I have been through two different workout programs and a personal trainer and can't seem to find one that is helping me prepare for the CFA. I plan to take it in mid-October and don't meet (atleast) the averages for the CFA. I have tried Stew Smith fitness but it seemed geared towards those who are already fit and just need to work on endurance. I need to work on both, and I need a program that uses both weights and machine combination (so far I have only seen programs that use machines + some running tracks, although I don't have a running track available so I've had to use a treadmill as a substitute). I need to build muscle and gain weight quick. Has anyone had any experience with a program that has worked for them in this particular situation? In dire need, thanks.
In desperate need of muscle training/endurance program
- Thread starter wtayroy
- Start date
There are lots of programs available. I used P90x when I was 40 and was able to increase my pull-ups, push-ups, and sit-ups back to my cadet levels.
P90x type programs will also help with endurance, but you still need to run
I was pretty scrawny when I started at USAFA and I grew 4” after I started.
We all mature differently, pick a program and keep working it
Typically it’s more about the commitment
P90x type programs will also help with endurance, but you still need to run
I was pretty scrawny when I started at USAFA and I grew 4” after I started.
We all mature differently, pick a program and keep working it
Typically it’s more about the commitment
Here is my workout routine that I’ve used over the past 6 months preparing for the CFA. I developed it myself and it’s worked for me, but like Cerberi said, everyone is different. You might not be able to do all of the reps at first, which is okay. As you progress, you may even need to increase the reps in certain exercises; that’s what I ended up doing.
CFA Workout Plan
Mondays/Wednesdays
alternating
- 3x7 pull ups
- 3x40 push ups
-3x12 barbell curls
alternating
- 2x5 pull ups
- 2x25 push ups
- 2x12 barbell curls
-1 mile speed, 1 mile cool down (Monday)
- x10 shuttle run (Wednesday)
Tuesdays/Thursdays
Alternating
- 3x50 crunches
- 3x60 sec plank
-3x15 scapular pull ups
Alternating
- 2x35 crunches
-2x45 sec plank
- 2x15 scapular pull ups
- 3 mile stride
Fridays
( Full Practice CFA)
CFA Workout Plan
Mondays/Wednesdays
alternating
- 3x7 pull ups
- 3x40 push ups
-3x12 barbell curls
alternating
- 2x5 pull ups
- 2x25 push ups
- 2x12 barbell curls
-1 mile speed, 1 mile cool down (Monday)
- x10 shuttle run (Wednesday)
Tuesdays/Thursdays
Alternating
- 3x50 crunches
- 3x60 sec plank
-3x15 scapular pull ups
Alternating
- 2x35 crunches
-2x45 sec plank
- 2x15 scapular pull ups
- 3 mile stride
Fridays
( Full Practice CFA)
- Basketball throw
- 1 x Max pull ups
- Shuttle run
- 1 x Max crunches
- 1 x Max push ups
- 1 mile run
MTI - Mountain Tactical Institute. Send them an email requesting where to start. Be honest about your current fitness condition, what you need, and when you need it.
The program recommendations WORK. If you can't manage one push up, one sit up or one pull up, MTI will get you where you want to go if you apply yourself.
The program recommendations WORK. If you can't manage one push up, one sit up or one pull up, MTI will get you where you want to go if you apply yourself.
palmettoag
Texas A&M Corps of Cadets 2026
- Joined
- Feb 4, 2020
- Messages
- 96
There's a method I used for pushups and pullups when I first began. For Pullups, you'll need a pullup bar and an assisted pullup machine(or can use resistance bands). Do a set of max pullups till failure, immediately after go to the machine and do double the reps on what you maxed on regular pullups. 4 sets
Pushups- 4 sets. Rep pushups till failure, immediately after go to incline pushups and do those till failure.
This might sound like it does not work, but it has for me. I went from 30 to 60 pushups in 1 month and from 3 pullups to 14 in 2 months.
Pushups- 4 sets. Rep pushups till failure, immediately after go to incline pushups and do those till failure.
This might sound like it does not work, but it has for me. I went from 30 to 60 pushups in 1 month and from 3 pullups to 14 in 2 months.
redraider2022
USMA 2026
- Joined
- Aug 15, 2020
- Messages
- 96
I am in your shoes. If you want to gain weight, you HAVE to eat more. Preferably, eat as healthy as possible and eat as much protein as possible. I plan on taking the CFA around the same time as you and am following a strength training program.
I strength train 4x a week, doing a push-pull-legs split and a separate upper body day on top of that due to the CFA's upper body emphasis. I do HIIT and cardio as much as I can in my free time to cut calories as well as eating in a slight deficit with high protein. HIIT and cardio prepare me for the 1-mile run as well
Push workouts address push-ups. This is your bench press type workout. I do incline bench press and dumbbell bench press as well. Do some core work.
Pull workouts address pull-ups. This is your deadlift, lat-pulldown machine, dumbbell/barbell rows. Do some core work.
Leg day will address lower body strength and emphasize core strength. Squats, hamstring curls machine, situps/planks/crunches etc.
Upper body day will address accessory movements that should help on the CFA, movements like curls (for pull-ups) and tricep extensions (for push-ups). These are movements that get touched on by your big 3 (squat, bench, deadlift) but could use some more work. Do some core work.
Make sure to do core workouts as often as possible, and do actual running to prepare for the mile run, I do a combination of long runs and short HIIT sprints. Squat strength won't matter if the mile is too slow. Do actual practice basketball throws as often as possible. Periodically run through the CFA to actually measure your progress. I do a lot of cardio to cut weight, but you may want to do less in order to gain weight.
This plan works for me. I have been following it since May and even though I still have room to improve, my numbers have clearly improved over the last two or so months. This plan may not be for you, and there are other great suggestions made in this comment section that are worth trying. If not this, make sure you are doing SOMETHING to prepare. Don't get analysis paralysis over what you want to do, just do something.
The most important part is consistency. If you can't stick to the plan, don't bother. Consistency is a slow process that may seem daunting at times. On dieting, eat protein and eat healthily, and EAT MORE if you want to gain weight. Sleep well, this is summer and you have more time than you would normally. Message me and I can send you a google doc with more specifics about my plan.
I strength train 4x a week, doing a push-pull-legs split and a separate upper body day on top of that due to the CFA's upper body emphasis. I do HIIT and cardio as much as I can in my free time to cut calories as well as eating in a slight deficit with high protein. HIIT and cardio prepare me for the 1-mile run as well
Push workouts address push-ups. This is your bench press type workout. I do incline bench press and dumbbell bench press as well. Do some core work.
Pull workouts address pull-ups. This is your deadlift, lat-pulldown machine, dumbbell/barbell rows. Do some core work.
Leg day will address lower body strength and emphasize core strength. Squats, hamstring curls machine, situps/planks/crunches etc.
Upper body day will address accessory movements that should help on the CFA, movements like curls (for pull-ups) and tricep extensions (for push-ups). These are movements that get touched on by your big 3 (squat, bench, deadlift) but could use some more work. Do some core work.
Make sure to do core workouts as often as possible, and do actual running to prepare for the mile run, I do a combination of long runs and short HIIT sprints. Squat strength won't matter if the mile is too slow. Do actual practice basketball throws as often as possible. Periodically run through the CFA to actually measure your progress. I do a lot of cardio to cut weight, but you may want to do less in order to gain weight.
This plan works for me. I have been following it since May and even though I still have room to improve, my numbers have clearly improved over the last two or so months. This plan may not be for you, and there are other great suggestions made in this comment section that are worth trying. If not this, make sure you are doing SOMETHING to prepare. Don't get analysis paralysis over what you want to do, just do something.
The most important part is consistency. If you can't stick to the plan, don't bother. Consistency is a slow process that may seem daunting at times. On dieting, eat protein and eat healthily, and EAT MORE if you want to gain weight. Sleep well, this is summer and you have more time than you would normally. Message me and I can send you a google doc with more specifics about my plan.
USMCGrunt
10-Year Member
- Joined
- Dec 13, 2010
- Messages
- 3,501
I hate to be the bad guy but...
you have a deadline of October to run a single mile at a decent clip, throw a basketball, and do a bunch of sit ups or crunches (or whatever)?
It's time to man up and commit to a goal.
Improving your physical fitness takes the will to push past the inconvenience, the pain, and the difficulty of living in the moment. It takes resolve and grit. @Cerberi said it best:
There is no "magic program." If you have been through two programs and a personal trainer without success, it is time to dig deep, be honest with yourself, and find the solution within. Do you want it or not??
I truly wish you success and hope you find the solution.
you have a deadline of October to run a single mile at a decent clip, throw a basketball, and do a bunch of sit ups or crunches (or whatever)?
It's time to man up and commit to a goal.
Improving your physical fitness takes the will to push past the inconvenience, the pain, and the difficulty of living in the moment. It takes resolve and grit. @Cerberi said it best:
There is no "magic program." If you have been through two programs and a personal trainer without success, it is time to dig deep, be honest with yourself, and find the solution within. Do you want it or not??
I truly wish you success and hope you find the solution.
- Joined
- Apr 16, 2010
- Messages
- 1,185
I agree with @NesherVII - the MTI SERVICE ACADEMY CANDIDATE FITNESS ASSESSMENT (CFA) TRAINING PLAN is a solid program and specifically targeted at this exam. When my DS began prepping for the CFA, we didn't really know where to start for the specific portions of the test. Rather than floundering and burning days, I went in search for targeted coaching. My DS saw improvement with this program and I recommend it to all applicants.
nature boy
Member
- Joined
- Oct 6, 2019
- Messages
- 104
A 5X5 workout will build strength quickly. In the evening on the same day, do an ab workout and then do your running....2 days a week of sprints (at least a mile total) and 2 day a week a long 3 mile run. 1 day you will do just an ab workout and a run. Take 2 full days for rest.
A decent example:
runrepeat.com
I've been doing a 6-10 week 5X5 cycle each year since the end of middle school to add strength. Then move into focused exercises that help with my sport. Then pre-season I move to plyometrics. It keeps things from getting stale, by doing different workouts throughout the year. Lifting in the morning is optimum if you're a male as that when testosterone levels are highest.
A decent example:
Stronglifts 5x5 Workout - Best Strength Training Program for Beginners
The fitness industry is littered with fad workouts that tell you what to do
runrepeat.com
I've been doing a 6-10 week 5X5 cycle each year since the end of middle school to add strength. Then move into focused exercises that help with my sport. Then pre-season I move to plyometrics. It keeps things from getting stale, by doing different workouts throughout the year. Lifting in the morning is optimum if you're a male as that when testosterone levels are highest.