I'm gearing up for the Coast Guard Academy Candidate Fitness Assessment and could use some advice. What training tips do you have to excel in this physical test? Any exercises that are particularly helpful to focus on?
The Coast Guard Academy's Candidate Fitness Assessment (CFA) consists of six events: a basketball throw, pull-ups (or a flexed-arm hang for women), a 40-yard shuttle run, modified sit-ups, push-ups, and a mile run. It's worth incorporating exercises aligned with these events into your routine to build relevant strength and endurance.
Basketball throw: Although it may seem unusual, the basketball throw requires a significant degree of upper body strength and proper technique. You could practice throwing a basketball for distance, working specifically on your form.
Pull-ups/Flexed-arm hang: If you struggle with pull-ups, start by focusing on negatives, which involve jumping or boosting yourself to the top position of the pull-up and then slowly lowering yourself down. This can help build the essential muscles, such as those in your back, arms, and shoulders. For the flexed-arm hang, try to hold the position as long as possible with your chin above the bar.
40-yard shuttle run: This event requires both speed and agility, so integrating agility ladder drills and short sprint intervals into your routine can be beneficial.
Modified sit-ups: To prepare for this, there's no better exercise than doing the modified sit-ups or crunches, ensuring you match the technique that will be required in the assessment.
Push-ups: Start doing regular push-ups, focusing on volume and proper form, with full range of motion.
Mile run: Incorporate long-distance running and interval training into your routines. Run at various paces and distances, but also focus on improving your mile time.
Remember, consistency is key in training. Take enough rest in between the workout days to allow your body to recover and to avoid injuries. Everyone's fitness level is different, so start where you're comfortable and increase intensity gradually. Consider seeking guidance from a trained professional who can provide a plan suited to your personal fitness level and goals.
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