CFA

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ahaven7

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Feb 17, 2015
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I'm a current applicant for the class of 2020 and I plan on conducting my CFA late August. I am really worried that I won't pass because my pull-ups are not very good. I am trying to raise the amount I can do without much luck. Everything else I know without a doubt I could pass and go beyond the minimum. Just the pull-ups really mess me up.
Anyone here know a way to get numbers up and quick? Also if I were to not do so great on the pull-ups would that cause me to fail the CFA as a whole?
 
What I did to really help my pull-ups was I did a bridge where I would do 1 pull up and then 2 pushups, 2 pull ups/4 pushups, etc. until I couldn't go any higher and then I would go back down. I would do this every night or at least 4-5 times a week as some people argue that rest days are vital for optimal muscle growth.
 
How many can you do? I have seen speculation that the minimum is 4-6, especially if you do well on the other elements. My son is also worried about the pull ups. He is very fit and muscular but big and at 6'3" and 195lbs the pull up are really hard for him. He could do 2 back in May. He can do 4-5 now. Hoping for 6-8 by the end of August when he plans on taking the CFA for real. Football will complicate this because he stays beat up and sore from that. Hopefully he can do well enough to clear the CFA hurdle. Also, it seems the best way to do more pull ups is to do more pull ups. Like do what you can whenever you can. If you can do 2...do 2 several times a day. That's my 2 cents worth...good luck
 
I did 18(the maximum amount allowed) pull-ups on my CFA and I increased my ability to do pull ups by simply learning how to breath while doing them. It might sound stupid, but I didn't know how to breath correctly while doing pull ups. If you breath in on the way down and breath out on the way up it makes it a lot easier. Also, going up quickly and down quickly helped me. When you go up and down slowly you waste a lot of energy.
 
Thanks, I'm sure this will help.. Anything will help at this point! I will try that! Good luck to the rest of you as well..
 
Austin Haven said:
Thanks, I'm sure this will help.. Anything will help at this point! I will try that! Good luck to the rest of you as well..
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Do you have access to an assisted pull up bar--our YMCA has one. Also, we installed a pull up bar in the stairwell of our basement--a sports store should have one--Sports Authority was where we got ours. Do pull ups throughout the day if you can get access to a bar. FYI--DS went from 1 pull up in August to 11 for the CFA in October.
 
I did 18(the maximum amount allowed) pull-ups on my CFA and I increased my ability to do pull ups by simply learning how to breath while doing them. It might sound stupid, but I didn't know how to breath correctly while doing pull ups. If you breath in on the way down and breath out on the way up it makes it a lot easier.
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I definitely second this. I maxed out as well and correct breathing is definitely an under appreciated factor not only in pull ups but any other exercise.
 
When I went to Army Basic Training back in '85, three times a day (before each meal) while we were in line we had to do pull ups. If we couldn't do it, we had to hang above the bar for a certain amount of time which I can't remember. It may have been till we couldn't hang anymore. All I remember is that by the end of BT, Those privates could do a lot more than when we started. Keep in mind we did a lot of other PT since it was basic training and I'm sure that helped.
 
Completely agree with batinhand...practice makes perfect...start with the flex hang until you can do one and then keep doing what you can.
 
Wow. I readjusted my breathing and my numbers went up pretty good! Now I'm not worried about trying to pass the pull-ups, but to max out. Thanks for those tips it really does help to breathe properly. I'm sure I'll be ready by the time I need to if I keep practicing .. Looking at some pull-up bars from the NEX and will probably get some as well with gloves for the gym.. The gym I go to doesn't have padded bars so it's eating my hands up.. Train hard and breathe properly! Thanks everyone
 
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