How a girl should train

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LIZZYBETH

5-Year Member
Joined
Sep 7, 2013
Messages
4
Hi everyone,
Next year I'll be a junior and starting the application process for West Point. This summer I'm training physically and trying to exceed the standards, but does anyone have anything specific that I can do over the summer to become more physically qualified, especially being a girl???
 
I'm not a girl, but I would be glad to help! What are you looking to improve exactly? Your push ups, run time, sit-ups, etc?
 
I really want to work primarily on my upper body strength. My goal before my PT test next summer is to do at least 3 pull-ups. Right now I can only do one chin-up.
 
That is very impressive! Most females can't do a single chin-up and I do believe a single pull-up or chin-up on the flexed arm hang equates to a full score in that section.

But in regards to increasing strength, I would focus on:
-Negatives (start in the up position, lower yourself slowly as possible). I recommend a 5 second count.

-Using a lateral pull-down machine. Take 35-45% of your body weight and set that as your base. Then slowly work up the weight over time.

-Repetition, repetition, repetition. Try to install a pull-up bar in your doorway for your room (or the like). Do a pull-up every time you walk underneath it (or see it).

-Also, to increase general body strength, start lifting weights. Go more for muscular endurance building. That means lower weight and higher number of reps. This will increase overall body strength depending on the type of exercise you do. There are many websites dedicated to this, so I will leave that in your hands.

That really is it. You have to practice, do as many pull-ups as you can, then do some more. If you have any questions regarding the application process or the CFA, feel free to message me!
 
Hi Lizzybeth!

I'm an old geezer (42!) by your standards, but as I explained in this post, about 3 years ago, at age 39, I did my first pullup since being a kid. I highly highly recommend Melanie's tips on this page (also in the post) not just for pullups, but upper body strength and endurance! I now rock climb, go bouldering, and parkour (google it!).
 
Pull ups

I spent like...6 months trying to do one pull up before it finally happened...then once I got the first one, I moved up to four within a matter of 2 weeks!! So don't give up....I did a lot of lat pull-down stuff on the machines and it took about a month of work with that to actually feel the lat muscles start to show. Then I stopped using resistance bands with my bar at home and i used the foot on the back of the chair (or laundry hamper) method. Thats what really seemed to work.

I got really discouraged for a while (especially because people were making excuses for me because I'm female), and I missed a month of training because of it. So don't do that!

Remember that pull-ups look like an arms exercise, but its really a back exercise, so try to locate and activate your lats.
 
Hey Lizzy,
Appointee for the incoming 2018 class here.
Physical qualifications on the CFA for a girl are pretty weak, so honestly try to go for the guys maxes.
The Basketball Throw: It's not that easy but with practice, you'll get it. Repetition of the movement on your knees and rotating your torso will help for the test there's a sticky at the top of the forum with tips.
Pull Ups: Do them everyday. And instead of going into a dead hang after each repetition, go to your elbows then go back up but use your cheer and arms to pull yourself back up. Look up a few pull up videos on YouTube on proper form. Honestly. I went from 1 chin-up (remember the CFA it's palms facing away from your face) to 7 in just a month with repetition.
Sit ups and push-ups: 50 every night. Repeat. Repeat. Repeat. Focus on form. Don't let your hips sag when you go down for the push-ups keep yourself like a stiff board---try wide, narrow, normal, elevated push ups etc.
Mile: work on it everyday. People will tell you that you don't want to mess up your shins or get injuries, but you get injuries from overtraining so know your limits. Start off a mile everyday per week. Then to two, three, ass hard/easy days
Hard day ex: Mile.Warmup/Cooldown, 4x400 at 75 sec pace
Easy Day: 3 Mile Run, or 8x100 and Mile Warmup/Cooldown
Look up West Point Physical Prep Schedule and that's a good plan!!

Good luck girl!



Jackie, USMA Class of 2018
 
Hi! I'm also a girl and junior in highschool! I was wondering the same things as you and I talked to some of my coaches and all of them said push ups help with everything and after doing them everyday for multiple months pull ups become so much easier! Keep working


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Push ups will definitely help in all aspects (core, chest, back, shoulders). The great thing about body weight exercises is that you can do them everyday without over working the muscles (unlike weight training which can do damage with over work). Push-ups, sit-ups, and pull-ups every day is the best way to get to where you want to go. My DS is a freshmen in HS and is already starting her regimen. She is following in the footsteps of her brother who is a candidate for the class of 2019. Good luck!
 
I followed the Armstrong pullup program (first link if you google it) and that helped me get off my plateau of 15 pullups and got me to 20 in 4 weeks. The program gives you some serious results if you follow through with it, and will also help you with your pushups. I don't know how effective it will be if you can only do 1, but I'd definitely try this out sometime.
 
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