Don't wait! Prepare now for the CFA & the fitness required to be a cadet or midshipman
Every year I see it through the forums, chat rooms, and online 'gathering' spots . . . students struggling with their fitness in December and January of their senior year. They hope to meet the minimums for the Candidate Fitness Assessment (CFA). It is a heart-wenching dilemma as the only advice I have at that point in time is "do your best." In reality, it is likely too late.
Fitness, needless to say, requires regular fitness routines that start many, many months prior to your CFA test date. Let's talk a bit more about what you should be doing.
Just Do It! . . . the 'old' Nike advertisements often used this slogan, which is very appropriate. You must find an excuse to workout, instead of an excuse to skip it. Even 15 minutes will allow you to do a few pull-ups and push-ups! Your fitness activities should be frequent and regular consisting of a set of challenging physical workouts that make you sweat. The power of a workout routine is the "routine."
Make it routine! . . . a good fitness routine must be an important event that you repeat with regularity, four to six days per week. Of course, routines depend upon your other weekly commitments. School, homework, team practices, club meetings and other activities take up time. The key is to make a plan!
Review your calendar weekly, find the time slots that work for you and schedule them! I often 'hear' complaints of not having the time to workout, but that is a false (and losing) excuse. You must make a weekly plan that includes runs and workouts. And then you must execute! Often, running and working out prior to school is an ideal time as nothing can conflict with your routine. Just 45 minutes daily allows you to run, and then do push-ups, sit-ups, and other exercises that will allow you to make real progress. Instead of rising at 6:30 am, simply start your day with a run at 5:45 am, finish with your exercises, and then hit the shower at 6:30 to prepare for your school day. Easy peasy!
Weekends are often great times to complete a long run (or two runs) of three to five miles. During week, your runs may be shorter and include interval training to allow you to accomplish your workouts in a shorter period of time. My blog on the CFA one-mile run discusses more details around interval training.
Build stamina! . . . the CFA is a test of stamina, and long-distance running is a very efficient way to build it. Recall that the last event is the most pressing as you start a one-mile run. Running is a key component of training in the military so you should aim to run 10 miles per week and about 3 miles per run. Clearly, cycling, swimming and other aerobic exercises are also good methods to build lung-capacity and stamina, but you will also need to 'do' the roadwork!
Use an expert . . . often, finding a coach or other resource can be helpful and motivational. Your local gym will have trainers you may use. Or, better yet, speak to a PE teacher or coach at your school. Any of these individuals can provide guidance on getting in better shape and creating a routine to prepare for the CFA.
My 'go-to-guy' is Stew Smith and his website, videos and articles. You will find his site at www.stewsmithfitness.com. The former SEAL and US Naval Academy graduate is a military fitness expert. I think you will find his advice and exercise routines very helpful.
I also have a set of CFA blogs that you may find helpful:
Preparing for Pull-ups
Prepping for the Flexed-Arm Hang
Improving your Kneeling Basketball Throw
Preparing for the Shuttle-Run
Prepping for Push-Ups
Improving your Sit-Ups / Crunches
Preparing for the One-Mile Run
One final point . . . I emphasize to my students that the CFA is not an 'end,' but the start of a commitment to physical fitness as a military officer candidate. Your workout routines must be 'routine' and continue throughout the school year and summer as you prepare to arrive at the Academy, or on the college campus, ready to meet the fitness requirements to be a cadet or midshipman.
It is never too early to prepare for the CFA and the fitness required to be a military member. Frankly, if you wait to take the CFA in November, December or later in your senior year, you are in BIG trouble. You waited too late!
Don't wait -- start today and "just do it"!
[ I would welcome a chance to discuss details with you. I offer coaching services to pace and prepare you (and your parents!) for the entire Academy application process -- including advising students on their fitness preparations! Contact me at chris@cbbrechin.com, 503.515.7406 or complete my contact form on the home page. ]
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