How do I meet the fitness standards for the Coast Guard Academy?

Can anyone break down the fitness standards for the Coast Guard Academy? I'm working on getting in shape, but I want to make sure I'm targeting the right areas. Any advice on workouts or drills that hit the key requirements?

The U.S. Coast Guard Academy utilizes the Physical Fitness Exam (PFE) to assess an incoming cadet's fitness levels. Here are the fitness standards the academy expects from its cadets, along with possible exercises to achieve these goals:

1. Push-ups: Men are expected to do at least 29, women 15. The push-ups measure upper body strength and endurance. For training, typical push-up exercises suffice, but you may also consider variations, like wide-arm, diamond, or decline push-ups for added strength.

2. Sit-ups: Men are expected to complete 38 and women 32. These test your core strength. Besides the standard sit-ups, try exercises like planks, Russian twists, and leg raises.

3. The 1.5-mile run: Men should aim to finish this within 12 minutes and 51 seconds, while women are given up to 15 minutes and 26 seconds. This measures cardio endurance. Incorporate both short sprints for speed and longer runs for stamina into your workout routine. Interval training can be very effective for improving your time.

4. The cadet swim test: Consists of a deep water jump, 100-yard swim (using front crawl, breaststroke, or sidestroke), and a 5-minute prone float. For training, regularly swimming would be most beneficial. You could also seek assistance from a swim coach to work on your technique.

Remember to focus on overall body fitness rather than narrowing down your workouts to these specific areas alone. It's also important to progressively increase the intensity and frequency of your workouts. Know that these standards are not just admission requirements, but also elements of ongoing fitness assessments throughout your time at the academy.

Most importantly, consult with a fitness coach or professional to ensure that you are working out in a manner that is safe and most beneficial for you. Good luck with your training!