Hey guys. I need some help with a few of the CFA examinations, specifically the basketball throw and pull-ups (I would prefer not to do the flexed arm hang). Last year, I applied to the USMMA, the USMA, and the USNA but I didn't meet some of the physical standards. So I need some help strengthening these muscle groups - exercises, drills, whatever.

 

To prepare for the basketball throw, I was thinking about buying a medicine ball and working the motions but without releasing the ball.

 

I cannot do a single pull-up at the moment. I've been working on it for a few months now, so I guess my exercises aren't really working.

 

As far as my diet goes, I pretty much stick to organic or all-natural foods. I eat a lot of nuts (cashews and peanuts; I even make my own peanut butter), whole-grain bread, and various fruits. I do not eat meat or vegetables and I am not fond of whey protein (lactose intolerant anyway).

 

If you need to know anything else just ask. Any help is greatly appreciated. :)

http://hundredpushups.com/

Try assisted pull-ups. Get a spotter or a chair (be careful with a chair). If you use a chair, put one foot on the seat, and then use that leverage to assist you in the pull-up. Do not use your legs muscles, it's simply there for leverage. You can also stand on a chair, and try to hold yourself up and slowly lowering yourself down (negative).

You're going to have a hard time getting stronger if you do not have much protein in your diet. They do make soy protein powder, which I recommend for any woman (not for men because soy is known to increase estrogen production).

 

I don't know the whole basketball throw thing, however there are a couple exercises (but ) to help your pull-up count. The best and most obvious way to help with your pull-up count is to just do pull-ups, though.

http://hundredpushups.com/

Thank you. I could incorporate that into my workout and it would surely help me with the push-up test.

 

Try assisted pull-ups. Get a spotter or a chair (be careful with a chair). If you use a chair, put one foot on the seat, and then use that leverage to assist you in the pull-up. Do not use your legs muscles, it's simply there for leverage. You can also stand on a chair, and try to hold yourself up and slowly lowering yourself down (negative).

Alright. I'll give it a go. Thank you. :)

 

You're going to have a hard time getting stronger if you do not have much protein in your diet. They do make soy protein powder, which I recommend for any woman (not for men because soy is known to increase estrogen production).

 

I don't know the whole basketball throw thing, however there are a couple exercises (but ) to help your pull-up count. The best and most obvious way to help with your pull-up count is to just do pull-ups, though.

About how many grams should I be getting daily? With my current diet I am probably getting about 100g. I also keep trying to do pull-ups every time I hit the gym. I get close, but I can never bring myself over the bar without using my legs (which doesn't count).

6 months ago I couldn't do a single pull up.

 

What I did to get over that was...did pull ups. I installed a bar that I could reach(that was quite high). I would literally throw myself up there to do one. After a few weeks, I could do one without throwing.

 

6 months later, I can do three sets of 5 with no difficulty, and I might be able to push 10 at once on a good day.

 

Just out of interest, what are the actual levels you have to achieve? I poked around the site but didn't see anything.

6 months ago I couldn't do a single pull up.

 

What I did to get over that was...did pull ups. I installed a bar that I could reach(that was quite high). I would literally throw myself up there to do one. After a few weeks, I could do one without throwing.

 

6 months later, I can do three sets of 5 with no difficulty, and I might be able to push 10 at once on a good day.

 

Just out of interest, what are the actual levels you have to achieve? I poked around the site but didn't see anything.

Alright, well I will continue to keep at it. The maximum for women is 7 of them and I would really like to reach that. The more the better, just for my personal benefit; I am willing to work.

At least 1 gram of protein per 1 lbs of body weight, 1.5 per lbs being more ideal

You're going to have a hard time getting stronger if you do not have much protein in your diet. They do make soy protein powder, which I recommend for any woman (not for men because soy is known to increase estrogen production).

 

I don't know the whole basketball throw thing, however there are a couple exercises (but ) to help your pull-up count. The best and most obvious way to help with your pull-up count is to just do pull-ups, though.

About how many grams should I be getting daily? With my current diet I am probably getting about 100g. I also keep trying to do pull-ups every time I hit the gym. I get close, but I can never bring myself over the bar without using my legs (which doesn't count).

 

One hundred grams a day isn't terrible, actually.

 

You can start with kicking pull-ups, but try to do one without kicking at least once per day.

I picked up a container of vanilla soy protein powder, as suggested. That should boost my protein intake to 1g per pound. I'm not sure how I could possibly get 1.5g per pound, as that would be 180g. :shock:

 

I would really like to thank Dan again, as I severely underestimated the link that he provided. On that website I found several affiliate sites, such as "Fifty Pull-Ups in 7 Weeks." I have since printed out regimens from each of the sister sites: push-ups, squats, pull-ups, and sit-ups. I went to the gym on Monday and followed Vulxai's advice to complete several reps of a few assisted pull-ups (and negative!). On Tuesday my muscles ached so bad that I could hardly get out of bed. Then I went to the gym today and completed my first pull-up. :)

Congrats :) Good luck on 6 more!

How many pull-ups do you need to be able to do?

 

If you've got access to a kettle bell, that's probably your best bet to improve your basketball throw... otherwise, a medicine ball will suffice.

I picked up a container of vanilla soy protein powder, as suggested. That should boost my protein intake to 1g per pound. I'm not sure how I could possibly get 1.5g per pound, as that would be 180g. :shock:

 

I would really like to thank Dan again, as I severely underestimated the link that he provided. On that website I found several affiliate sites, such as "Fifty Pull-Ups in 7 Weeks." I have since printed out regimens from each of the sister sites: push-ups, squats, pull-ups, and sit-ups. I went to the gym on Monday and followed Vulxai's advice to complete several reps of a few assisted pull-ups (and negative!). On Tuesday my muscles ached so bad that I could hardly get out of bed. Then I went to the gym today and completed my first pull-up. :)

 

Keep up the good work. :)

How many pull-ups do you need to be able to do?

 

If you've got access to a kettle bell, that's probably your best bet to improve your basketball throw... otherwise, a medicine ball will suffice.

As many as possible, preferably 8 or so; 7 is the maximum recorded score. I'll look into the kettlebell. I don't think I've ever heard of that before.

 

Worked on sit-ups, squats, and leg strength (elliptical) today to give my arms a break.

If you could go for ten pull-ups you'd basically have a guarantee of being fine. I've found the number I can easily do is very dependent on my warm-up/overall energy that day.

Greek yogurt is a good source of protein but it also cost a bit more then regular yogurt like yoplait. The basketball throw i find weird, but I would practice with a medicine ball like a five or 10 pound ball and practice throwing with that. Muscles for that I think would be a mix between chest and shoulders.

Can of tuna = 140 cals, 30 freaking grams of protein

Greek yogurt is a good source of protein but it also cost a bit more then regular yogurt like yoplait. The basketball throw i find weird, but I would practice with a medicine ball like a five or 10 pound ball and practice throwing with that. Muscles for that I think would be a mix between chest and shoulders.

I'd love to give it a try, but anything with lactose makes me swell up to the size of a whale. :unsure: I still have to get around to buying a medicine ball.

 

Two pull-ups today. Went home and made a few pounds of peanut butter as a reward. :)

Just a follow up. I've been working out pretty much daily now, drinking whey after workout and the casein before bed (doesn't bother me, surprisingly). Started taking arganine & creatine before workouts as well. Was kind of depressed when I saw that I had gained ten pounds (I don't think it looks like I've gained any weight), but then I pumped out five pull ups from a dead-hang just a few minutes ago.

 

 

Max so far:

5 pull ups (consecutive)

7 chin ups (consecutive)

40 push ups

70 sit ups

Well if you keep taking creatine it may be a lot more than that :P

 

Good job so far, would be interesting to see your full workout (all your exercises + reps).

• Monday (All two sets):
  Standard push up: 40 w/ bars
  Wide front pull up: 10 w/ assist bands
  Military push ups: 15 w/ bars
  Chin ups: 5
  Widefly pushups: 26w/ bars
  Close grip pull ups: 9w/ assist bands
  Decline push ups: 25
  "Heavy pants": 25lbs, 25 reps
  Diamond push ups: 20
  "Lawnmowers": 25lbs 15 reps
  "Dive-bomber: pushups" 15
  Back flys: 25lbs 15reps
   
  Then an ab work out; both workouts are the P90X Chest & Back routine.
   
  
• Tuesday:
  Supersets of pull ups with assist bands.
  9,9,8,8,7,7, etc
   
  Light cardio
   
  Then my yoga class at night.
   
  
• Wednesday:
  P90X Back & Biceps
   
  Ab workout
   
  
• Thursday:
  Supersets of pull ups with assist bands
   
  Yoga class
   
  
• Friday:
  Painful morning of squats, lunges, and shoulder exercises. Today, Tuesday, I am still sore from last Friday. Couldn't even begin to write everything down.
   
  
• Saturday/Sunday:
  Whatever in the gym.

 

Every week I just push myself to do better than I did last week.

Nice :)

 

Yeah I remember when I used to work out legs days were always the worst...

Your workout sounds fairly solid, but what's your cardio like? I noticed there's a shuttle run, which is actually just a sprint test rather than anything like a bleep test (sustained anaerobic work), but it may still be useful to incorporate some more cardio stuff in. I'm not sure, your P90X stuff may have sufficiently small rest periods to make the workout fairly aerobic but if you're interested workouts like these are quite good for the kind of fitness you're trying to build.

Haven't been doing much about the shuttle run. :unsure: But when the weather permits, I do five mile runs. Running is kind of hard to implement with my schedule (and around the weather) but a lot of my cardio comes from martial arts classes that I attend three or four times a week. Doubt that the P90X does much cardio for me, as I significantly lengthen the time of the exercises by trying to beat my previous score (ie, next week I'll try to do 45 push ups, 50 the next). However, the time on the video remains the same so I have to rewind/pause a lot.

 

The link that you provided looks great! Would love to give it a go. :shades:

 

Thank you. :)

 

Found the average scores for the USMMA:

 

And it seems that I was mistaken on the BBall throw:

In an overhand throwing motion, throw a men’s basket- ball as far as possible (Figure 2). The non-throwing hand may be used to steady the ball before throwing, but only one hand can be used to throw the ball (e.g. no two- handed throws) (Figure 3).

So... how did it go? :^_^: