Pre-Plebe Summer Training Suggestions

Discussion in 'Naval Academy - USNA' started by a.lo1021, Apr 30, 2019.

  1. usna23midshipman

    usna23midshipman 2023

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    Will the run portion of the PRT be administered on a track? I haven’t been running on a track and I heard that if you haven’t practiced on a track your pace will be slower
     
  2. MuniMan24

    MuniMan24 Member

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    I am not sure why running on a track would affect your pace. When I did the PFE (Coast Guard Academy version of CFA) I got 8.45 on the 1.5 mile run even though I had been getting 9:00-ish on all my training runs in my neighborhood. I think my minimum training score was 8:52. Of course, this might have just been an effect of all the adrenaline I was feeling during the actual test!
     
  3. Mdub71

    Mdub71 Member

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    Assuming you mean PRT while enrolled. Not track. Will be on pavement though and sometimes in blisteringly cold and windy.
     
  4. Temple17

    Temple17 Member

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    The PRT, and most of the Plebe Summer running is done on a 1-mile paved loop around Farragut Field. The loop is flat with no elevation change. It goes right along with the Severn River so the view while running is pretty nice at 0530.
     
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  5. THParent

    THParent Member

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    Severn River to starboard and Firstie cars to port, when you're running the PRT.

    Parents - if you are walking along that pavement, there's a blue line painted on the side where all the 1/C cars are. That's the pedestrian walking / Mid running "lane", if you will. Could you please not walk 2 or 3 abreast on the other side (by the Severn), where you aren't supposed to walk, with your face in your smart phone? You don't need to be constantly checking your messages, you don't work for The President.
    It is a pet peeve of mine. Can you tell? Thanks in advance!:D
     
    Last edited: May 3, 2019
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  6. chaphillmom

    chaphillmom Member

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    Hi- DS will be attending NASS for third session, and I know that the CFA is taken on day 2. He is (generally) quite fit, but nowhere near elite athlete level. He has been building up sit-ups, push-ups and running on top of kickboxing and krav maga. Finally getting to my question :) ... would the linked 8 week plebe workout be helpful in getting ready for CFA, or is it better to focus on practicing the basketball toss, and shuttle run? Or just do it all?
     
  7. Capt MJ

    Capt MJ 10-Year Member

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    @chapelhillmom

    Focus on the elements of the CFA, since that is the long pole in the CFA tent - get a great score on that, and it’s DONE! Getting ready for plebe summer is much farther down the road.

    The CFA should also be practiced in order and with the prescribed timing, because it’s designed to test stamina and endurance as well. Work on the elements, paying attention to proper form, interspersed with “dress rehearsal” runs with CFA sequence.

    Some have found this helpful for conditioning focused on the CFA:

    http://www.stewsmith.com/linkpages/serviceacademycfa.htm

    Stew Smith is a former SEAL and USNA staff officer, and a successful fitness professional.

    And - look for YouTube videos for basketball throw techniques. There are dozens about various elements. Technique is key for the b-ball throw.
    This clip is a good demo of the actual test and how its sequence loads the body as it goes along.


     
    Last edited: May 4, 2019
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  8. Sandydesert

    Sandydesert Member

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    Now is the time to break in at least one new pair of running shoes (two pair if your budget allows.) Wear one pair to I-day. Have your parents send you the second pair about halfway through PS. During PPW, you will probably need another pair.
     
  9. ders_dad

    ders_dad Member

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    8 weeks is definitely enough time to make significant improvements in CFA performance- especially if there is a good fitness base. My DS went from 40 to 60 push-ups and 50 to 85 sit-ups, 6 to 10 pull ups and knocked a minute off his mile in the 8 weeks before CFA
     
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  10. MidCakePa

    MidCakePa Member

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    Doing the CFA at NASS is good not necessarily because you can be done with it. For many — most, actually — there’s opportunity to get better, and NASS provides a useful benchmark. You’ll see where your weak link is (so go work on that), what’s considered proper form (so go work on that), and what the heat and humidity of plebe summer can be like (so you know what to expect should you attend). Many use NASS CFA as a springboard to more and better training, and then do the test again in a few months for a better score.
     
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  11. chaphillmom

    chaphillmom Member

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    Thanks everyone for the advice. DS started the Stew Smith program this weekend, and I think having the NASS target has really helped him focus training on the goal. We did a baseline yesterday, and he wasn't happy with where he was. I think he is at the low passing level. He also discovered that biscuits and gravy directly before the sequence was a poor choice :) Anyway- having a structured plan is very motivating to him, and hopefully we can see the numbers improve for CFA.

    Edited to add: @a.lo1021 - I didn't mean to hijack your post. Good luck getting ready for Plebe summer.
     
  12. Capt MJ

    Capt MJ 10-Year Member

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    Let us know how he does. This question comes up every year, and it would be useful to know what helped when he does take the NASS CFA.

    And, because I’m guessing you’re in NC, please eat some more of those biscuits and add some pulled pork and slaw to go with it. I was just down at my alma mater (not Carolina blue, or the other blue, or the red, but the other one) for an alumni event and indulged, and now I can’t get the craving to go away.
     
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