Naval Academy Admissions: Pull-Up Requirements, CFA Overview, and Training Strategies

How many pull ups for Naval Academy?

The United States Naval Academy (USNA) requires prospective male candidates to complete a minimum number of pull-ups as part of the Candidate Fitness Assessment (CFA), while female candidates perform a flexed-arm hang. While a minimum score exists, competitive applicants typically aim for significantly higher performance to enhance their chances of admission.

Understanding the Candidate Fitness Assessment (CFA)

The Candidate Fitness Assessment (CFA) is a crucial component of the application process for all U.S. Service Academies, including the Naval Academy. It evaluates a candidate's physical aptitude and readiness for the rigorous physical demands of military life and academic training. The CFA is designed to assess general physical fitness across various domains, not just upper body strength.

Components of the CFA: The CFA consists of six events, typically administered by a physical education teacher or coach:

• Basketball Throw (Standing): Tests upper body power and coordination.
• Cadence Pull-ups (Males) / Flexed-Arm Hang (Females): Assesses upper body muscular strength and endurance.
• Shuttle Run (300-yard): Measures anaerobic capacity and agility.
• Crunches (1-minute): Evaluates abdominal muscular endurance.
• Push-ups (1-minute): Tests upper body muscular endurance.
• 1-Mile Run: Assesses cardiovascular endurance.

Each event is scored, and the cumulative score contributes to the candidate's overall application.

Pull-Up Requirements for Male Candidates

For male candidates, the pull-up event assesses absolute upper body pulling strength and endurance. The exercise must be performed with proper form to count.

Minimum Score: Historically, the absolute minimum for male candidates to "pass" the pull-up portion of the CFA is typically 4-6 repetitions. However, achieving only the minimum is generally not competitive for admission.

Competitive Score: To be considered a competitive candidate, aiming for a significantly higher number of pull-ups is advisable. Highly competitive scores for pull-ups often fall in the range of 10-15+ repetitions. Admissions committees look for candidates who demonstrate strong physical potential across all CFA events.

Maximum Score: A perfect score on the pull-up component is typically 15-20 repetitions, depending on the specific scoring rubric in a given year. Candidates who can achieve this level demonstrate exceptional upper body strength and endurance.

Scoring Context: It's important to remember that the pull-up score is just one element of a holistic admissions review. While a strong pull-up performance is beneficial, it must be balanced with strong academic performance, leadership potential, and other qualities.

Female Candidates: Flexed-Arm Hang

Historically, and for current CFA standards, female candidates perform the flexed-arm hang instead of pull-ups. This is due to recognized biomechanical and physiological differences in upper body strength distribution between sexes, particularly during puberty and adolescence. The flexed-arm hang still assesses upper body strength and endurance, but in an isometric capacity.

Requirement: The goal of the flexed-arm hang is to hold an "up" position (chin above the bar, arms flexed) for as long as possible.

• Minimum Score: A minimum passing score is typically 15-20 seconds.
• Competitive Score: Competitive candidates often aim for 30-45+ seconds.
• Maximum Score: A perfect score can be 60 seconds or more.

Proper Pull-Up Technique for the CFA

Strict adherence to proper technique is critical for repetitions to count on the CFA.

Starting Position:

• Begin from a dead hang with arms fully extended, shoulders relaxed, and feet off the ground.
• Use an overhand (pronated) grip, with hands slightly wider than shoulder-width apart.

Execution:

• Pull your body upwards by engaging your back muscles (latissimus dorsi) and biceps.
• The movement should be controlled, without kipping, swinging, or using leg drive.
• Continue pulling until your chin clears the top of the bar.

Completion:

• Lower your body back down to the dead hang position with arms fully extended before beginning the next repetition.
• Maintain control throughout the descent; do not drop suddenly.

Common Faults to Avoid:

• Kipping or Swinging: Using momentum from the hips or legs to assist the pull.
• Incomplete Range of Motion: Not reaching a full dead hang at the bottom or not getting the chin fully over the bar at the top.
• Underhand Grip: The CFA specifically requires an overhand grip for pull-ups.

Training Strategies to Improve Pull-Up Performance

Improving pull-up performance requires a multi-faceted approach focusing on strength, endurance, and proper technique.

1. Foundational Strength:

• Lat Pulldowns: Mimic the pull-up movement with adjustable resistance. Focus on engaging the lats.
• Inverted Rows: Excellent for building horizontal pulling strength, which translates to vertical pulling.
• Dumbbell Rows: Develop unilateral back strength.

2. Progressive Overload for Pull-Ups:

• Negative Pull-ups: Jump or step to the top position (chin over bar) and slowly lower yourself down, controlling the descent for 3-5 seconds.
• Assisted Pull-ups: Use a resistance band looped around the bar and your feet/knees, or a partner to spot your feet. Gradually decrease assistance.
• Dead Hangs: Improve grip strength and familiarization with the starting position. Hold for time.

3. Grip Strength Enhancement:

• Farmers' Carries: Carry heavy dumbbells or kettlebells for distance to build forearm and grip endurance.
• Plate Pinches: Pinch weight plates together to strengthen hand muscles.
• Towel Pull-ups/Hangs: Use towels over the bar to challenge grip even further.

4. Core Engagement:

• A strong core provides stability and prevents excess swinging during pull-ups. Incorporate exercises like planks, hollow body holds, and leg raises.

5. Consistency and Specificity:

• Practice pull-ups (or variations) regularly, 2-3 times per week, allowing for adequate recovery.
• Focus on performing the exercise with the exact technique required for the CFA.

Beyond the CFA: Sustaining Fitness at the Academy

Admission to the Naval Academy is just the beginning of a lifelong commitment to physical fitness. Once admitted, midshipmen are required to maintain a high level of physical readiness throughout their four years. This includes regular Physical Readiness Tests (PRTs) that include similar exercises to the CFA, often with higher standards and additional events like swimming. Developing a strong foundation of fitness for the CFA will serve candidates well as they transition into the demanding environment of the Naval Academy.

Disclaimer and Official Resources

The specific requirements and scoring standards for the Candidate Fitness Assessment can be subject to change. Prospective candidates are strongly advised to consult the official United States Naval Academy admissions website for the most current and accurate information regarding all application requirements, including the CFA standards and scoring rubrics. This article provides general guidance based on common and historical requirements.