CFA Workout Ideas/Routines

msp1206

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Jun 23, 2020
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Hello everyone. I am going to be a sophomore next year in high school and I just had some questions regarding the Candidate Fitness Assessment (CFA). I have always been interested in going to the Naval Academy, probably since 8th grade. I have a pretty strong academic background, but I definitely need to work on the physical fitness portion that candidates must have. So my question is, what are some good workout routines/ideas that I can be following now to prepare myself to eventually take the CFA junior year. I have looked through the different parts of the CFA and understand what candidates must be able to do but I am wondering where I can find some workout routines to help me eventually reach or even exceed the CFA requirements. Thanks.
 
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This is a pretty common question so if you search this forum there have been pretty exhaustive discussions and recommendations. Since the most important elements, the run, pushups, pullups, and situps are very common, there are also limitless programs on the internet available for free that aren’t specific to the CFA. A simple internet search for those exercises will yield tons of simple yet effective programs for improving you strength and endurance. The particular program you settle on isn’t that important, what matters is that you push yourself and stick with it week after week, month after month.
 
Personally, I think a great way to start is to take the CFA as a benchmark to build off of. You will realize that the test is greater than the sum of its parts. The CFA is meant to test you on all aspects of physical ability (ie, multiple muscle groups, endurance/agility/strength) so the best way to prepare is just.. well in better general physical shape. Without knowing what level you're starting at it's hard to give specific advice but I will advise for the general work outs.

BB Throw: The general consensus that I've seen is that this doesn't hold that much weight in your score, however it is always good to be better. This is a mix of core strength and technique. Practice

Pull-ups: Only way to be better at pull-ups is to do more pull-ups. Get a bar (if you can get a nice one that taps into a stud that is great but a doorway one works fine) Do them as often as you can. If your back is too over taxed, take a day or two off and get back to em. What I found was important was building the muscle endurance as the CFA has them in cadence. What I did to improve was doing pyramids 3 pull-ups, 30 seconds rest then 5 pull-ups, 30 seconds rest then 7 pull-ups, 30 seconds rest and up to about 10-12 then back down.

Sit-ups: Just work core. Planks, supermans, sit-ups. Do them everyday.

Push-ups: Again, do them everyday. My go to was this exercise: Do your max set. Say you did 50, take 50 seconds rest. Then do another max set and take the same amount of reps as seconds of rest and repeat until you can only do a few.

Running: I do not know your running ability, but I'll give you the general training I would use when I train new runners. Take 6 weeks or so at the start to build your running base. THIS IS THE FOUNDATION OF YOUR RUNNING ABILITY, SKIPPING THIS IS DETRIMENTAL TO YOUR ABILITY TO RUN FAST AND FAR. Essentially, run 6 days a week. You may be thinking that is a lot if you do not run frequently but the goal is to run at a slow easy pace, you should be able to talk normally.
First Week: alternate days of running 15 minutes (start with this as your first run of the week) and 20 minutes with 5 strides at the end (a stride is a controlled sprint of about 50m). Saturday go for a long run of 30 minutes.
Second Week: near identical to before but ad 5 minutes to your 20 minutes with strides and your long run.
Third Week: add 5 minutes to every second week workout
Fourth-Sixth Week: Follow the same pattern of adding times with the following exception: On the 4th day of the week, replace the workout of either running hills of equivalent time, a fartlek (speed intervals. Like 5 minutes of faster {NOT SPRINTS} running with 5 minutes of easy pace) of equivalent time, or a 15 minute tempo run. Tempo runs are runs at a pace about a minute or two faster than your easy pace.

Now you can get to work: Now you can spend time improving speed. I recommend the following workouts:
-Mile repeats. Just running a fast mile with enough rest in between to be able to run at a similar pace. PRO TIP: do NOT gas it in the first repeat. Its better to be faster in later repeats then slower.
-400m intervals: I like 16 x 400m intervals where you almost sprint 400m then jog/walk 400m. You will do 2 fast miles and 2 miles of recovery in the workout
-General distance runs: Do runs of at least 45 minutes. Not EASY but at a moderate level
-LSD (Long Slow Distance) do runs of at least 50 minutes (to start, increase time minimums with fitness level) at an easy pace. What I tell my runners is start off at an easy pace that you think is almost too slow, then back off even more. These increase your endurance and strength your heart.


I know this was a wall of text but feel free to PM me if you need anything else. AS you can see, running is my Forte. But overal:
what matters is that you push yourself and stick with it week after week, month after month.
THIS. Follow what I suggested, OR DON'T! but at the end of the day, train smart, train mindful, and train consistent.

Good Luck!
 
This is a pretty common question so if you search this forum there have been pretty exhaustive discussions and recommendations. Since the most important elements, the run, pushups, pullups, and situps are very common, there are also limitless programs on the internet available for free that aren’t specific to the CFA. A simple internet search for those exercises will yield tons of simple yet effective programs for improving you strength and endurance. The particular program you settle on isn’t that important, what matters is that you push yourself and stick with it week after week, month after month.
Personally, I think a great way to start is to take the CFA as a benchmark to build off of. You will realize that the test is greater than the sum of its parts. The CFA is meant to test you on all aspects of physical ability (ie, multiple muscle groups, endurance/agility/strength) so the best way to prepare is just.. well in better general physical shape. Without knowing what level you're starting at it's hard to give specific advice but I will advise for the general work outs.

BB Throw: The general consensus that I've seen is that this doesn't hold that much weight in your score, however it is always good to be better. This is a mix of core strength and technique. Practice

Pull-ups: Only way to be better at pull-ups is to do more pull-ups. Get a bar (if you can get a nice one that taps into a stud that is great but a doorway one works fine) Do them as often as you can. If your back is too over taxed, take a day or two off and get back to em. What I found was important was building the muscle endurance as the CFA has them in cadence. What I did to improve was doing pyramids 3 pull-ups, 30 seconds rest then 5 pull-ups, 30 seconds rest then 7 pull-ups, 30 seconds rest and up to about 10-12 then back down.

Sit-ups: Just work core. Planks, supermans, sit-ups. Do them everyday.

Push-ups: Again, do them everyday. My go to was this exercise: Do your max set. Say you did 50, take 50 seconds rest. Then do another max set and take the same amount of reps as seconds of rest and repeat until you can only do a few.

Running: I do not know your running ability, but I'll give you the general training I would use when I train new runners. Take 6 weeks or so at the start to build your running base. THIS IS THE FOUNDATION OF YOUR RUNNING ABILITY, SKIPPING THIS IS DETRIMENTAL TO YOUR ABILITY TO RUN FAST AND FAR. Essentially, run 6 days a week. You may be thinking that is a lot if you do not run frequently but the goal is to run at a slow easy pace, you should be able to talk normally.
First Week: alternate days of running 15 minutes (start with this as your first run of the week) and 20 minutes with 5 strides at the end (a stride is a controlled sprint of about 50m). Saturday go for a long run of 30 minutes.
Second Week: near identical to before but ad 5 minutes to your 20 minutes with strides and your long run.
Third Week: add 5 minutes to every second week workout
Fourth-Sixth Week: Follow the same pattern of adding times with the following exception: On the 4th day of the week, replace the workout of either running hills of equivalent time, a fartlek (speed intervals. Like 5 minutes of faster {NOT SPRINTS} running with 5 minutes of easy pace) of equivalent time, or a 15 minute tempo run. Tempo runs are runs at a pace about a minute or two faster than your easy pace.

Now you can get to work: Now you can spend time improving speed. I recommend the following workouts:
-Mile repeats. Just running a fast mile with enough rest in between to be able to run at a similar pace. PRO TIP: do NOT gas it in the first repeat. Its better to be faster in later repeats then slower.
-400m intervals: I like 16 x 400m intervals where you almost sprint 400m then jog/walk 400m. You will do 2 fast miles and 2 miles of recovery in the workout
-General distance runs: Do runs of at least 45 minutes. Not EASY but at a moderate level
-LSD (Long Slow Distance) do runs of at least 50 minutes (to start, increase time minimums with fitness level) at an easy pace. What I tell my runners is start off at an easy pace that you think is almost too slow, then back off even more. These increase your endurance and strength your heart.


I know this was a wall of text but feel free to PM me if you need anything else. AS you can see, running is my Forte. But overal:

THIS. Follow what I suggested, OR DON'T! but at the end of the day, train smart, train mindful, and train consistent.

Good Luck!

Thank you both! I will look into both of your suggestions!
 
If you're a sophomore, you have plenty of time to do far more than prep for the CFA. Keep in mind that USNA likes varsity athletes -- 90% of every entering class was a varsity athlete. Sure, you could be the 10%, but why not go for the 90%?

Thus, to improve your chances for USNA, I suggest you pick one or two sports that interest you and for which you have some aptitude. For example, if you're 6'5", gymnastics probably isn't in your future and if you're 5'2", football probably isn't for you. But there are many, many sports and lots of leagues so hopefully something will appeal.

Given a choice, I would focus on something requiring cardiovascular fitness and/or core strength. I would stay away from sports such as martial arts, golf, fencing, etc. as your ONLY sport. [Please don't email me with the virtues of these sports -- I have friends and relatives who do all of them but they are not great as the only sport for USNA purposes unless you're the next Jack Nicklaus].

A few years ago, I had a successful candidate who was terrified of the water as a child (due to some unfortunate clowning/accidental water incidents). He decided to take up swimming as his sport to overcome that fear. Started out as the worst swimmer on his team -- THE worst. Ultimately became the best on his h.s. team and eventually made the state championships.

Stick with your sport (unless you hate it). Even if you don't make it to varsity, give it your best effort and achieve as high a level as possible. This will also help your overall fitness level, get you interested in doing sports (important for USNA and the Fleet), and therefore start helping you prep for the CFA.

IOW, get in shape and involved in organized sports this year and early next and then start prepping specifically for the CFA.
 
If you're a sophomore, you have plenty of time to do far more than prep for the CFA. Keep in mind that USNA likes varsity athletes -- 90% of every entering class was a varsity athlete. Sure, you could be the 10%, but why not go for the 90%?

Thus, to improve your chances for USNA, I suggest you pick one or two sports that interest you and for which you have some aptitude. For example, if you're 6'5", gymnastics probably isn't in your future and if you're 5'2", football probably isn't for you. But there are many, many sports and lots of leagues so hopefully something will appeal.

Given a choice, I would focus on something requiring cardiovascular fitness and/or core strength. I would stay away from sports such as martial arts, golf, fencing, etc. as your ONLY sport. [Please don't email me with the virtues of these sports -- I have friends and relatives who do all of them but they are not great as the only sport for USNA purposes unless you're the next Jack Nicklaus].

A few years ago, I had a successful candidate who was terrified of the water as a child (due to some unfortunate clowning/accidental water incidents). He decided to take up swimming as his sport to overcome that fear. Started out as the worst swimmer on his team -- THE worst. Ultimately became the best on his h.s. team and eventually made the state championships.

Stick with your sport (unless you hate it). Even if you don't make it to varsity, give it your best effort and achieve as high a level as possible. This will also help your overall fitness level, get you interested in doing sports (important for USNA and the Fleet), and therefore start helping you prep for the CFA.

IOW, get in shape and involved in organized sports this year and early next and then start prepping specifically for the CFA.

I have an interest in tennis and played on my middle school team for both years, however, due to COVID-19 my school closed the day of my tryout! I guess on a positive note it does give me plenty of more time to improve and strengthen myself in the sport. I'm currently doing a camp 2 days a week and will do 3 lessons a week in the fall, just sucks that I will only get 3 years on my High School's team rather than 4 years, but at least everyone else is going through the exact same scenario.
 
Tennis is great when played at a competitive level. I would also suggest you include running in your fitness routine. I've known quite a few young folks who are very fit, who are active in sports, but who aren't strong runners. Being a decent runner will help you immensely during PS and also during your remaining 4 years, when the 1.5 mile run is mandatory.
 
Tennis is great when played at a competitive level. I would also suggest you include running in your fitness routine. I've known quite a few young folks who are very fit, who are active in sports, but who aren't strong runners. Being a decent runner will help you immensely during PS and also during your remaining 4 years, when the 1.5 mile run is mandatory.
And twice a year after that...😁
 
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