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!
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.
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