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

Greeneye22 said:
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?
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The treadmill is a great way to learn proper form and practice endurance if joints are hurting. However, if you are practicing sprinting then walking outdoors would be better. I personally find it's easier to keep a fresh mindset about each lap when I can feel the turns and see what's in front of me but that's personal preference.
 
Greeneye22 said:
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?
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BTW a tapis roulant is called a treadmill in the US. It's good for conditioning but you should run it on the track that you will take the test on to really know where you stand. My fitbit watch tells me I walked x miles a day, in reality that not even close to accurate. Good luck with everything. Keep working hard!

EDIT: This morning I "ran" 5.65 miles in 30 minutes on my elliptical. Sounds good but on a real track (I would probably keel over and) my distance would look a lot different!
 
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Drenns3 said:
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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Great point! One thing that you need to make sure you do when throwing the ball: keep your throwing hand tucked in like the bball post says. I denied the effectiveness of this until right around my CFA when I was desperate to find a way to improve. I started doing this and I was easily throwing an additional 15 or so feet. My average went from around ~50 ft to 67+ every time.
 
Not bad. I would stay off the machine....treadmill. Run outdoors. For training, the intervals are good, you're trying to build your lungs and endurance, obviously the goal is to run the whole thing, but it's not a "jog" it's about driving for a time. A track instructor that works with some world class USA athletes brought my son from and 8:30 to 6:46 in about 6 weeks. I'd work Intervals like you did....then some days run a 1.5 mile or 2 mile run, that was the program he did. Intervals to push how to really push run, and then get where you can go more than the 1 mile (1.5 or 2) in a jog. You will slowly blend the two and on CFA test day you'll push yourself beyond it.

I would suggest your run is last, ha. Do your workout and then the run is last, just like the CFA.

Someone else posted on Stew Smith, he's an excellent instructor, and here's a Push Up/Pull Up program that might be worth your viewing
www.stewsmithfitness.com

FREE Two Week Protocol for Pullups and Pushups (Increase 50-100%) (& Now Situps)

What is a FREE proven resource any PT Test Taker can use right now to crush fitness tests? Since the mid-1990's, I have on certain occasions recommended someone try the Pullup Push and the Pushup Push Protocols to help increase their pullups and pushups respectively. Depending on your current...
www.stewsmithfitness.com

Looks good, stay consistent, that's the key.
 
professorm804 said:
Great point! One thing that you need to make sure you do when throwing the ball: keep your throwing hand tucked in like the bball post says. I denied the effectiveness of this until right around my CFA when I was desperate to find a way to improve. I started doing this and I was easily throwing an additional 15 or so feet. My average went from around ~50 ft to 67+ every time.
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Great, I will try thanks
 
professorm804 said:
That's good! Good to push yourself to improve even if it means that you feel like you are hurting.


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!


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?


Good! Keep that mentality up and you will for sure make it.
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Thanks
 
professorm804 said:
Great point! One thing that you need to make sure you do when throwing the ball: keep your throwing hand tucked in like the bball post says. I denied the effectiveness of this until right around my CFA when I was desperate to find a way to improve. I started doing this and I was easily throwing an additional 15 or so feet. My average went from around ~50 ft to 67+ every time.
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Thanks for the advice, today my BB throw was 61.4 Ft
 
OMG, I calculated my time and I discovered that yesterday I did 2miles 🤦🏼‍♂️🤣🙏🏻 due to the conversion between Km and miles I confused and did 0,5 miles more, today I made it in 7:01. When a silly mistake changes for the good your situation 😂😂
 
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.
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If you're not feeling this way at test time, are you really pushing your hardest? Unless you're down in the 5 minute ranges, trying for every second of time is warranted.
 
OldRetSWO said:
If you're not feeling this way at test time, are you really pushing your hardest? Unless you're down in the 5 minute ranges, trying for every second of time is warranted.
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I will, I'm trying to find the balance between speed and resistance, but now I will push myself to the maximum, hard work is definitely paying off
 
Update

BBthrow 55ft
Pull-Ups 6
Shuttle 10.1
Sit-ups 85
Push-ups 41
Mile Run 6:45 sec

( I simulated the CFA I did everything like in the real CFA)
 
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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For Greeneye22: See attached Academy CFA Information. Aim for above average. In addition, Google search CFA calculator. I entered your data and it’s way below average from 2024 class. Good News: You have time to prepare. Have a 0530 hours daily routine. Hit the gym and lift weights. Go to track and run sprints. While there, knockout pull-ups, push-ups, and, crunches. Also, install a portable pull-up bar in your house. And before going to bed each night, do pyramids training (reps):
7-6-5 or 6-5-4... as you progress then do 12-11-10 etc.
Hope this helps.
 
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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In Amazon Prime, there are hundreds of heavy duty pull-up bar. Takes 3-4 days delivery. It’s worth an investment for a 4-year scholarship.
Sell it before reporting to I-Day. And keep the proceeds for airline snacks.
 
Banzaipipeline said:
In Amazon Prime, there are hundreds of heavy duty pull-up bar. Takes 3-4 days delivery. It’s worth an investment for a 4-year scholarship.
Sell it before reporting to I-Day. And keep the proceeds for airline snacks.
Click to expand...
Already bought
 
When I do the exercises individually I score much higher, today was the first time I did all the exercises like in the real CFA, it Was Exauhsting,
Sit-ups and Mile Run are good, but I need to improve on the other exercises, I aim at a very High CFA, after 1 month of training I went from a 10:40 mile run to 6:45, and from doing 15 pushups to 40-60. Thanks for the advice and the information
Banzaipipeline said:
For Greeneye22: See attached Academy CFA Information. Aim for above average. In addition, Google search CFA calculator. I entered your data and it’s way below average from 2024 class. Good News: You have time to prepare. Have a 0530 hours daily routine. Hit the gym and lift weights. Go to track and run sprints. While there, knockout pull-ups, push-ups, and, crunches. Also, install a portable pull-up bar in your house. And before going to bed each night, do pyramids training (reps):
7-6-5 or 6-5-4... as you progress then do 12-11-10 etc.
Hope this helps.
Click to expand...
 
Banzaipipeline said:
And before going to bed each night, do pyramids training (reps):
7-6-5 or 6-5-4... as you progress then do 12-11-10 etc.
Hope this helps.
Click to expand...
Yes, I'm already doing this (100 pushups every day), thanks a lot for the information.
 
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