Understanding Naval Academy Fitness Requirements

I'm planning to apply to the Naval Academy and I'm curious about the fitness requirements. What kind of physical shape should I be in before starting? Any advice on how to meet or exceed these standards?

Applying to the Naval Academy is quite the commitment, both academically and physically, so it's great that you're thinking about the fitness requirements ahead of time. You're expected to take the Candidate Fitness Assessment (CFA) as part of the application process, which evaluates your physical stamina in different categories.

The CFA has six events: basketball throw (while kneeling), pull-ups (or a flexed-arm hang for women), shuttle run, sit-ups, push-ups, and a one-mile run. Each event is done separately with brief rest periods, and they're supposed to measure your agility, strength, and endurance. You'll need to meet minimum standards in each event to pass the CFA, but exceeding the standards is better if you're aiming to stand out as a Naval Academy candidate.

Here are some suggestions to help you prepare:

1. Set a Plan: Establish a consistent training routine focusing on cardio, strength, and speed. You can start by breaking it up into different days of the week such as: cardio + speed (e.g., running, high-intensity interval training) on Monday/Wednesday/Friday and strength + agility (e.g., weights, yoga, shuttle sprints) on Tuesday/Thursday/Saturday.

2. Cardio: Start running regularly, as it will be important for the one-mile test as well as increasing overall stamina. You could begin with short distances and gradually ramp up.

3. Strength Training: Start working on your upper body strength. Body weight exercises such as push-ups (focusing on your chest and tricep muscles) and pull-ups (targeting your back and bicep muscles) will be crucial, as they are direct components of the test.

4. Agility Drills: Incorporate agility drills, such as shuttle runs and sprints, into your routine to help with the shuttle run event.

5. Basketball Throw: This might be the least intuitive event, so dedicate some time to practice throwing a basketball from a kneeling position. It's all about technique, so practicing the form will be key.

6. Consistency: The key to your preparation will be consistency. Make sure you stick to your training plan and gradually increase your workout intensity over weeks and months.

Remember, the goal is not just to pass the CFA, but to exceed the standards. The more your score, the better your application will be considered. Good luck in your training!