USNA Summer Seminar

Usa1001

New Member
So I recently got accepted into the USNA summer seminar!!! I applied to West Point and Air Force as well but haven't heard from either of those yet. When I originally submitted my applications I most wanted to go to the Air Force seminar but I decided my acceptance to navy was too good of an opportunity to pass up. That being said, I'm really nervous for the physical aspect of the seminar, specifically the CFA. If anyone has any advice on how to prepare it would be greatly appreciated!
 

USNAismyplace

USNA 2023
Start running ASAP! Pace yourself with 1 mile and 2 mile runs, then increase as you get better. You should be able to hold an 8:30-9min mile pace across 3 miles.

If you can't do pull-ups, start practicing! I don't know if you are a guy or a girl but pull-ups are worth more than the flex-arm hang.

Start maxing out your push-ups and sit-ups. The only way you will get better at this is repetition.

Basketball throw is also important. There is a tagged thread about it under the USMA section of SAF.

If you play a varsity sport, you should also be in decent physical shape. Keep up momentum with your sport(s).

Start doing CFA practice tests. Dig around USNA.edu and you will find all the instructions. Develop discipline. You need to make a schedule for yourself and stick with it, only then will you start seeing results. Stew Smith has some great fitness books if you want to go all out. Good luck! There are many, many other threads on this.
 
Congratulations! Always exciting to get good news.

I am obviously not the expert here, so please take my words with a grain of salt. I am USNA class of 2022 and attended NASS last summer. While I worked on every aspect of the CFA, I focused most on the pushups and situps. I set up a routine where some days I would do weighted pushups with lower reps, some days I would do tempo, some days narrow/wide grip and some days just try to do as many pushups as possible. For situps, I started by setting my goal # of pushups in 2 mins (I said 100 because the max is 95). Similar to pushups, some days I worked to get 50 in 60 seconds or 25 in 30 seconds for multiple intervals. Then usually once or twice I week I would try to max out and do as many unbroken as I could.

I started this "routine" in February--I was accepted in the first week of February--and by the time June rolled around I was ready to perform on the CFA. I maxed 3 areas (including situps and pushups) and did well in the others, and my squad leader at NASS told me to of course to keep up physical fitness, but focus on the rest of my application.
 

Kierkegaard

Member
Maxing out the pushups, situps, and even pullups is within the ability of the majority of candidates in decent shape. The key is to practice often with a lot of volume and every workout you will see improvements.
 

Old Navy BGO

5-Year Member
That being said, I'm really nervous for the physical aspect of the seminar, specifically the CFA. I
The "physical aspects" of NASS, Plebe Summer, or USNA are not something to be feared. They are entirely within your control, and can easily be mastered with a little self discipline and sweat. USNA is not really physically challenging, but being in shape and avoiding the stress that comes with struggling physically goes a long way in beating the mental challenges.
 

Usa1001

New Member
Start running ASAP! Pace yourself with 1 mile and 2 mile runs, then increase as you get better. You should be able to hold an 8:30-9min mile pace across 3 miles.

If you can't do pull-ups, start practicing! I don't know if you are a guy or a girl but pull-ups are worth more than the flex-arm hang.

Start maxing out your push-ups and sit-ups. The only way you will get better at this is repetition.

Basketball throw is also important. There is a tagged thread about it under the USMA section of SAF.

If you play a varsity sport, you should also be in decent physical shape. Keep up momentum with your sport(s).

Start doing CFA practice tests. Dig around USNA.edu and you will find all the instructions. Develop discipline. You need to make a schedule for yourself and stick with it, only then will you start seeing results. Stew Smith has some great fitness books if you want to go all out. Good luck! There are many, many other threads on this.
Thank you that's very helpful!! My main concern atm is pull ups and I realize that I have the option to do the bent arm hang but i'm going to try and work on actually doing the pull ups.
 

Usa1001

New Member
Congratulations! Always exciting to get good news.

I am obviously not the expert here, so please take my words with a grain of salt. I am USNA class of 2022 and attended NASS last summer. While I worked on every aspect of the CFA, I focused most on the pushups and situps. I set up a routine where some days I would do weighted pushups with lower reps, some days I would do tempo, some days narrow/wide grip and some days just try to do as many pushups as possible. For situps, I started by setting my goal # of pushups in 2 mins (I said 100 because the max is 95). Similar to pushups, some days I worked to get 50 in 60 seconds or 25 in 30 seconds for multiple intervals. Then usually once or twice I week I would try to max out and do as many unbroken as I could.

I started this "routine" in February--I was accepted in the first week of February--and by the time June rolled around I was ready to perform on the CFA. I maxed 3 areas (including situps and pushups) and did well in the others, and my squad leader at NASS told me to of course to keep up physical fitness, but focus on the rest of my application.
Thank you!!! This is very helpful and I plan on starting with a similar routine. Very excited!!!
 

Old Navy BGO

5-Year Member
@Old Navy BGO How much swimming is involved?
I have no idea what swimming is involved at NASS....someone who attended last year may be able comment.

For USNA (unless its changed in 30 years , but the Navy still goes to sea and flies over the water, so I wouldn't expect much change), swimming was part of the PE program every year. To be honest, I have no idea what the PE class covered, because I validated or tested out of every swimming class. As a plebe, that was great because it saved 2-3 hours for several weeks. Ultimately, everybody is expected to be able demonstrate reasonable proficiency in the water. My recollection is a bit fuzzy , as USNA and Pensacola swim quals kind of blend together over the years, but I believe we had what was dubbed the 40 year swim (40 mimutes swimming in khaki uniforms) at USNA.

I was lucky, I was a swimmer growing up , so very comfortable in the water. That is particularly important if you go into flight training, as the Navy has developed a variety of ways to torture aviators. I am sure there are wonderful videos of the helo dunker on Youtube (imagine strapping yourself into a garbage dumpster blindfolded, dropping it in the water, letting it flip over and settle to the bottom, then trying to get out along with 8 other people .)
 

GoCubbies

Member
@Old Navy BGO Yes, trying to get out along with 8 other people in the exit the instructors tell you to use. It would be nice if you use the nearest exit, but nooooo sometimes the instructors direct that you use the window in the back or else you fail. The other thing I hate is the person who is supposed to pop the window open can't do it on the first, second, etc try. So now everyone who's supposed to follow out starts to panic (well, at least the ones who aren't strong swimmers).
 

falconchic88

10-Year Member
Thank you that's very helpful!! My main concern atm is pull ups and I realize that I have the option to do the bent arm hang but i'm going to try and work on actually doing the pull ups.
You definitely want to do at least one pull up if possible rather than the flexed arm hang. You have plenty of time between now and then to master at least one, possibly multiple pull ups. Get a bar, hang it in a doorway you frequently go through, and don't pass through without trying to do pull ups, every.single.time. Have someone help you at first so you get the feel of the pull up motion, to train your muscle memory. You can do this!
 

time2

10-Year Member
The OP hasn't provided any input with regard to current h.s. sports involvement. That would make a big difference on the advice we provide. If you are NOT currently involved in any physically demanding JV/Varsity sports and/or don't work-out regularly with an established routine, you won't become an athlete overnight. If you ARE currently involved, then perhaps your question relates more to how you will stack up against your SS peers.

There are lots of older threads about the CFA. Good to remember it is a series of specific events where fatigue is also a factor. You need to practice them in the order of the CFA if you are trying to get meaningful results for comparison purposes.
 

jdawg

Member
OK, will share DSs experience on these topics because it is exactly in line with the conversations.

He went to NASS last summer. Also couldn’t do a pull up to save himself. And weren’t sure how good his CFA scores would be. So created a form on a spreadsheet that we put on the fridge with all the categories. He would work at it all week, and on the weekend I would run a mock CFA for him so that he could see his progress. Still had trouble with the pull ups. Found a YouTube video “How to do your first pull-up and then 8 more”. The guy is a bit weird but it worked. Took a few weeks of progressive steps but made it happen. Then at NASS he still didn’t feel great about it, so kept up the routine and retook it later in the year with his coach. (Had to call admissions to send the coach the form electronically, but it was super easy). This may actually help you, because as he heard at NASS, there’s something to be said for knowing what you need to do and go after it to show your dedication to overcome the obstacles. Must have been enough because he got his appointment this week.

As far as swimming goes, he said that was tougher than he expected, but it’s not a criteria. As our tour guide told us when we were there, “you don’t need to be able to swim one stroke when you get in the academy, but by God you’ll know how when you leave”. At NASS he said they had them tread in the deep end, go down to retrieve a rubber M16 from the bottom, surface and tread as long as possible holding it over your head. He’s a pretty good swimmer and said he still sucked in some water. Again, not a criteria but a challenge for sure and I’m guessing they want to see how you handle it.

Hope that helps. Good luck
 

jdawg

Member
Also, for you candidates that will be looking to retake the CFA make sure you plan appropriately. It was harder to schedule the coaches time then it was to reset the CFA. Especially the closer that you get to football season, etc. when the coaches are getting busier and busier. Make sure that you schedule enough time ahead so that they can accommodate you retaking the CFA. They’re taking 30-45 mins out of their day to help you out. It’s difficult to find time in between everything you have going on to be a great candidate, and also having that match the coaches schedule. You just have to keep in mind this is another one of those super important things for you and make the time as needed - going in before school or whatever works. For what it’s worth.
 

Usa1001

New Member
OK, will share DSs experience on these topics because it is exactly in line with the conversations.

He went to NASS last summer. Also couldn’t do a pull up to save himself. And weren’t sure how good his CFA scores would be. So created a form on a spreadsheet that we put on the fridge with all the categories. He would work at it all week, and on the weekend I would run a mock CFA for him so that he could see his progress. Still had trouble with the pull ups. Found a YouTube video “How to do your first pull-up and then 8 more”. The guy is a bit weird but it worked. Took a few weeks of progressive steps but made it happen. Then at NASS he still didn’t feel great about it, so kept up the routine and retook it later in the year with his coach. (Had to call admissions to send the coach the form electronically, but it was super easy). This may actually help you, because as he heard at NASS, there’s something to be said for knowing what you need to do and go after it to show your dedication to overcome the obstacles. Must have been enough because he got his appointment this week.

As far as swimming goes, he said that was tougher than he expected, but it’s not a criteria. As our tour guide told us when we were there, “you don’t need to be able to swim one stroke when you get in the academy, but by God you’ll know how when you leave”. At NASS he said they had them tread in the deep end, go down to retrieve a rubber M16 from the bottom, surface and tread as long as possible holding it over your head. He’s a pretty good swimmer and said he still sucked in some water. Again, not a criteria but a challenge for sure and I’m guessing they want to see how you handle it.

Hope that helps. Good luck
Thank you so much for the advice it's very helpful!
 

MoSwimmer66

Born to Row
DD from NoVa just got the email accepting her to Session 2. Very excited.
Thanks to the poster that said to pack a trash bag for all the wet stuff that will be coming home! and, also how to wash the items 5-6 times before drying to get the mud out.
 

mirpbueno

Member
DD from NoVa just got the email accepting her to Session 2. Very excited.
Thanks to the poster that said to pack a trash bag for all the wet stuff that will be coming home! and, also how to wash the items 5-6 times before drying to get the mud out.
Congratulations to her!! Just got accepted earlier today as well but for Session 1. Super excited to meet many tenacious candidates who are on this forum!
 
Top