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

txfwindian said:
You can look for a pullup bar and easily install it somewhere on your doorway. There are some good ones out there that do not even need a screw.
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Thanks for the information, being 6.36ft tall x 90 kg will complicate a little bit the installation but I will give it a shot.
 
A better question would be, do you think you can make it? In this process, it is all about pushing yourself and constantly improving on your weaknesses. Keep running every day and push yourself to do better.
 
Greeneye22 said:
Thanks for the information, being 6.36ft tall x 90 kg will complicate a little bit the installation but I will give it a shot.
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Is there a playground nearby that you can use when kids aren't there? You can do pull-ups and many other exercises on a playground.
 
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Greeneye22 said:
Thanks for the information, being 6.36ft tall x 90 kg will complicate a little bit the installation but I will give it a shot.
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I see them on Amazon starting at $25.99 arriving March 7th. I believe they are the bars that go up easily in a doorway, like mine. During Covid last year (4th Q), I also trained a lot. I live in FL and did my CFA in June before it got too hot.
 
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Greeneye22 said:
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?
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Just worked on this with my son, he was a wrestler and football player and in good shape, but the mile he was close to your time.

BBall, keep throwing, that's a pass score
Pullups - get the door one, and just bend your knees. Have this near you, and do it every time you walk in, literally just crank and get some, and you'll get there.

Shuttle - good just keep it up

Sit ups, you're tall, so again grind, just do it regularly. If you watch TV, get some.

Push ups, I find this to be the one you have to dedicate and do it, and you have to do it daily, morning and night.

1 mile - looks like you're made some progress. I would find a way to time, and run intervals. You need to work on 1/4 mile runs, or 400 meter and tracks in Europe are the same as the US. Do 400 meters hard, then walk 1/2 lap and go hard another 400 (full lap) from there, and so on. Measure what you drop from 1st 400 to 4th. 1600 meter is a race you need to manage the drop off per 400. Interval running helps pick that up, the goal is to get a solid start and then eventually fight to keep from dropping off.


5 days a week is good, but some of these you can do daily, mainly pull ups and push ups. Every day, morning and night or more.

Also, pick a day, and right now every other week on a Saturday let's say, you need to do them in order. Doing 50 push ups is great, but do that after all the others, and you'll find it harder. So working these individually is great, but you need to work them all in sequence to see how much you droop off with all of this in sequence.

You have good numbers, you can get to 12+ pull ups and golden. You can absolutley do this based on where you are now, no doubt in my mind if you are willing to work.
 
1 mile - 8.35 minutes
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The mile has come a long way but if I were you I would ask the cross country or track coach at your school about workouts to improve overall speed, the faster you run the less time you have to run. For cross and track we did a lot of timed intervals, Fartleks. I’m about 185 and ran a 5:45 on my CFA, so if you really try and work on that mile theres no reason you couldnt hit 7 minutes or below. Good luck to you.
 
TMM said:
The mile has come a long way but if I were you I would ask the cross country or track coach at your school about workouts to improve overall speed, the faster you run the less time you have to run. For cross and track we did a lot of timed intervals, Fartleks. I’m about 185 and ran a 5:45 on my CFA, so if you really try and work on that mile theres no reason you couldnt hit 7 minutes or below. Good luck to you.
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Yeah, Interval work is big. I would think with that height and weight, under the avg I saw this year (6:46) is definitely doable). Agree.
 
fullspeedahead said:
A better question would be, do you think you can make it? In this process, it is all about pushing yourself and constantly improving on your weaknesses. Keep running every day and push yourself to do better.
Click to expand...
Absolutely yes, I think I can make it, but I wanted to be realistic and know other people opinions.
 
UHBlackhawk said:
Is there a playground nearby that you can use when kids aren't there? You can do pull-ups and many other exercises on a playground.
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I use my garden, unfortunately, my neighborhood despite being in Europe looks like an American suburban area, and instead of white fences, there are bushes and brick walls.
 
Drenns3 said:
I see them on Amazon starting at $25.99 arriving March 7th. I believe they are the bars that go up easily in a doorway, like mine. During Covid last year (4th Q), I also trained a lot. I live in FL and did my CFA in June before it got too hot.
Click to expand...
I'll see if they sell that on Amazon Europe, thanks for the information
 
JasonM said:
Just worked on this with my son, he was a wrestler and football player and in good shape, but the mile he was close to your time.

BBall, keep throwing, that's a pass score
Pullups - get the door one, and just bend your knees. Have this near you, and do it every time you walk in, literally just crank and get some, and you'll get there.

Shuttle - good just keep it up

Sit ups, you're tall, so again grind, just do it regularly. If you watch TV, get some.

Push ups, I find this to be the one you have to dedicate and do it, and you have to do it daily, morning and night.

1 mile - looks like you're made some progress. I would find a way to time, and run intervals. You need to work on 1/4 mile runs, or 400 meter and tracks in Europe are the same as the US. Do 400 meters hard, then walk 1/2 lap and go hard another 400 (full lap) from there, and so on. Measure what you drop from 1st 400 to 4th. 1600 meter is a race you need to manage the drop off per 400. Interval running helps pick that up, the goal is to get a solid start and then eventually fight to keep from dropping off.


5 days a week is good, but some of these you can do daily, mainly pull ups and push ups. Every day, morning and night or more.

Also, pick a day, and right now every other week on a Saturday let's say, you need to do them in order. Doing 50 push ups is great, but do that after all the others, and you'll find it harder. So working these individually is great, but you need to work them all in sequence to see how much you droop off with all of this in sequence.

You have good numbers, you can get to 12+ pull ups and golden. You can absolutley do this based on where you are now, no doubt in my mind if you are willing to work.
Click to expand...
Thank you very much for the advice
 
TMM said:
The mile has come a long way but if I were you I would ask the cross country or track coach at your school about workouts to improve overall speed, the faster you run the less time you have to run. For cross and track we did a lot of timed intervals, Fartleks. I’m about 185 and ran a 5:45 on my CFA, so if you really try and work on that mile theres no reason you couldnt hit 7 minutes or below. Good luck to you.
Click to expand...
Thank you
 
Currently, I'm running the mile run whit the tapis roulant, for this reason I may lose the advantage of the stride when I record my time, do you think that running this way is useful or not?
 
Today I ran 1 mile on open field in 7:29 minutes, but my lungs where like exploding at the end of the run, I alternated 500 meters run/50 walk/ 500 run/ 50 walk/ 400 run and kinda worked. But at the end i was exhausted and started coughing a few times but then I immediately resembled myself, maybe I pushed to hard, but at least I'm getting closer and closer to 7 minutes mark. Do you think that with this time I could pass the CFA? Resistance has always been my weak point.

I also did the BB throw after the run 58/59ft
+100 alternated push ups everyday (1/10sec/2/10sec/3/10sec all the way up to 10 and then dow to 1 again) and
75 consecutive sit-ups.
By eating healthy I dragged down my body fat from 20,5% to 18%

I have never pushed myself that hard before, but I'm seeing great improvements both physically and academically. It will be though, but I feel that West Point 2026 class is getting closer and closer everyday. 🤞🏻
 
Greeneye22 said:
Today I ran 1 mile on open field in 7:29 minutes, but my lungs where like exploding at the end of the run,
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That's good! Good to push yourself to improve even if it means that you feel like you are hurting.

Greeneye22 said:
I alternated 500 meters run/50 walk/ 500 run/ 50 walk/ 400 run and kinda worked.
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Personally, I would just try to run the whole thing through. If you can shave off all of the walking time, you can end up saving like thirty seconds to a minute. You can do it!

Greeneye22 said:
Do you think that with this time I could pass the CFA?
Click to expand...
If this is just a mile by itself than no, after you finish the other parts to your CFA, you will be tired, and when trying to run the mile, you will not have a great time. How are you practicing your running?

Greeneye22 said:
I have never pushed myself that hard before, but I'm seeing great improvements both physically and academically. It will be though, but I feel that West Point 2026 class is getting closer and closer everyday. 🤞🏻
Click to expand...
Good! Keep that mentality up and you will for sure make it.
 
Greeneye22 said:
Today I ran 1 mile on open field in 7:29 minutes, but my lungs where like exploding at the end of the run, I alternated 500 meters run/50 walk/ 500 run/ 50 walk/ 400 run and kinda worked. But at the end i was exhausted and started coughing a few times but then I immediately resembled myself, maybe I pushed to hard, but at least I'm getting closer and closer to 7 minutes mark. Do you think that with this time I could pass the CFA? Resistance has always been my weak point.

I also did the BB throw after the run 58/59ft
+100 alternated push ups everyday (1/10sec/2/10sec/3/10sec all the way up to 10 and then dow to 1 again) and
75 consecutive sit-ups.
By eating healthy I dragged down my body fat from 20,5% to 18%

I have never pushed myself that hard before, but I'm seeing great improvements both physically and academically. It will be though, but I feel that West Point 2026 class is getting closer and closer everyday. 🤞🏻
Click to expand...
I threw up after my CFA. I laid on the ground and knew I had given it my all.
For the BB throw, have you searched the forum? I think I remember there are videos on technique and you could see which works best for you. You want to practice from time to time in the order of the CFA and all the way through it.
 
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