USAFA Womans CFA

[hill24]

Hey everyone, I'm applying to the air force academy this year and am looking for some advice. Overall I am a strong candidate with academics, extracurriculars, and leadership positions, but I only somewhat recently decided to do this and therefore have had only a couple of months to get in shape. I've lost 30 pounds, and can actually do pushups now. I've been working really hard but just failed my first CFA. I believe it was mainly the pullup/flexed arm hang and the mile run that did me in. Here are my scores:
BB Throw: 44 ft
Arm Hang: 12 sec
Shuttle run: 10.87 sec
Situps: 62
Pushups:33
Mile run: 10:09

I've been working out and running like crazy since my first CFA. My new mile run is down to about 8:30 or 9:00 min. I've also been working on my back muscles and eating better to loose more weight for the pullups.

Any running/pullup advice or knowledge about passing low scores would be greatly appreciated!

 

[madfad]

i like your desire to pass. i failed my first one too, but i still made it to the academy. keep hope and keep working hard. female scores below:

here were my first scores:
FAH: 13 seconds
BB throw: 58 ft
pushups: 22
sit ups: 39
mile: 753
shuttle run: 9.4 secs

a month later, i retook the CFA and got these:
FAH: 21 seconds
BB throw: 58 ft
pushups: 28
sit-ups: 52
mile: 7:35
shuttle run: 9.4 secs
i passed with these... not great... scores. can’t say what the standards are for this year (if they’ve changed) though.

i remember what it felt like to be in your position and i was definitely freaking out. breathe. do the best you can. everything always ends up okay.

 

[f4fwildcatfm2]

@hill24
To pass the flexed arm hang you need to practice it basically every day. Jump up to the position, hang there for ten seconds, and lower yourself down slowly. Do sets of 5 to 10 every day. You got this. The month before I took my CFA I could only hold it for about 12 seconds. After a month I was able to get to about 36 seconds

To improve your run, you need to do sprints. Shoot for 400 meter sprints, rest 2 minutes, and repeat four times. Also, make sure you pace yourself doing mile runs.
Good luck!

 

[hill24]

@hill24
To pass the flexed arm hang you need to practice it basically every day. Jump up to the position, hang there for ten seconds, and lower yourself down slowly. Do sets of 5 to 10 every day. You got this. The month before I took my CFA I could only hold it for about 12 seconds. After a month I was able to get to about 36 seconds

To improve your run, you need to do sprints. Shoot for 400 meter sprints, rest 2 minutes, and repeat four times. Also, make sure you pace yourself doing mile runs.
Good luck!

So far I've been running a timed mile every day, Do you think I should do both everyday? A timed mile and the 400 meter drill?

 

[f4fwildcatfm2]

@hill24
it really depends on how you feel after the sprints. I did them alternate days.

 

[MidCakePa]

Now that I see that you run a timed mile everyday, I spot a possible yet significant pitfall. You need to develop two things: stamina and speed.

Stamina comes from being able to run more than a mile, so that you can tap into reserves for a big finishing kick. You develop this by running beyond a mile -- say two or three miles -- at less than target pace. That pace may be 30-60 seconds slower than your goal time.

Speed comes from being able to run at significantly faster than target pace, so that you can accustom your body to greater stress. For example, sprint 200 meters -- you should be breathing hard -- then walk or jog 200 meters. Repeat this eight times.

Alternate these workouts for four total sessions per week. You also need rest. These are the same principles followed by world-class runners. I'm sure your performance will improve.

 

[hill24]

Now that I see that you run a timed mile everyday, I spot a possible yet significant pitfall. You need to develop two things: stamina and speed.

Stamina comes from being able to run more than a mile, so that you can tap into reserves for a big finishing kick. You develop this by running beyond a mile -- say two or three miles -- at less than target pace. That pace may be 30-60 seconds slower than your goal time.

Speed comes from being able to run at significantly faster than target pace, so that you can accustom your body to greater stress. For example, sprint 200 meters -- you should be breathing hard -- then walk or jog 200 meters. Repeat this eight times.

Alternate these workouts for four total sessions per week. You also need rest. These are the same principles followed by world-class runners. I'm sure your performance will improve.

Thank you so much, I've never been a runner until now and I really appreciate the pro advice, and a plan I can stick to.