Academy Endeavors CFA Workout Plan

CFA CFA
Mock #1 Goals Mock #2 Mock #3 Mock #4 Results
Date: M max M avg M min F max F avg F min Instructions
Basketball
throw 102 69 50 66 42 30 best of 3 (in feet)
max reps in 2 min;
females flexed arm hang
Pull-ups 18 12 5 7 2 0 max = 40 sec

2 round trips; record

40-yd Shuttle 7.8 8.6 11.0 8.6 9.4 12.0 best of 2 (in sec)

Push-ups 75 62 46 50 41 30 max reps in 2 min

Situps 95 81 56 95 78 54 max reps in 2 min

1-mile run 5:20 6:29 7:45 6:00 7:30 9:00 at track

7 Steps to Success
1. Perform Mock #1 as soon as possible. Discover your current proficiency. When finished, compare your scores to the min, avg, and max
to see where you stand.
2. Perform all mocks with correct form. Watch the videos on pg 3 to ensure you do the right technique! Do all 6 events in order, and with
only 3 min rest in between events. Run on a real track, measure the shuttle run correctly, and pick a pullup bar nearby.
3. Set Goals. Based on how you perform on Mock #1, set realistic but stretch goals for yourself. Write goals under CFA goal column.
4. Plan your real CFA date. Once you do this, you’ve established a deadline, which creates a sense of urgency. If you plan to attend
Summer Seminar at USNA or USMA, your first real CFA will occur there in early June. If not, you should plan your real CFA before you
start Senior year in August. Write future real CFA date under “CFA Results”
5. Plan Mocks #2, #3, and #4. From now until the real CFA, do a mock CFA regularly leading up to the real CFA to measure your progress.
Write the future date under Mock 2, 3, and 4.
6. Follow the Academy Endeavors Workout Plan. Follow the Workout Plan on page 2 to max your score.
7. Celebrate your progress! Celebrate as you see your mocks get closer and closer to your goal.

© 2024 Academy Endeavors • All Rights Reserved

Proprietary & Confidential: This instructional material is proprietary to Academy Endeavors and is for the sole use of the intended client of Academy Endeavors only. Any
unauthorized use, disclosure or distributions are prohibited.
Workouts
Week A Mon Tue Wed Thu Fri Sat Sun

Strength Pushups 3 x 50% of max* 3 x 50% of max* 3 x 50% of max* REST

*3 sets of 50% 1 min rest 1 min rest 1 min rest
max.
Timed 1 min Situps 3 x 50% of max* 3 x 50% of max* 3 x 50% of max*
rest btwn sets. 1 min rest 1 min rest 1 min rest

Pullups 3 x 50% of max* 3 x 50% of max* 3 x 50% of max*

1 min rest 1 min rest 1 min rest

Running Shuttle max max max

**Sprints
intervals at BB throw max max max
track. 3 sets
with timed 1
min rest btwn. Run 3x400m** 1 mile 3x400m**
1 min rest timed 1 min rest

Week B Mon Tue Wed Thu Fri Sat Sun

Strength Pushups 200* (male) 200* (male) REST MOCK REST

*Achieve in as 100* (female) 100* (female)
many sets as
possible. Situps 200* total 200* total
***Can modify
with flexed Pullups 3x max* (male) 3x max* (male)
arm hang 3x max*** (fem) 3x max*** (fem)

Running Shuttle max max

**Sprints
intervals at BB throw max max
track. 3 sets
with timed 1
min rest btwn. Run 1 mile timed 6x200m** 1 mile timed 6x200m**
1 min rest 1 min rest

© 2024 Academy Endeavors • All Rights Reserved

Proprietary & Confidential: This instructional material is proprietary to Academy Endeavors and is for the sole use of the intended client of Academy Endeavors only. Any
unauthorized use, disclosure or distributions are prohibited.
“How To” Videos
BB throw
Pull-ups / flexed arm hang
Shuttle run
Sit-Ups
Push-ups

Candidate Instructions
West Point
USNA
USAFA & video

Other Resources
Stew Smith CFA book

Mountain Tactical CFA Training Plan

© 2024 Academy Endeavors • All Rights Reserved

Proprietary & Confidential: This instructional material is proprietary to Academy Endeavors and is for the sole use of the intended client of Academy Endeavors only. Any
unauthorized use, disclosure or distributions are prohibited.