Starting to train for CFA...I've got a few years

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eyesbright250

USMA '29 Appointee
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May 27, 2022
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As my soccer season ends (I moved up from the freshman team to the JV team and was captain again!), I want to start focusing more on training for the CFA. My goal is to reach the max performance scores in each event. I'm still a sophomore so I have a year or two before I can actually take the test but I figured that it is better to prepare sooner than later.

As of right now, I have pretty good endurance/speed and very strong lower body muscles, but I lack in upper body muscles (I can't do a pull-up yet). I have worked out consistently in the past, but nothing seems to improve my upper body strength; I think I lack consistency and intensity in my workouts.

I came here to ask everyone for some strength-building tips. How can I start to build my arm and back strength? For those who have trained for the CFA in the past, what kinds of workouts/workout programs worked for you? Are there any specific training programs for the CFA (especially for teenage girls)?

Thank you!
 
Search for Stew Smith’s CFA workouts on his website and YouTube demos. Stew is a former Navy SEAL, USNA grad, former USNA staff officer, now a fitness professional.

Install a pull-up bar in a handy doorway, and every time you go through, try some. Keep at it. Work on your grip strength too.

Don’t overlook the importance of proper technique. Be sure to pay attention to that. USMA has a good video example of the CFA events being performed.
 
One thing you can do to work on pull ups: negatives. Basically, if you aren't able to do a pull up you will want to get up on the bar (where your chin is above it, you can do this either through jumping or standing on the safety rack). You will then allow yourself to move down slowly (around three seconds, really up to you) and repeat the process. This will help you target the muscle groups necessary for pull ups, even if you aren't able to do a pull up.
 
Training is important, but don't overlook diet. Make sure to get enough protein (1 gram per pound of body weight), as that is the only way you'll be able to build muscle. I second what Capt MJ says about having a pull-up bar handy, as I started out struggling for five pull-ups, and now being able to do 21+ just by doing them as I walk past. Lifting weights is key for building upper body strength, and starting out I'd recommend focusing on compound lifts (lifts that use more than one joint) like squat, bench press, deadlift, barbell row, etc. Starting Strength by Mark Rippetoe is a great book with full explanations of many lifts.
 
One of the things to remember with the run is that it is shorter. The 1 mile run is less an endurance run and more of a long sprint. Unlike longer runs that are almost pure aerobic, the 1 mile is about 20% anaerobic. If you look over Stew Smith’s training recommend by Capt MJ you will see a good deal of sprint training, 220s, 440s, 880s. Or, if you’re inclined to the metric system, 200s, 400s, 800s. Also “fartleks”, or “speed play”. This is where you go for a long run, but intersperse it with sprints. So you might sprint for 30 seconds, then a light jog for a minute. Or sprint between 2 light poles, then jog between 3-4 light poles. If you have a football field, “Navy’s” are also good. You start at the end zone. Sprint to the 10 yrs line and back, 20 yard line and back, 30 yard line, 40, 50, then 100. Rest. Repeat.
 
I recommend measuring each individual CFA event bi-monthly. In other words, are you making improvements? For example, if your push-up total in two to four months does not increase (and you do not feel stronger), then I recommend using some of the additional exercises that Stew Smith suggests in his articles and his pamphlet about CFA preparations. You should be able to find them in an online (Google) search. Good luck!
 
Thanks to all of you! I took a week's break after my school season ended and now I'm ready to head back to the gym (and club season). Thanks!
 
Good to hear you are heading to the gym. Don’t forget core weight training.
 
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