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
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.