<p>First of all, WOW!</p>
<p>The fitness test is by no means minimal in any form. I've always thought myself in relatively good athletic condition, but this is harder than originally imagined.</p>
<p>CURRENT:</p>
<p>30 Pushups w/o Stopping
45 Situps w/o Stopping
1 Mile in 7:45</p>
<p>the others I can handle rather easily, but these are the hardest obstacles for me.</p>
<p>Any advice?!</p>
<p>[195lbs, 6'3 tall]</p>
<p>Run 5-6 times a week a mile and a half. </p>
<p>Do pushups and situps everynight for two minutes.</p>
<p>You can take a break while you are being tested on push ups and sit ups but you must be in the proper position. The "up" position for pushups and situps. So try it with taking a quick break. I take two breaks on sit ups and i still can max them.</p>
<p>I thought you shouldnt do situps and pushups daily because it would be detrimental to your overall muscle health?</p>
<p>Do those muscles need a day off similar to weight training?</p>
<p>Um well I don't do them everything cause sometimes I will run out of time due to hockey or homework, usually I do them 5 nights a week. But I have heard that you should 4 nights, you should 7 nights, I guess its just in opinion.</p>
<p>first off, yes you could potentially overtrain if you worked out your muscles too hard too often.....but pushups and situps are pretty low intensity exercises. Now, don't take this the wrong way, but you should be doing pushups and situps daily, for more than 2 minutes. Find ways to work them in throughout the day.....do 2 minutes right after you wake up, when you come home from school, when you start your homework, before dinner, before bed, etc. Get into a routine and stick to it. Sure, you'll probably be real sore for the first week or so but your body will adjust and trust me, you'd rather be sore at home than show up with those scores and be sore at beast ( i know its a long way off, trust me, you should start now)
as far as improving your run, its too easy....you just have to run
don't just go out and run two miles at the same pace every day for the next year.....sure, you'll see results, but not very good ones. Confuse your body, run different distances, at different speeds, at different times of the day. Run in the cold and the rain and the sun and the snow. Half of running is mental toughness so take it as an opportunity to work on that too
hope this helps</p>
<p>Doing push ups and sit ups daily probably will not be detrimental to your health. That's only for when you work your muscles to failure from more high intensity work outs.</p>
<p>All good suggestions. For the flatlanders, try to find hills to run. There is not a single flat place at West Point. Not even the Plain. Everything is uphill from wherever you are.</p>
<p>The recommendation for doing situps and pushups for two minutes is very good, since that's what you're going to be timed on. Make sure you do them correctly also or you will be hearing a lot of "one, one, one, one...".</p>
<p>doing pushups and sit ups every day to max out is not a good idea. The hardest part about pushups is gettting your form down just keeep practicing doing pushups. you should try the pyramid, do ten push ups pause then do nine pause alll the way down to one and then start from one and work your way back to ten. this helps me and my roomate used to do these alll the time eveynight before we went to bed.</p>
<p>join your school's track team and be a sprinter you will build the strength you need for the push ups and sit ups and you will be running so you will cut mile time</p>
<p>If I am not judged as satisfactory</p>
<p>-- which I think could be possible in the situps / pushups / pullups section for me --</p>
<p>Does this mean I'm probably not going to get admitted?</p>
<p>Could I possibly obtain a prep school slot if I don't get admitted?</p>
<p>What are the bare minimums in those three above to obtain satisfactory?</p>
<p>If you look around the forums, you can find the average scores for each event. Also, failing the CFA probably wouldn't keep you from getting an appointment IF you are strong in all other aspects. If so, they will allow you to retake the test.</p>
<p>To clarify - if your scores are not satisfactory USMA admissions will ask you to retake the CFA. You do ultimately need to pass the test for admission.</p>
<p>Beyond that - doing well on the CFA and showing up for CBT are very important. Being in excellent physical condition will:
1) Enhance your Beast experience
2) Take pressure off passing the APFT in the summer and fall
3) Reduce the risk of injury during Beast
4) Increase your chance of completing Beast</p>
<p>While it is only December, for many people getting into good physical condition takes months, not weeks.
If you have a fitness center nearby, joining and perhaps a few sessions with a personal trainer would be appropriate.
I know a young lady who did just that last winter. She was of small build - less than 110 lbs and underwent a strenght training program for about 6 months prior to Beast. She did quite well because of it.
Good Luck!</p>
<p>Some points of note for the CFA:
USMA does not publish the minimum standards for the CFA.
All candidates MUST pass the test to be physically qualified for admission.
For USMA this means that every CFA event must be passed.
Once the results of the CFA test have been submitted to USMA a candidate cannot resubmit new scores unless invited to do so by admissions.
For USMA it is not a straight pass/fail test, the results count 10% of your whole candidate score - it is worth training for the test and doing the best you can.
It is possible to pass the CFA for another academy but not pass it for USMA.
If you are concerned about your scores not being good enough to pass, it may be worth calling your MALO (or contacting your Regional Commander if you do not have a MALO) before submitting the scores to admissions - you can take the test as many times as you want to before submitting your scores.</p>
<p>"Could I possibly obtain a prep school slot if I don't get admitted?"
The prep school is usually offered to candidates who have great leadership/athletic potential but need additional academic instruction to be successful at West Point.</p>
<p>Good luck!</p>
<p>Just as Ann stated it is possible to pass the CFA for another academy but fail for USMA. But if you pass the CFA for USMA then it is most likely pass for other academies since USMA has "tougher physical standards". That's what we were told by son's ALO and BGO and they were right. Both USAFA and USNA used son's USMA SS CFA scores and my son's score wasn't off the chart or anything.</p>
<p>Basketball throw 67
Pull-ups 2
Shuttle 9.5 sec
Sit-up 45
Push-up 32
One mile run 7:54</p>
<p>How's that looking?</p>
<p>=/</p>
<p>If your a girl: great!
If your a guy: You better get on it.</p>
<p>Keep working!</p>
<p>I just did a practice run of the test with my dad. I thought I was in really good shape, but now im not so sure. I should be close to maxing out on the mile, because I can run under six minutes thanks to cross country and track. Even if im tired from the other stuff and run a bit slower that should be fine. I will be average or above on the shuttle run and situps. It is the basketball throw, pullups, and pushups that are a problem. I threw the basketball about twenty feet. I don't think I can do pullups, though I did not really have a good place to try. I know I could do the flexed arm hang, but that will bring my score down right? And then pushups...bad. I can do a lot in track, but I cheat and don't go down all the way. When my dad made me go down properly, I could only do a few. Any advice? I do lift for track and I am fairly strong. I think I just need form help for the pushups and basketball throw, and then the pullups...hm</p>
<p>practice practice practice, alll three are about form and rythm not so much your strength, if you keeep doing them over and over again you will find your rythm and proper form while getting stronger</p>
<p>Is the last day of turning in your CFA February 28th?</p>
<p>I heard somewhere that the CFA was special and had a deadline of February 3rd..</p>
<p>I hope this isn't true.</p>