NASS 2010 Acceptance Thread

Thank you so much for the advice! I have started my workouts already!
 
cracked123 said:
To everyone going to NASS:

Make sure you guys show up in shape and can run at least 3.5 miles nonstop. NASS is used as a program to sell you the Naval Academy, don't think USNA is like NASS at all. However, they do make sure you emphasize to you the physical stamina/endurance requirements that USNA holds. You guys take the CFA which consists of pull-ups, push-ups, basketball throw, sit-ups, standing broad jump, a mile run, and a shuttle run. USNA does not really put too much of an emphasis on the SBJ, basketball throw, or shuttle run, but make sure you can still pass these parts of the test, but make sure your workout focuses on pullups, pushups, situps, and the run. You guys will also take the PFT which is pushups, situps, and a 1.5 mile run.

Above Average Pull-up Score: Males= 9 pullups, Girls= Max out FAH or do 1 pullup
" " Push ups Score: Males: 65; Girls: 45
" " Run: Both Males and Females= under 7:00
" " Sit-Ups: Males and Females: 80+

Running: If you're feeling adventurous, train for a 10K. The rest of you guys, be able to at least do a 5K run. Go to your local running store and make sure you get a good pair of running shoes that fit the way you walk/run. DON'T just go to Sport's Authority and get a good looking pair, if so, you may be in danger of getting shin splints/stress fracture/runner's knee.

Pullups and Pushups: Armstrong Pullup Program
Note: You WILL suffer muscle tear down doing this workout. For example, in the third week, I started maxing out at 50 push-ups, when my normal max is 90+ It is normal and to be expected.

Sit-ups: THIS


It's ok, most of you guys will probably still slack off :rolleyes:...you're gonna regret it, but it's the truth. Good luck
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Are you sure the CFA has the standing broad jump?
 
Is the anybody who hasn't been informed of their status? I haven't heard yet. I read the deadline for notification was April 15, and it's way past that now.
 
Your confirmation of payment or your confirmation of being accepted?
 
Yea I haven't found out if I've been accepted yet or not. I was wondering if there is anybody who hasn't gotten a letter saying if they've been accepted.
 
Ditto--all forms and payment received. Letter from USNA on Saturday. Happy days ahead!!
 
Everythings done for me too! Now only a month of hard workouts.
PS i have a friend who went last year, she said MAKE SURE YOU CAN RUN!!!!!
no joke 3.5 miles nonstop:shake:
 
Late recieve date anyone?

I recieved mine on March 27th, I live in Texas. But I was surprised to get it so late, because I applied so early; I submitted it at 2AM, January 31, 2 hours after the application opened up. I'm going to Session 2.
 
i'm from gaineville and i was thinking the same thing you were. i got waitlisted so i'm still waiting.
 
Maverick said:
Everythings done for me too! Now only a month of hard workouts.
PS i have a friend who went last year, she said MAKE SURE YOU CAN RUN!!!!!
no joke 3.5 miles nonstop:shake:
Click to expand...


Tim is out running right now. You guys should be working out together and holding each other accountable. Even if it is only one or two times per week that you can get together.

We have a pull-up bar in the doorway to Tim's bedroom you can practice pull-ups on. We threw the basketball back and forth for 15 minutes before he went on his run.

Great time to start learning that military team work! When one of you doesn't want to work out, the other can drag the lazy one out kicking and screaming!

You have less than a month and a half until session 1 :eek:

Tim (tarbe)
 
There's just about 43 days left until session one, and that's about six weeks! Since mid-March, I've been actively working out, I've just been running and lifting some weights and some light things like that. The only thing I've only really been working on is cardio and distance running. But now that there's just about six weeks left, I really need to FOCUS and work on other things! I don't think I've been working out the correct way, I've been exercising but I don't really feel any stronger.

I'm going to start these two programs, http://hundredpushups.com/week1.html, http://www.twohundredsitups.com/test.html

I don't know, do they seem alright? I want to do well on the CFA and I also want to drop my mile time by about a minute so I could be able to break a six minute mile. Are there any good running programs or workouts I could try?

So far my fastest mile this year is 7:02. My fastest ever in my life was a 6:48. Any tips?

BTW, 3.5 miles nonstop? AAAAHH!!!! -gasp gasp- AAAAAAAHHHHH!!!

How is everyone else progressing on the workouts? Have fun and good luck!

And how do you train for the basketball throw? :confused:
 
your mile time seems pretty good. It was better than mine anyway.

The company run is only 3 miles not 3.5, if that's any comfort :)

For the basketball throw I would just suggest practicing on a soccer field or in a gym or something. I play softball so I had the basic technique, but it's all about learning how to balance the ball in your hand ( b/c I obviously couldn't palm it) and rotating your torso to get as much power as possible. Don't just use your forearm and flick the ball, reach back with your entire arm and use your ENTIRE upper body to just heave the sucker as far as you can. Also, learn how much air you should use to get the farthest distance. And when you do the CFA at summer seminar you'll do it outside, so it might be windy.
 
tarbe said:
Tim is out running right now. You guys should be working out together and holding each other accountable. Even if it is only one or two times per week that you can get together.

We have a pull-up bar in the doorway to Tim's bedroom you can practice pull-ups on. We threw the basketball back and forth for 15 minutes before he went on his run.

Great time to start learning that military team work! When one of you doesn't want to work out, the other can drag the lazy one out kicking and screaming!

You have less than a month and a half until session 1 :eek:

Tim (tarbe)
Click to expand...

Sounds Great!!!:thumb:
 
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