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Recommendations for Service Academy fitness assessment
Posted on 3/27/21 at 7:48 am
Posted on 3/27/21 at 7:48 am
Hi all,
My 10th grade daughter is looking to go either Naval Academy or Air Force Academy and we are looking guidance on workouts for getting good at pull ups for the fitness test. Her background:
- she’s a XC runner with a sub 20 minute 5k, 5:50 mile, so running is not an issue
- decent core strength
- T-Rex arms, can’t complete one pull up yet
- goal is 4-7 pull ups in 2 minutes since 7 is the max score
What we have at home:
- dumbells, kettlebells, pull up bar, bands,
I’m a cyclist who has never touched a weight in my life because when I started riding, weights were bad, and ride lots was the way to go.
She’s not looking for bulk, just good, functional strength. Any recommendations?
My 10th grade daughter is looking to go either Naval Academy or Air Force Academy and we are looking guidance on workouts for getting good at pull ups for the fitness test. Her background:
- she’s a XC runner with a sub 20 minute 5k, 5:50 mile, so running is not an issue
- decent core strength
- T-Rex arms, can’t complete one pull up yet
- goal is 4-7 pull ups in 2 minutes since 7 is the max score
What we have at home:
- dumbells, kettlebells, pull up bar, bands,
I’m a cyclist who has never touched a weight in my life because when I started riding, weights were bad, and ride lots was the way to go.
She’s not looking for bulk, just good, functional strength. Any recommendations?
7
Posted on 3/27/21 at 8:49 am to BradBallard
Posted on 3/27/21 at 9:35 am to BradBallard
You will be shocked at how quickly your body can adapt and build up reps for pull ups. My best advice is to have her do as many as she can on pull-up bar without assistance, then use a chair to put feet up on to finish out that set. Do multiple sets like that.
If she can’t do any, start with the chair and use legs to cheat. As she gets stronger, you can pull chair further away and take the legs out of the equation by just resting heels.
If she can’t do any, start with the chair and use legs to cheat. As she gets stronger, you can pull chair further away and take the legs out of the equation by just resting heels.
Posted on 3/27/21 at 9:40 am to BradBallard
Might try negative pull-ups as well. From bar, letting yourself down slowly.
Posted on 3/27/21 at 10:20 am to BradBallard
If she can truly run a 5:50 mile I wouldn't even worry about it there might be people with her running a 20 min mile.
Posted on 3/27/21 at 10:31 am to BradBallard
She can use a lat pulldown machine to work up to full pull ups. I ran cross country and at my peak physical strength I could do 12 dead hang pull ups. That was well after I stopped running competitively, to be clear 
Start with lat pull downs or band assisted pull ups and work up from there.
Start with lat pull downs or band assisted pull ups and work up from there.
Posted on 3/27/21 at 3:07 pm to BradBallard
quote:
- goal is 4-7 pull ups in 2 minutes since 7 is the max score
Are there different goals for men and women?
Posted on 3/28/21 at 2:01 pm to BradBallard
Jeff Cavalier from athlean-x has a good youtube video on improving pull ups.
Posted on 3/28/21 at 3:21 pm to jennyjones
quote:
Are there different goals for men and women?
Yes, 7 would probably be borderline fail for men, although they don't tell you what the minimum is to pass.
I just went through this with my son, who will be attending the US Air Force Academy next year. A year ago he could maybe do 2-3 pullups. Now he can do 15+ with good form. Besides just general strength training, he did frequency pullups at least 6 times a day which helped a lot.
For a girl, they have the option of doing a flexed arm hang, but it's better to do pullups if they can do just 1.
There are programs out there you can purchase like this one. We didn't pay for the plan but their videos are good for showing the technique. Definitely watch the one about the basketball throw - that one is awkward and all about technique.
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