How can I improve for the CFA? Do you think I can make it?

Greeneye22

From Europe to West Point (I hope)
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Hi guys, how can I improve for the CFA? Do you think I can make it? I Will do the CFA in 3/4 months and this are my current scores:
Bball throw - 70 ft
Pullups - 7
Shuttle - 9
Sit-ups - 45
Push-ups - 30
1 mile - 10:40
I know it's not great but I started 1 week ago and I'm working hard 5 days a week, I am in good physical shape but for several reason I didn't train, but do you think that in 3/4 months I can score better that the averagewrote on the CFA?
 
You have a pretty solid baseline.

BBall throw: Pretty solid, keep working on it and don't let it fall behind. (67ft average)

Pull-ups: You're a little bit under the mark. Add some wide grip, narrow grip, and chin ups to your workout regime, this should allow you to push for 11 or 12. (9 pullups average)

Shuttle: Pretty good, keep practicing agility exercises. Try and get your time to 8.5 or 8 to be safe. (9.1s average)

Sit-ups: Needs major improvement, what helped me was doing 2 minute AMRAP (as many reps as possible) drills. Try and do these drills every 2 hours each day until you can push for 80 or 90. (75 average)

Push-ups: Also needs major improvements. Trying doing 30 pushups every hour on the hour, as well as adding incline/decline pushups into your workouts. Pushups needs to be very important for your focus. (54 average)

1 mile: Also needs major improvement. Trying running intervals, if you have a 400m track you can use, run 1 lap and time yourself. Use that time minus 10 seconds as the goal for your workout. Run 8 laps one by one and try to stay under the set time you made for yourself. A good time goal for 1 lap (1/4 a mile) is 1:30. (6 minute 43 seconds average)

You have 3-4 months to train for this, don't procrastinate, and don't give up. You can do this! Pain is mental!
 
71 cadet candidates for the Class of 2025 in the North East Region submitted their CFA scores right before the 31 JAN deadline.
TWO passed...only TWO. Think about that.

Train, train, train for the CFA and submit your scores as early as you can (no later than the beginning of August 2021).
 
71 cadet candidates for the Class of 2025 in the North East Region submitted their CFA scores right before the 31 JAN deadline.
TWO passed...only TWO. Think about that.

Train, train, train for the CFA and submit your scores as early as you can (no later than the beginning of August 2021).
How did you know about this number of 71 cadets and only 2 passed?
 
Yes, you can make it if you train. Three to four months is a solid amount of time to make some heavy improvements if you’re consistent and dedicated. The areas you need to pay particular attention to have already been identified above. Good luck!
 
You have a pretty solid baseline.

BBall throw: Pretty solid, keep working on it and don't let it fall behind. (67ft average)

Pull-ups: You're a little bit under the mark. Add some wide grip, narrow grip, and chin ups to your workout regime, this should allow you to push for 11 or 12. (9 pullups average)

Shuttle: Pretty good, keep practicing agility exercises. Try and get your time to 8.5 or 8 to be safe. (9.1s average)

Sit-ups: Needs major improvement, what helped me was doing 2 minute AMRAP (as many reps as possible) drills. Try and do these drills every 2 hours each day until you can push for 80 or 90. (75 average)

Push-ups: Also needs major improvements. Trying doing 30 pushups every hour on the hour, as well as adding incline/decline pushups into your workouts. Pushups needs to be very important for your focus. (54 average)

1 mile: Also needs major improvement. Trying running intervals, if you have a 400m track you can use, run 1 lap and time yourself. Use that time minus 10 seconds as the goal for your workout. Run 8 laps one by one and try to stay under the set time you made for yourself. A good time goal for 1 lap (1/4 a mile) is 1:30. (6 minute 43 seconds average)

You have 3-4 months to train for this, don't procrastinate, and don't give up. You can do this! Pain is mental!
Thank you very much for the advises. I will not give up, is more than 1 week I'm training hard now, it's painful, but I'm seeing results and I got from 10 push-ups to 30, 20 sit-ups to 45, and I will continue to work hard to get to the objective.
 
I know it is simple, but practice under testing conditions. Do perfect push-ups, perfect sit-ups, perfect pull-ups, etc. Do everything to the standard. It can be tempting to cheat a rep here and there; however, it is never worth it! You may also consider doing some weight lifting to supplement your calisthenics in training (i.e. lat pull-downs, bench press, dumbbells, etc.)

Also, it can be tempting to rush the CFA. I would take the test when I feel ready. With that being said, the earlier the better. I took the test on September 2nd, but you will only get one attempt (unless you fail and are given the opportunity to re-test). Do not sacrifice performance for time because you will need the WCS points.

Good luck!
 
Extremely important is to start video recording your pushups and start analyzing against the USMA standards. My DD is once bitten twice shy, we recognized the need for this a little too late. Now waiting for her CFA results submitted on Jan 31 ( yes last date). Just 15 days of studying the videos against the USMA standards helped her a lot.
 
I know it is simple, but practice under testing conditions. Do perfect push-ups, perfect sit-ups, perfect pull-ups, etc. Do everything to the standard. It can be tempting to cheat a rep here and there; however, it is never worth it! You may also consider doing some weight lifting to supplement your calisthenics in training (i.e. lat pull-downs, bench press, dumbbells, etc.)

Also, it can be tempting to rush the CFA. I would take the test when I feel ready. With that being said, the earlier the better. I took the test on September 2nd, but you will only get one attempt (unless you fail and are given the opportunity to re-test). Do not sacrifice performance for time because you will need the WCS points.

Good luck!
The tips regarding practicing the way you'll actually do the reps is important. However, in these early stages, I'd also make each rep a bit harder. For instance, when doing pushups, go farther down than you'd normally go, as that'll work your muscles more per rep. When you approach the time you'd like to take your CFA, I'd definitely practice doing reps the RIGHT way.

Once you've built up your max reps, I'd also add weight...weighted pullups and pushups, with a backpack or vest. Complement with other calisthenic and weighted exercises that strengthen muscles tested (triceps/chest for pushups, upper back for pullups, core for situps), and those muscles will be stronger, thus helping when it comes to specific CFA events.

I haven't seen anyone mention either of these as well: eating healthy and sleeping are important. Get adequate sleep, it will help your body recover, especially when you're working it hard. Eating foods with high protein and whole/unprocessed carbs (whole wheat/grain bread/cereal/pasta are good examples), and making sure you eat 3 healthy meals is important as well.
 
Hi guys, how can I improve for the CFA? Do you think I can make it? I Will do the CFA in 3/4 months and this are my current scores:
Bball throw - 70 ft
Pullups - 7
Shuttle - 9
Sit-ups - 45
Push-ups - 30
1 mile - 10:40
I know it's not great but I started 1 week ago and I'm working hard 5 days a week, I am in good physical shape but for several reason I didn't train, but do you think that in 3/4 months I can score better that the averagewrote on the CFA?
Are you male or female?
 
The tips regarding practicing the way you'll actually do the reps is important. However, in these early stages, I'd also make each rep a bit harder. For instance, when doing pushups, go farther down than you'd normally go, as that'll work your muscles more per rep. When you approach the time you'd like to take your CFA, I'd definitely practice doing reps the RIGHT way.

Once you've built up your max reps, I'd also add weight...weighted pullups and pushups, with a backpack or vest. Complement with other calisthenic and weighted exercises that strengthen muscles tested (triceps/chest for pushups, upper back for pullups, core for situps), and those muscles will be stronger, thus helping when it comes to specific CFA events.

I haven't seen anyone mention either of these as well: eating healthy and sleeping are important. Get adequate sleep, it will help your body recover, especially when you're working it hard. Eating foods with high protein and whole/unprocessed carbs (whole wheat/grain bread/cereal/pasta are good examples), and making sure you eat 3 healthy meals is important as well.
Thank you very much for the informations, thankfully I live in Southern Europe where healthy food is cheap and I eat Pasta and vegetables nearly everyday, unfortunately finding someone qualified for administering the CFA is difficult, I'm going to take the CFA in May because next year I will attend University.
 
71 cadet candidates for the Class of 2025 in the North East Region submitted their CFA scores right before the 31 JAN deadline.
TWO passed...only TWO. Think about that.

Train, train, train for the CFA and submit your scores as early as you can (no later than the beginning of August 2021).
Finding a location for the CFA has been extremely difficult this year. I'm sure that contributed to much of the last minute testing. I wrote this in another thread but the SA have been very accommodating to cancelled SAT exams but not for sometimes impossible CFA testing.
 
Here is a link for the Stew Smith CFA improvement:


Since you're in Europe you may need to get creative if you don't have a track available for speed work. Perhaps a park were you can mark out 220/440/880 (1/8, 1/4, 1/2 mile) using trees or garbage cans. Also, fartleks. If there are hills in the area you live they are eccelent for high intensity interval training (HIIT). Basically, sprint up the hill for 30 seconds all out, then walk for two minutes. Repeat 5-8 times, getting up to 12-14. Stairs also work if there is an area in your town with nice stairs such Liege. Also, if you live in an apartment start using the stairs instead of the elvator. If you're using mass transit, try to walk as much as possible.
For weight training improvement, the Stew Smith program can be done in your room.
For the pull up get a pull up bar for your room. Perhaps use playground equipment.
For Stew's weight trainng you only need a couple light 2.5K weights.

Good luck.
 
Finding a location for the CFA has been extremely difficult this year. I'm sure that contributed to much of the last minute testing. I wrote this in another thread but the SA have been very accommodating to cancelled SAT exams but not for sometimes impossible CFA testing.
Poppycock. The CFA is a known requirement - every applicant knows they have to take it, what equipment is required, and who can administer the test at the very beginning of the application process. If they fail to plan for its administration, or fail to prepare for the exam itself, then that tells you a lot about the candidate. Committed candidates will find a way.
 
71 cadet candidates for the Class of 2025 in the North East Region submitted their CFA scores right before the 31 JAN deadline.
TWO passed...only TWO. Think about that.

Train, train, train for the CFA and submit your scores as early as you can (no later than the beginning of August 2021).
Do you think the high fail rate has to do with the fact that the people most worried about being able to pass the test were more likely to wait until the last minute? I'm just wondering if many of these 71 candidates were destined to fail the CFA regardless of timing. Don't know the answer - just speculating.
 
The areas you need to work on are obviously pushups, situps and the run. Situps require training core strength and high repetitions. For pushups, don't just focus on high numbers; correct form is just as important. You will have to submit a video of your pushups and they will be evaluating form as much as counting numbers. Train to the correct standard (form) before focusing just on the number. Improved running requires more running and diversity of training. Mix long distance and interval training.

Also, do not rush to take the CFA. Take several practice tests under otherwise normal conditions. Even practice videoing correctly.
 
Try bench pressing for push ups. It will build a good base for performing more reps with better strength. Also, make sure you do 3 to 4 mile easy runs per day to build a good aerobic fitness before you work on 200m and 400m intervals. Though it is true you should be doing both long runs and intervals, you definitely will need a good base before pushing yourself through interval training. I'm telling you this as a XC runner.
 
UPDATE

61 pushups
67 sit-ups
I don’t have a place where I can train for pullups (because of coronavirus all gyms are closed, and I don’t have a park nearby where I can train)
1 mile - 8.35 minutes
Shuttle 9
BB throw 65 Ft

I’ve seen a great improvement in the last weeks, my muscles are growing much more than I expected, and I feel much more fit than ever before, I don’t know if I’m below the average or the bare minimum for the CFA, but if I keep improving at this rate I think that I can make it. (I will take the CFA in 3 months)
 
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