CFA

USS_Oregon

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Mar 4, 2021
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Does anyone know of a decent workout regiment to prepare for the CFA? That'd be really appreciated, thank you.
 
Google Stew Smith, website and YouTube. Former SEAL, USNA grad, fitness professional.

Here on SAF, there are dozens of threads with CFA tips.
Thanks, I've run into his channel looking for basketball throwing techniques but will defiantly look into his channel a little more.
 
Pull-ups: Only way to get better is do them. I like alternating my training to include assisted (resistance bands) and doing high reps >20 and doing a few sets of weighted pull-ups (use what you have, flak jacket, plate carrier, dumbbell etc). The theory here is building muscular strength and endurance. There are a lot of program out there, some of my buddies have had a lot of success with the Armstrong program.

Push-ups: You just gotta do 'em. Hit all the variations, wide, narrow, triceps all of them. Build the strength and endurance in the entire region. Make sure you breath. You can do ladders, pyramids, or sets across but make sure you get them in daily. I like doing super sets of declined pushups, into flat pushups, to inclined to really stress the muscle.

Sit-ups: work the entire core. Planks help with endurance. Get your rhythm in. Hit 60 in a minute and then grind the rest out. These should be free points in the CFA, work them daily

Run: Mix between speed work and distance. If you don't run now, start. Take it slow if you are a beginner, 3-4 days a week and low mileage. Build the strength in your legs then start working. I like 400s and 800s for the mile. If you want a burner, do a pyramid of sprints 200, 400, 800, 1200, 1600 and back down with equivalent rest work intervals.

Hope this helps, let me know if you have any questions or PM and I can send some personalized training!
 
Pull-ups: Only way to get better is do them. I like alternating my training to include assisted (resistance bands) and doing high reps >20 and doing a few sets of weighted pull-ups (use what you have, flak jacket, plate carrier, dumbbell etc). The theory here is building muscular strength and endurance. There are a lot of program out there, some of my buddies have had a lot of success with the Armstrong program.

Push-ups: You just gotta do 'em. Hit all the variations, wide, narrow, triceps all of them. Build the strength and endurance in the entire region. Make sure you breath. You can do ladders, pyramids, or sets across but make sure you get them in daily. I like doing super sets of declined pushups, into flat pushups, to inclined to really stress the muscle.

Sit-ups: work the entire core. Planks help with endurance. Get your rhythm in. Hit 60 in a minute and then grind the rest out. These should be free points in the CFA, work them daily

Run: Mix between speed work and distance. If you don't run now, start. Take it slow if you are a beginner, 3-4 days a week and low mileage. Build the strength in your legs then start working. I like 400s and 800s for the mile. If you want a burner, do a pyramid of sprints 200, 400, 800, 1200, 1600 and back down with equivalent rest work intervals.

Hope this helps, let me know if you have any questions or PM and I can send some personalized training!
This is sound advice. The best way to do the CFA is to practice the CFA. Just remember to push yourself, remember why you are working out.
 
This is sound advice. The best way to do the CFA is to practice the CFA. Just remember to push yourself, remember why you are working out.
But not practice the exact CFA- the best way to improve is to do CFA-based workouts designed to improve upon the CFA events.
 
But not practice the exact CFA- the best way to improve is to do CFA-based workouts designed to improve upon the CFA events.
I recommend a mix of targeted exercises and actual CFA trials. You might be able to max out push-ups when you do them alone, but after the bball throw, sprints, pullups, and sit-ups on the real thing, you likely won’t reach your max. I did a CFA every Sunday afternoon, and did isolated workouts during the week.
 
I recommend a mix of targeted exercises and actual CFA trials. You might be able to max out push-ups when you do them alone, but after the bball throw, sprints, pullups, and sit-ups on the real thing, you likely won’t reach your max. I did a CFA every Sunday afternoon, and did isolated workouts during the week.
yes!!! you have to do practice CFA's to actually get better at the entire event!!! My DD did many practice CFA's and it made a HUGE difference!! and between those weekly practice CFA's she worked on each individual event to gain strength and get better.
 
If anyone has any suggestions on how best to train to master the basketball throw it would be appreciated. Thanks
 
I recommend a mix of targeted exercises and actual CFA trials. You might be able to max out push-ups when you do them alone, but after the bball throw, sprints, pullups, and sit-ups on the real thing, you likely won’t reach your max. I did a CFA every Sunday afternoon, and did isolated workouts during the week.
Yes, I agree that part of the regimen needs to be regular CFA trials. My DS and I looked at prep for the CFA like prep for triathlon, with brick sessions of all or some CFA events and or other CFA-based workouts.
 
Pull-ups: Only way to get better is do them. I like alternating my training to include assisted (resistance bands) and doing high reps >20 and doing a few sets of weighted pull-ups (use what you have, flak jacket, plate carrier, dumbbell etc). The theory here is building muscular strength and endurance. There are a lot of program out there, some of my buddies have had a lot of success with the Armstrong program.

Push-ups: You just gotta do 'em. Hit all the variations, wide, narrow, triceps all of them. Build the strength and endurance in the entire region. Make sure you breath. You can do ladders, pyramids, or sets across but make sure you get them in daily. I like doing super sets of declined pushups, into flat pushups, to inclined to really stress the muscle.

Sit-ups: work the entire core. Planks help with endurance. Get your rhythm in. Hit 60 in a minute and then grind the rest out. These should be free points in the CFA, work them daily

Run: Mix between speed work and distance. If you don't run now, start. Take it slow if you are a beginner, 3-4 days a week and low mileage. Build the strength in your legs then start working. I like 400s and 800s for the mile. If you want a burner, do a pyramid of sprints 200, 400, 800, 1200, 1600 and back down with equivalent rest work intervals.

Hope this helps, let me know if you have any questions or PM and I can send some personalized training!
I disagree on the pushups and situps every day. Your body needs rest, not only the muscles, but the joints and tendons as well. I've known quite a few people to fall into the trap of doing either of those exercises daily and they often times end up with (temporary) shoulder, elbow, or lower back issues.

Planks and other low stress core exercises are great daily workouts. Also cardio, like running, swimming, or biking.
 
If anyone has any suggestions on how best to train to master the basketball throw it would be appreciated. Thanks
Stew Smith has a YouTube video on this that I watched that helped me out with it. Practice practice practice.
 
.....And another smart Oregonian makes the sound choice NOT to become a Duck!!!!
Haha, I'm not from Oregon I just read about how Fleet Admiral Leahy went around Cape Horn in the USS Oregon and how that sort of instilled in Roosevelt the need for the Panama Canal. I don't know quiet why I like that story so much lol.
 
If you aren't going to school in Eugene, I'm half right: the important half.
 
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