Naval Academy Fitness Test Details

I'm interested in applying to the Naval Academy and want to prepare for their fitness requirements. What does the fitness test entail, and how can I start training now to ensure I meet their standards?

The Candidate Fitness Assessment (CFA) is a part of the application process for the Naval Academy. This assessment includes six different physical challenges:

1. Basketball throw from a kneeling position

2. Cadence pull-ups or the flexed-arm hang (women's option)

3. 120-yard shuttle run

4. Modified sit-ups (called curl-ups)

5. Push-ups

6. One-mile run

The basketball throw measures your upper body strength, while the pull-ups or flexed-arm hang measure your endurance. The shuttle run measures agility, and the curl-ups and push-ups measure your core and upper body strength, respectively. Finally, the one-mile run measures your cardiovascular endurance.

Of course, you should start training for these tests as early as possible. Implement workouts that focus on muscular endurance and strength building, particularly focusing on the arms, core, and legs for specific events like the push-ups and one-mile run. It would be helpful to do more cardiovascular work such as running or swimming to build endurance.

For the unique test of basketball throw, you would want to work on your explosive power in your upper body. You can do this by doing compound lifting exercises such as the bench press, overhead press, and clean and jerk. These work multiple muscle groups at once and are great for developing power.

Be sure to keep track of your progress during your training, as this will not only motivate you but also give you a sense of how you're doing in reference to the Academy's standards.

And of course, ensure that you're eating a balanced diet to sufficiently fuel your body and recover from these workouts.

Remember, it's about showing your overall fitness and determination to tackle the physical demands of military training. It's always best to consult with a fitness professional who can provide a specialized training plan based on your current fitness level and the required test standards.

Best of luck with your preparations! The attitude and dedication in your message gives me confidence that you'll meet your goals.