<p>How many am I going to need to be able to do to pass the CFA?</p>
<p>I'm fairly lousy at pushups, as I weight a lot and have always had a weak chest.</p>
<p>I can do an easy 18 pullups but can't approach the 75 pushups... I can do 40-45.</p>
<p>I did 47 last year (or something close) and I was fine. Granted doing more would probably be better for your competitiveness, but I am headed off to Annapolis on July 2nd. If I was you I would try as hard as I could to get that number as high as I could before Summer Seminar but don't stress out over it. Your 18 pull-ups is fantastic! Good luck!</p>
<p>Thanks. Do you think I'll do fine on the shuttle run/basketball throw without training if I already have strong shoulders (I do military press) and about a 6:50 mile (not 100% sure on this, might be way less, might be a little more)?</p>
<p>nothing you can do to train for the shuttle run. You are as fast as you are gonna be and that can't really be helped before i-day. Make sure your shoes are wiped off beforehand so you don't slip. The mile is a little higher than average, but I am not one to speak because I ran like a 6:40. The basketball is all form and is something you should try and practice a few times. You need to use your whole body! If you try to use only your shoulders then you will not throw it as far as you think. Get some momentum rocking back and forth over your hips and then let it rip.</p>
<p>Ok, thanks. I'll definitely practice that before the seminar.</p>
<p>here are a couple of stats that you should aim for</p>
<p>basketball throw: 60ft
shuttle run: no clue
pushups: 75+
pullups:12+
situps:90+
run:6:45</p>
<p>the scores i gave are decent scores but not great. the situps should be an easy max. with a little practice, anyone can do those. and you need to lay off bench. do a lot of pushups every day. surprisingly, this will help your bench a TON over the first month or two and will of course increase your pushups. RUN RUN RUN if you want to improve your time. basket ball throw is about practice.</p>
<p>my CFA scores were as follows</p>
<p>1 mile: 6:00
Basketball Throw: 105 ft
Pullups: Max
Pushups: Max
Situps: Max
Shuttle Run: 9.40 (i think, i really dont remember well)</p>
<p>Along with a typical full weight workout per day I do the "Stew Smith 1000 Ab/ Killer Upperbody Workout". your CFA will DRASTICALLY increase if you do this. Along with that I add 100 pullups for the heck of it. I swim 500m 3x a week, and run 6-7 miles 4-5x a week. I took my CFA long before I started this so my run time is way lower now but now I can rep 180 pushups in one set because of those workouts. believe me being consistent in that system will get you set for anything. just keep doing pushups (hundreds/day) and your max WILL increase. there is no shortcut.</p>
<p>oh and the basketball throw is in no way associated with shoulder strength. it is ALL abs. curl it in your arm and heave it using your abs like a goalie in soccer and it will soar. I threw it well over 100ft my first throw but it went so high it hit the ceiling so it fell short at 105ft so this style works WELL. most people that throw using their shoulders throw only 40-50ft</p>
<p>When I took my CFA, it was "one of those days". And I was NOT feeling well.</p>
<p>I'm a mile runner for the varsity track team and I can usually run mine in sub 5:20 easy. But when I took my CFA I believe it was OVER 7 min. I then became sick on the track. I don't know what happened but my BGO was very understanding and I still passed.</p>
<p>So the lesson learned? Don't stress over it. DRINK LOTS OF WATER. :D</p>
<p>I cannot do 75 pushups, atleast not by the summer seminar.</p>
<p>Why does the military stress muscular endurance? It's not very practical in the real world... cardiovascular endurance and power are best IMO!</p>
<p>I guess you haven't ever humped a pack 6-10 miles and then tried to do fun things involving rifles, carrying people and such.</p>
<p>
[quote]
it is ALL abs. curl it in your arm and heave it using your abs like a goalie in soccer and it will soar.
[/quote]
</p>
<p>do you have a diagram or something on the internet i could look at for this. i am having trouble picturing it. (i've never played soccer)</p>
<p>Hmm... carrying people. I didn't think of that. I don't think pushups would help much with that though...</p>
<p>But think of how much more raw strength and cardio help... much more practical in physical combat.</p>
<p>When you run in boots and utes and or with a pack, you will understand why muscular endurance is important. It is completely different than running in green on green. Just look the new Combat Fitness Test that the Commandant just made as an add on to the PFT. It emphasizes muscular endurance and power, because a lot of marines were having trouble humping packs and doing strength type things while in combat in Iraq and Afghanistan.</p>
<p>"I cannot do 75 pushups, atleast not by the summer seminar."</p>
<p>Not the best attitude to take. Pushups can be built up pretty simply. I doubled mine in the week before I went to summer seminar. A good way to build muscles fast is just trying to do 10 pushups every ten minutes for a day. When that is too easy increase the number to 15 then 20, etc. </p>
<p>Believe in yourself and find a purpose for what you do, even if you just make it up and it is completely ridiculous. You will be more willingly to do something if you don't believe it is a complete waste of your time.</p>
<p>what does the Combat Fitness Test consist of?</p>
<p>buddy carry, low crawl, buddy drag, ammo can carry, grenade throw and maybe a few other things.</p>
<p>Yes, you doubled your pushups due to something weight lifters call "noob gains." I am past that, I weigh 170 and adding just 10 pushups is not easy for me!</p>
<p>I guarantee you that if you follow the program below you will gain at least 10 pushups.</p>
<p>It's called The Evil Russian's "Hit the Deck" Program
WEEK %of RM Frequency
Monday(100% eval) 30% 60min
Tuesday 50% 60min
Wednesday 60% 45min
Thursday 25% 60min
Friday 45% 30min
Saturday 40% 60min
Sunday 20% 90min
WEEK 2
Monday(100% eval) 35% 45min
Tuesday 55% 20min
Wednesday 30% 15min
Thursday 65% 60min
Friday 35% 45min
Saturday 45% 60min
Sunday 25% 120min
WEEK 3
Monday 100% eval</p>
<p>So basically you wake up monday and do as many pushups as you can. Once you get that number, that is your number for the week and you perform the percentage of that number every specific time interval. So say monday I max at 50 pushups, 30 mins later I would 15 pushups (30%), 30 mins after that I would do 15 pushups, and I would continue this until I go to bed. It is just a three week program, but it helps out a ton. I went from being able to do a little over 50 pushups to 82 pushups. I have another program similar to this if you complete this and would like another one. Any questions just let me know.</p>
<p>GoUSNA2012... I assume you do this during the summer? How are you supposed to do pushups every 15 minutes if you have school or work?</p>
<p>Not necessarily, now when it got down to 15 minutes it just wasn't possible for me to do them that often in school, but I would just go to the locker room whenever I could and get them done at school. Even at baseball practice the team always wanted to know how often I had to do them so that they could boss me around.</p>