessory movements. I ran a Push-Pull-Leg split. After each workout, I would do a push up pyramid of a wide grip, normal grip, and diamond grip push up. This means 1 rep of wide, 1 normal, one diamond. Rest 1 minute. 2 wide, 2 normal, 2 diamond. Rest 1 minute. Repeat till you get to 10 and then work your way back down. to zero again. This works out to about 300 pushups in total. If this is too hard at first you can do a 5 rep pyramid.

For running, I was doing distance track and XC while training for an Ironman so that part was kind of easy for me but I would suggest doing short 1-2 mile easy runs for a couple of weeks to build a base and then start building mileage. After you have a decent base, start doing speed workouts and hill workouts like @severn mentions. 400 meter workouts are essential.
I never take rest days in training but when I do an “easy” day, I would use it as time to work on weak spots. Train your shin muscles and your hip flexors (hip flexors are essential for speed and also sit-ups). Then I would do a 5 round workout of 10 pull-ups, 15 pushups, 20 sit-ups. This maintains that work you have been doing while incorporating a little bit of speed and fatigue.

The key here is you have MONTHS till your CFA is due. Start training now.

Fastest way I found to build pull-ups was dead hangs and then also using a resistance band to do assisted pull-ups. Also make sure you are hooking your thumb over the bar and wrapping your hand around for maximum torque.

For pushups, do slow reps, pausing at the top and bottom. They are a lot harder but it builds them fast. Work in those pushup pyramids and it will do wonders.

For sit-ups, do any and all core workouts. Train hip flexors, toe to bars, planks, etc.

Also, for the BB throw, lookup mountain tactical institute on youtube. Also eat a lot. You need mass to huck a basketball 108 feet.

Good luck

 

[Nytoga330]

Yes, everyone is different, BUT, these applicants are almost all varsity athletes, so they already are in the upper tier of genetics. My son started with similar stats, except for a faster run, slower shuttle. He was worried he didn’t prepare for Navy candidate weekend cfa. But in 3 weeks, he got, 70’ throw, 15 pu, 9.5 shuttle, 87 sit ups, 67 pu, and 5;47 mile.

Run takes longer to improve, but use any couch to 5k training program, focusing more on repeated 400m sprints.

As an aside, I’m a middle aged dad. I do workout and play sports, but not for these specific skills. After training with my son (I also recommend this to motivate and model), I could now max out pull ups, push ups and sit ups. So I don’t have much sympathy for these teens with massive amounts of testosterone!

At your sons level, I’d recommend searching YouTube for athlean x channel and then search for the 22 day push up and pull up challenges. He’s a physical therapist, so I trust him more than other fitness guys. He does use click baity titles for the videos, but as a fellow health practitioner, I value his workouts. He says you’ll improve 50% in push ups but again, everyone is different.

My son was happy with his cfa results, but he’s still working out since he wants to apply to USCGA.

And also have him reflect on his strengths/weaknesses. If he’s a procrastinator, do these first thing in the morning before he looks/uses his phone.
How’s his diet? Does he need to lose some weight or eat healthier? Let him take ownership…he’ll be proud once he improves. I remember as a kid, I’d look for the “trick”. But with this, it’s just incremental improvement after sticking to a plan….great life lesson.

 

[georgefox]

Maintain records-take notes each session:

55' BB throw. Needs to improve. Buy a weighted basketball from Amazon.
Practice-experiment throwing:side throw, 45 degrees throw, slightly spin side throw.

9 pull ups. Needs to improve. Use the assisted machine pullups. Increase weights. Buy elastic bands for assisted pullups. One end tied to the bar; other end secure with foot.

9.5 shuttle run. Needs to improve. Practice staying low like basketball drills. So when touching the end line, you are already taking off to the other direction.

60 sit ups. Needs to improve. Do timed situps with 5-10 lbs dumbbells behind your head.

35 push ups. Needs to improve. Do plenty of: bench, declined bench, inclined bench.

8 minute mile. Needs to improve. Do sprints Mon-Wed-Fri. Start with 400 m sprints (2x); 200 m (3x); 100 m (4x); run hill distance once a week.

Hi, Severn, I am new to this forum, but find it super cool. My son is quite into USAFA, but his running is slow. Could you be more specific about the 1 mile run training? Thank you so much,

 

[georgefox]

Maintain records-take notes each session:

55' BB throw. Needs to improve. Buy a weighted basketball from Amazon.
Practice-experiment throwing:side throw, 45 degrees throw, slightly spin side throw.

9 pull ups. Needs to improve. Use the assisted machine pullups. Increase weights. Buy elastic bands for assisted pullups. One end tied to the bar; other end secure with foot.

9.5 shuttle run. Needs to improve. Practice staying low like basketball drills. So when touching the end line, you are already taking off to the other direction.

60 sit ups. Needs to improve. Do timed situps with 5-10 lbs dumbbells behind your head.

35 push ups. Needs to improve. Do plenty of: bench, declined bench, inclined bench.

8 minute mile. Needs to improve. Do sprints Mon-Wed-Fri. Start with 400 m sprints (2x); 200 m (3x); 100 m (4x); run hill distance once a week.

As for the last item - 8 minute mile. Needs to improve. Do sprints Mon-Wed-Fri. Start with 400 m sprints (2x); 200 m (3x); 100 m (4x); run hill distance once a week. Could you please be more specific? Thank you so much!