Service Academy Candidate Fitness Assessment (CFA) Training Plan

$39.00

• 6-Week, 5x Day/week training plan focused on the Candidate Fitness Assessment Events
• Assessment-based training plan automatically scales to your initial fitness level
• Includes technique instruction for the basketball through, shuttle, push ups, etc.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

 

This 6-week training plan is designed to train specifically for the Service Academy Candidate Fitness Assessment (CFA). The CFA is a required physical fitness assessment required prior to admission for the US Military Academy, Naval Academy, US Air Force Academy, US Coast Guard Academy and Merchant Marine Academy.

Your CFA Score can count up to 10% of your overall admission score, and candidates must pass every event to be considered.

This program has you take an initial CFA, then uses your assessment scores for the follow-on progressions. In this way the program self-scales to your initial fitness level.

You’ll train Monday-Friday (5 days/week) and rest on the weekends. Individual training sessions will last approximately 60 minutes. Here is your weekly training schedule:

  • Monday: CFA (Weeks 1, 3 5); Pull-ups, Push-ups, Sit-ups, Shuttle Runs, Basketball Throw practice (Weeks 2, 4, 6)
  • Tuesday: 400m repeats at track, 2 mile easy run
  • Wednesday: Pull-ups, Push-ups, Sit-ups, Shuttle Runs, Basketball Throw practice
  • Thursday: 800m repeats at track, 2 mile easy run
  • Friday: Pull-ups, Push-ups, Sit-ups, Shuttle Runs, Basketball Throw practice

SAMPLE TECHNIQUE VIDEOS



 

 

 

Required Equipment

Stopwatch with repeating countdown timer (Timex Ironman is best)
Running area (track or other) with known 400m, 800m and 1 mile distances.
Basketball and tape measure for Basketball Throw
Pull-Bar

Sample Training

SESSION 8
Obj: Pull-Ups, Push-Ups, Sit-Ups, Basketball Throw, Shuttle Sprints

Warm-up:
3 Rounds
10x Air Squats
10x Arm Circles, both directions
5x Push ups
5x Situps
3x Basketball Throws
Run 100m
Instep Stretch

Training:

(1) 5 Rounds Pull ups
35% of your Max Reps
Scored on SESSION 1
Every 60 Seconds,
then... 1 Round, Max Reps Pull-ups in 60 seconds

(2) 5 Rounds Modified Situps
35% of your Max Reps
Scored on SESSION 1
Every 60 Seconds,
then... 1 Round, Max Reps in 60 Seconds

(3) 5 Rounds Push-ups
35% of your Max Reps
Scored on SESSION 1
Every 60 Seconds,
then... 1 Round, Max Reps in 60 Seconds

(3) 15 Rounds, every 30 Seconds
30-Foot Shuttle Run - Down back, Down Back, just like the assesment. Faster you finish, the more rest you’lll get before the next round begins.

(4) Basketball Throw Practice
10x Throws

(5) 2 Rounds
Shoulder Blaster
10x EO’s
10x Face Down Back Extension
Hip Flexor Stretch

*************************
SESSION 9
Obj: Running Work at Track

Warm up:
4 Rounds
10x Air Squats
10x Arm Circles, both directions
5x Walking Lunges (10x total)
10x Push Ups
10x Situps
Run 100m
Instep Stretch

Training:

3 Rounds
Run 800m at Interval Table Pace
Rest 2 minutes between runs

(2) Run 2 Miles at Interval Table Pace

Use SESSION 1 One-Mile Finish Time to determine Interval Paces
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Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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