How much should I be working out to be prepared?

[Swimmergirl2029]

Hi all, I am a 14 year old female with hopes of going to the Naval Academy with the class of ‘29. I currently swim 2 hours a day 6 days a week, so I don’t have a lot of time for other physical fitness with school. I was reading a book about the naval academy and it says that if you train really hard, it will make the fitness aspect a lot easier. I know it is really early, but I just want to be prepared and get myself into the best shape that I can be in. Do any of you have any workouts that help with the running, pull-ups, and push-ups aspects of fitness? Also do you think it is to much to add more at my age? Thanks!

 

[Capt MJ]

Hi all, I am a 14 year old female with hopes of going to the Naval Academy with the class of ‘29. I currently swim 2 hours a day 6 days a week, so I don’t have a lot of time for other physical fitness with school. I was reading a book about the naval academy and it says that if you train really hard, it will make the fitness aspect a lot easier. I know it is really early, but I just want to be prepared and get myself into the best shape that I can be in. Do any of you have any workouts that help with the running, pull-ups, and push-ups aspects of fitness? Also do you think it is to much to add more at my age? Thanks!

Google Stew Smith, CFA. He’s a USNA grad, former SEAL, now a fitness professional.
Google YouTube videos on preparing for various CFA segments.
Google the CFA on USNA .edu to understand the test.
CFA is one of the hurdles to get over during the active application process which starts late in your junior year as you become a rising senior.

It’s great you are a strong swimmer, but you also want to be a competent runner who can get out there and pound some miles on hard surfaces, as well as have good core strength for planks, push-ups, etc. Work on gaining form and strength for pull-ups - more points for those than flexed arm hang. Buy a pull-up bar for a doorway and keep hammering away at that skill every time you walk by. Good grip strength is a plus too. Roll out of the rack every morning, hit the head, then faithfully do some planks and push-ups in good form to just get it done for the day and build a great foundation.

Good for you to be thinking about this so early. I am sure others will chime in with thoughts on how to splice in running with swim/school schedule.

 

[Woop199]

Being a swimmer myself throughout high-school, I can without a doubt say that the cardio only minimally transfers over to running. I went to a running specialist to help ease my way into it and he recommended adding 2 minutes every other day of running building up to 20 minutes, with leg training or elliptical work to build up the leg muscles on off-days. After you get to twenty minutes at a comfortable pace try dropping the pace and starting back at 6 and work your way up while maintaining that faster speed. This program has worked pretty well for me, to avoid shin splints and condition myself, and is totally worth it if you can find the time in your schedule (I know it isn’t easy).

 

[usna1985]

It’s not uncommon for swimmers to struggle with running. You are wise to start now. Talk to a trainer, PE instructor, etc. to figure out how best to work running into your fitness routine. You don’t have to be a great runner, but you need to be a decent one so that you don’t struggle with the PRT.

 

[Oaktree123]

Pretty much along the lines of what everyone else has said running would be a great thing too add. It was definitely something that I wish that I had started sooner. Also, I would recommend finding a trainer that has some experience when it comes to the physical requirements of SA or understands how to balance strength with cardio.