Service Academy Candidate Fitness Assessment (CFA) Training Plan

Service Academy Candidate Fitness Assessment (CFA) Training Plan

$49.00

• 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.

Description

PROGRAM DESCRIPTION
The following 5-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, USAF Academy, USCG 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 is designed to be completed the five weeks directly before your CFA.

This is version 2 of this plan, updated September 2024.

The CFA has strict administration instructions and protocols. Here are the instructions: https://www.westpoint.edu/admissions/steps-admission/candidate-fitness-assessement

This program has you take an initial CFA, then uses your assessment scores for the follow-on progressions. In this way the program automatically scales to your initial fitness level. Also, you’ll take the CFA 3 times during this training plan and the follow-on progressions will be based on your most recent Assessment. In the way the training continues to push you as your fitness improves.

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, 5)
Tuesday: 400m repeats at track, 2 mile moderate run
Wednesday: Pull-ups, Push-ups, Sit-ups, Shuttle Runs, Basketball Throw practice
Thursday: 800m repeats at track, 2 mile moderate run
Friday: Pull-ups, Push-ups, Sit-ups, Shuttle Runs, Basketball Throw practice

REQUIRED EQUIPMENT

  • Stopwatch with repeating countdown timer (smartphone app will work)
  • Running area (track or other) with known 400m, 800m and 1 mile distances.
  • Basketball and tape measure for Basketball Throw • Pull-Bar

BASKETBALL THROW TECHNIQUE
The basketball throw event tests shoulder strength, core isometric and rotational strength, and athleticism. Technique and practice is key for this event. Here are technique tips:

1. Don’t balance ball on your palm. Use your hand to grip it against your forearm.
2. Throw the ball with a straight arm like a javelin. Not a bent arm like a baseball or football. 3. Use your rotational core strength and non-throwing hand/arm to generate power.
4. Release the ball at a 45-degree angle.
5. Practice, Practice, Practice!

CLICK HERE for CFA Basketball Technique Video

PULL-UP TECHNIQUE
You’ll be doing cadence pull-ups for the assessments, which means you’ll move up and down on the test administrator’s command. This is a hard assessment. Our technique recommendation is two-fold:

1. Be super strict during your CFA’s in this program, and during all of the training session progressions. Go on a cadence – from full elbow lockout at the bottom to chin fully over the bar at top. No kipping, chicken-necking, bouncing at the bottom, etc.

2. Use a strong, bent wrist to grip the bar. This will make you stronger at pull-ups.

CLICK HERE for CFA Pull-Up Technique Video

SHUTTLE TECHNIQUE
Proper technique can make a huge difference for the Shuttle. Our recommendations:

1. Turn your hips 180-degrees and touch the line with both hands on your turns. This will make you much more efficient and faster.

2. After the turn, take three explosive steps, then “glide” to the next turn.

CLICK HERE for CFA Shuttle Technique Video

MODIFIED SIT-UP FORM AND STRATEGY
During testing, your knees have to be bent at a 90-degree angle. Your heel is the only part of the foot that must stay in contact with the ground. You will also have someone to hold your feet, so do your Sit-Ups with feet held stationary and anchored during this program. Arms must be crossed on your chest, fingers touching shoulders.

You may rest during the test, but only in the up position – which isn’t much of a rest at all. In terms of strategy, we recommend you start at a fast pace – not a sprint, but a fast pace and maintain that pace as long as possible. Slow down your pace gradually as you fatigue – and try to keep moving throughout the test time limit.

PUSH-UP FORM AND STRATEGY
During testing, you are required to keep your body in a straight line throughout the movement, elbows locked at the up position of the Push-Up. At the bottom position of the Push-Up your upper arms must be at least parallel to the ground. There are no regulations about hand distance; however, you are not allowed to pick your hands up off the ground. Your feet may be together or up to 12 inches apart (between feet).

Resting is allowed – you may sag in the middle or flex your back and arch up. But you can’t lift a hand up off the ground.

Technique: Hand width should be shoulder wide, or slightly wider. You almost want your hands to be just outside your armpits when laying on the ground. Feet – spread them apart some for stability – they can be up to a foot apart for the test. Elbows – keep them tucked close to your body when moving up and down – don’t chicken-wing them out.

Strategy: First, most athletes can’t do 50+ Push-Ups straight. At some point, you’re going to have to rest in the up position. Here’s what we recommend:

Start out sprinting. Go as fast and as hard as possible, and knock out as many reps with the initial sprint as you can, but don’t tense up, keep yourself calm. Never go to failure. Rest well before you struggle – at least 5 reps in reserve.

When you rest, rotate your shoulders and bend at the hips to take some load off of your chest and triceps. Don’t rest for long.

When you start working again, do small sets of push-ups 1-5 reps. Again, stop and rest before you hit failure. You may do two sets of 5 push-ups, rest, then drop to several sets of 3, rest, then drop to singles until you run out of time or hit total failure.

One last note: Many athletes tend to push themselves back so that their hands are even with or in front of their shoulder joint – a weak position. Make small adjustments with your feet to ensure the meat of your palm is slightly behind your shoulder joint. It’s a small difference – 1-2” inches – that can have a cumulatively fatiguing effect.

CLICK HERE for CFA Push-Up Technique Video 

COMMON QUESTIONS
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. If this happens, we recommend training on a Saturday to stay on schedule.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

I’m a female athlete and can’t complete a full pull up, so must use a timed flexed hang for my assessment. How is that accounted for in the plan?
You’ll complete the progressions in the same manner as if you did a set of pull ups. Take your assessed flexed hang time, and use 30%, 35% or 40% of that time (depending upon the training session) the pull-up part of the training session. For example, if you had a 33 second flexed hang, and the session called for 5 rounds of 30% max rep pull ups every 60 seconds, instead you’ll do an 11 second (30% of 33 seconds) flexed hang instead.

After completing the plan, how much rest should I take before taking the actual CFA?
2-3 Days

Unfamiliar Exercises?
Go to http://mtntactical.com/category/exercises/ for a list of exercises and video demonstrations.

What if I have more questions?
Email coach@mtntactical.com

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

BELOW IS THE ENTIRE FIRST WEEK OF PROGRAMMING FROM THE PLAN:

***********

SESSION 1

Obj: CFA Assessment

Warm-up:
3 Rounds

  • 10x Air Squats
  • 10x Arm Circles, both directions
  • 5x Push ups
  • 5x Situps
  • 3x Basketball Throws
  • Run 50m
  • Instep Stretch

Training:

(1) Basketball Throw
3x Attempts in a 2-minute period
RECORD FURTHEST THROW

*** Rest 3 Minutes ***

(2) Cadence Pull Ups
2-minute time limit
RECORD SCORE
*** Rest 3 Minutes ***

(3) Shuttle Run
2x Attempts, with 60 second rest between.
RECORD FASTEST TIME
*** Rest 3 Minutes ***

(4) Modified Sit-Ups
2-Minute Time Limit
RECORD SCORE
*** Rest 3 Minutes ***

(5) Push-Ups
2-Minute Time Limit
RECORD SCORE
*** Rest 8 Minutes ***

(6) 1-Mile Run
RECORD FINISH TIME

Comments:
After the warm up, follow test administration specifics exactly: http://www.westpoint.edu/ admissions/Shared %20Documents/ CFA_Instructions.pdf

***************

SESSION 2

Obj: Running Work at Track

Warm up:
4 Rounds

  • 10x Air Squats
  • 5x Walking Lunges (10x total)
  • 10x Push Ups
  • 10x Situps
  • Run 100m
  • Instep Stretch

Training:

(1) 4 Rounds
Run 400m 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

*********

SESSION 3

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

Warm-up:
3 Rounds

  • 10x Air Squats
  • 5x Push ups
  • 5x Situps
  • 5x Basketball Throws
  • Run 100m
  • Instep Stretch

Training:

(1) 5 Rounds Pull ups
30% 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
30% of your Max Reps Scored on SESSION 1 Every 60 Seconds,
then... 1 Round, Max Reps in 60 Seconds

(3) 5 Rounds Push-ups
30% 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 4

Obj: Running Work at Track

Warm up:
4 Rounds

  • 10x Air Squats
  • 5x Walking Lunges (10x total)
  • 10x Push Ups
  • 10x Situps
  • Run 100m
  • Instep Stretch

Training:

(1) 2 Rounds
Run 800m at Interval Table Pace
Rest 4 minutes between runs

(2) Run 2 Miles at Interval Table Pace

Use SESSION 1 One-Mile Finish Time to determine Interval Paces

*********

SESSION 5

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

Warm-up:
3 Rounds

  • 10x Air Squats
  • 5x Push ups
  • 5x Situps
  • 5x Basketball Throws
  • Run 100m
  • Instep Stretch

Training:

​​​​​​​(1) 5 Rounds Pull ups
30% 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
30% of your Max Reps Scored on SESSION 1 Every 60 Seconds,
then... 1 Round, Max Reps in 60 Seconds

(3) 5 Rounds Push-ups
30% 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

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

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

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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