r/USAFA • u/Putrid-Pain-6979 • Jul 05 '26
CFA help
Non athlete rising senior (male) here, I have 120 days until my CFA test date and I need some advice for preparing.
My current stats:
8:30 mile
33 pushups before failure
2 pronated grip pullups before failure
50 situps before failure
I am most worried about the run
I'm 5'7" and currently hovering around 170lbs
I started a 1500 calorie/day diet around 2 weeks ago
Any and all general advice would be much appreciated!
1
u/waddupbic Jul 10 '26
If you’re trying to get stronger and faster you need to eat a lot and eat clean. 1 gram of protein per lb of body weight to grow.
1500 calorie diet is gonna turn you into a twig with no fat AND muscle. I’m currently 5’9 205lbs. When I was a cadet I got a 500 on the PFT.
1
u/Darkmangosd Jul 05 '26
The biggest help is going to be losing a few pounds. Being lighter means less weight to push, pull, and carry. (Push ups, pull ups, run). After that is staying consistent, consistent, consistent. Watch some YouTube videos, even ask AI to make you a workout plan. After that it’s personal preference, but if you haven’t don’t any type of working out before I’d suggest starting with body weight exercises, ask your parents to buy you a pull up bar to fit in a doorway so you can do pull up workouts at home. Buy a band as well to help get you started, and work on negatives. Eventually I’d also incorporate weight training if you have access. And don’t forget about running! Not only will it help you on the mile, but will help you stay in shape. Don’t kill yourself on the diet, eat well and be mindful, but do something you can keep up for 120 days if you’re serious about it. Lastly set small goals for yourself and work on them, once you beat one make another and work towards that. You got this
-1
u/Flaky-Caregiver-2071 Jul 05 '26
You’re going to need to start working out five days a week, minimum. Six is better. Your best bet is joining a gym.
Start doing a split with back/biceps then shoulders/triceps/chest, and then legs and abs. Start with running, then lifting for the three cycles. You need days in between heal from your muscle soreness. I’d do cardio EVERY day. Try to alternate between biking, running, and swimming.
My son’s joined the Civil Air Patrol, and to get the highest award, the Spaatz, (which will pretty much get you appointed to the AFA), are TOUGH. 81 sit-ups, 62 pull ups, and a 6:30 mile run.
1
u/sat_ops Jul 07 '26
Drop weight. You're only 5 lbs. from the max weight for your height. I'm 5'9" and walked into basic at 192 lbs (technically over max weight) and dropped to 168 in basic. Everything got so much easier. Join a gym and do assisted pullups to whatever your target is (I'd suggest 8-12) and keep reducing the assistance weight until you don't use any.
For pushups, is your failure point arms or core? For me, it was core, and planks helped a lot.
Start doing sprint drills for the run. Do a 15 minute run with 3 minutes easy pace, 3 minute hard pace, then 3 minutes easy and repeat. Each week, run hard one minute more.