Hi, I was wondering if anyone out there can let me know what I need to do to improve my weaknesses in my CFA. Also, does anyone out there have any methods to be able to do pull ups i cant do any yet. Im trying weight lifting to work those muscle, but im still not able to do a pull up.
Anyway these are my results from me just practicing on my own
Pushups-35
Situps-82
Mile-6:20
Pullups-0
BB- n/a
Shuttle- n/a
Also does anyone have a good workout routine for CFA?
If you can’t do pullups and you can only do 35 pushups - your issue is upper body strength relative to your weight. Your mile time and situps are great. I would practice the shuttle run and basketball throw as unless you play basketball you might find it unnatural to throw a basketball from your knees. If you are running 6:20 for the mile, your problem is probably not weight so you need to work on upper body strength. Pushups, pushups and more pushups would not hurt and weightlifting would also help
Consistency and determination are the only things that will help you get better.
Here was my initial push up and pull up routine:
2 sets of 30 (rest 2 minutes in between), 2 sets of 25 (rest 2 minutes in between), 2 sets of 20 (rest 2 minutes in between). Drop to your knees or your hips or whatever you have to do during the set, but don’t slow down the cadence and don’t take a break until you have done the entire set. Exhale as you push up, inhale on the way down.
Pull Ups:
25 pulls ups broken down however you need. 25 sets of 1, 5 sets of 5, 2 sets of 12.5, whatever makes you happy. 2 minutes rest in between if you’re doing 5 sets, less break time if you’re doing 10-50 sets. If you can’t do one then start with lat pull downs on a machine at 80% body weight or whatever you can do, or put a chair under the pull up bar and or tie a rope and make a stirrup and stand in that, but it’s easy to cheat yourself that way. Whatever you need to do. Same thing as pull ups, do them at a consistent cadence and don’t quit until you finish a set. Exhale as you pull up, inhale on the way down
Do this routine 5 times a week. Mon-Fri. Every week you should increase 5 pushups per set, and add 5 pull ups to the total.
Add this to your normal workout routine. Push ups should take about 18 minutes or less, pull ups should take 10-15 minutes. warm up before hand, stretch afterward, drink a protein shake within an hour after you finish.
There is no quick way to get better at anything. If you actually want to get better than you are actually going to have to work. Don’t be afraid of being weak in the beginning. Everyone starts somewhere, but most people, when confronted with actual work, don’t even start in the first place. They take comfort in their academic achievement or something else that required very minimal effort on their part.
You asked for specific recommendations and I promise you this will work. I could have just as easily said, “do 500 push ups a day and 100 pull ups.” If you do this you will be able to max the push ups and pull ups on the CFA in 4 months. Your arms are going to be sore the first day, they are going to hate you the second day, but they are going to feel somehow worse the third day. You are going to want to quit. You might very well quit. I hope you don’t.
When you show up to west point you will be stronger than nearly all of the upper classmen and you will have learned that if you are willing to put in the effort, you will succeed, and that is what West Point is trying to teach future officers.
I know I don’t mean anything to you and maybe I’ve never even done this workout: I’m a troll on a forum… Embrace the suck. Strength rejoices in the challenge.