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
...you're gonna regret it, but it's the truth. Good luck