Pull-ups for CFA

V

VP.28

USNA '28
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Sep 15, 2022
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Hello! I recently received acceptance to NASS and quickly realized this meant taking the CFA in about 3 months. I know I'm eligible to do a flexed arm hang, but understand that 1 pull up is better than the full 30-31 seconds. Any tips for what to do to prepare/routines that are useful? I have strong legs and decently strong abs, but push ups and pull ups are no fun. Push ups are doing better than pull ups, though. Thanks in advance!
 
My DD took the CFA at NASS, she maxed out on her pull-ups. Being a varsity swimmer helped I think. Outside of that she trained by doing pull-ups with the assistance of a resistance band.
 
VanessaP. said:
Hello! I recently received acceptance to NASS and quickly realized this meant taking the CFA in about 3 months. I know I'm eligible to do a flexed arm hang, but understand that 1 pull up is better than the full 30-31 seconds. Any tips for what to do to prepare/routines that are useful? I have strong legs and decently strong abs, but push ups and pull ups are no fun. Push ups are doing better than pull ups, though. Thanks in advance!
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My DD followed this video 2 months before her CFA and was able to get a pull - up.

Good Luck
 
I share this article with my students all the time: https://www.military.com/military-f...ll-ups-part-one-how-to-get-your-first-pull-up

Also, you do not have to accept the score that you make at NASS. Or, if you receive a 'passing' score, you can submit another score later for USNA. None of the other SAs allow recording more than one score as USNA is the exception.

I have five students that are scheduled to attend NASS -- I'm sure all of you will enjoy it!
 
VanessaP. said:
Hello! I recently received acceptance to NASS and quickly realized this meant taking the CFA in about 3 months. I know I'm eligible to do a flexed arm hang, but understand that 1 pull up is better than the full 30-31 seconds. Any tips for what to do to prepare/routines that are useful? I have strong legs and decently strong abs, but push ups and pull ups are no fun. Push ups are doing better than pull ups, though. Thanks in advance!
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Try a search on the forum. So many years of advice from Stu’s videos to others who have offered pro tips.
 
VanessaP. said:
Hello! I recently received acceptance to NASS and quickly realized this meant taking the CFA in about 3 months. I know I'm eligible to do a flexed arm hang, but understand that 1 pull up is better than the full 30-31 seconds. Any tips for what to do to prepare/routines that are useful? I have strong legs and decently strong abs, but push ups and pull ups are no fun. Push ups are doing better than pull ups, though. Thanks in advance!
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I understand that pull ups can be daunting, but you just have to do them all the time (every day/every two days), and they will become doable.
Then once you can do about 5, it will be much easier to improve if you practice. After about 12-13 it gets harder, but you won't need to do more than that for the military. If you're just starting out with pull ups, try some supplemental triceps/back/shoulder exercises.
And just as some encouragement: my 13-year-old brother can do 15 full pull ups. And it's not at all because he's naturally strong or muscular, it's because he sticks to it and faithfully does them 5-6 days a week. Push yourself, but as you are just starting out I think, remember to allow for muscle recovery, especially for the triceps/shoulders.
Good luck!
 
DD started out being able to flexed arm hang for 6 secs. She got to 1 pull up in about 3 months. Progression starts with just hanging from a bar an doing scapula pull-ups and moving on to negative and assisted pull ups. She also augmented her cardio with rowing which seemed to benefit.

Stew Smith was my Company Officer over 20 years ago and used to lead SEAL PT. His training got me though USNA. This is his pull up Zero to Hero video:

 
For those attending NASS, you have 3 months to prepare for the CFA. If you're in decent shape now, that is plenty of time to improve so that you do really well.

What you don't want is to "flounder." With 3 months to prepare, that shouldn't happen. There are plenty of posts and videos and the like with great advice on how to improve every area of the CFA. The other key is to practice it in the order and in the same time of the real test. I guarantee that, if you start now, and focus on this for the next 90 days, you'll do fine. If you don't, it will be one more thing that you have to focus on during the summer and / or first semester senior year.
 
Make sure you're doing the pull-ups correctly, not chin ups. During the CVW last week they were letting them reverse the hands and do chin-ups. In a real CFA you can't do that. And if you're applying to USMA as well they require a video of the pull-ups so that would be noticed.
 
Thank you all for the great suggestions! I'll be sure to get on them fast :)
 
Gannonfan said:
Make sure you're doing the pull-ups correctly, not chin ups. During the CVW last week they were letting them reverse the hands and do chin-ups. In a real CFA you can't do that. And if you're applying to USMA as well they require a video of the pull-ups so that would be noticed.
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I'm assuming if they reversed their hands their CFA wasn't official? My son is hoping to be able to take an official CFA at the CVW in April.
 
Texark147 said:
I'm assuming if they reversed their hands their CFA wasn't official? My son is hoping to be able to take an official CFA at the CVW in April.
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The instructions are clear: Pull-ups are done with an overhand grip, i.e. palms facing away. Any other way, as verified by videotape, is invalid.
 
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