Weight Lifting for Special Forces
Introduction
In part one, we outlined how the top 25% of runners at Special Forces Assessment and Selection have double the chance of getting selected compared to the bottom 25%.
While we do not have data on the max strength of candidates at SFAS, BUD/S, MARSOC, or RASP, we do know that high levels of lean body mass are highly correlated with getting selected at SFAS, and rucking performance is the greatest predictor of SFAS success.
But what correlates most with rucking performance according to a meta-analysis from NATO?
- fat mass (more is bad)
- muscle mass (more is better)
- height (taller is better)
- strength (more is better)
- VO2 max (more is better)
The data points to the fact that bigger, more muscular candidates perform better. While we can’t change our height, we can get more muscular and build more strength.
But why not train just for bigger muscles? Even though the data points to muscle mass being a bigger predictor, that is confounded by the fact that taller people will have more muscle mass.
Plus, by directly training for strength we can achieve muscle-building and strength benefits.
Laying the Foundation with Strength Training
Arguments Against Weight Lifting for Selection
I receive pushback from a lot of people who do not want to strength train or believe it is unnecessary. But this is a position I will not compromise on.
Almost always this pushback comes from smaller, weaker candidates who do not want to lunge, squat, or pick up heavy weights. The rebuttal is always, “If you’re big and strong that means you’re slow and will fail your timed runs”, or “My friend got selected and he was 5’6 140lbs”. Guess what, though, the exception is not the rule – and if you have the choice of being weak vs being strong – you should be strong.
Why You Need to Strength Train for Selection
An analogy I like to use is this:
If you are on mile 13 of a ruck of unknown distance and you have 80 lbs on your back, would you rather have a max deadlift of 185 lbs or a max deadlift of 385 lbs? The answer is always 385 lbs. The stronger athlete is going to have to use less relative effort on grip, rucking, pulling, or any movement compared to the weaker candidate.
How to Track Your Strength Over Time
What is fantastic about strength training is that, unlike aerobic conditioning, it does not take hours of training per week to improve. Simply performing two sessions for 45 minutes per week can yield significant results for months. And when an athlete hits our goal level of strength, we can drop frequency and volume even lower to tackle other weak points.
The principle you must remember for strength training is progressive overload. Week over week, month over month, the training must become more challenging. This can be increasing an extra rep from session to session, adding 5 lbs to the bar, or even dropping the rest interval.
If you are not progressively overloading, you will not see results.
Strength Workout Plan for Green Berets
How to Build a Weight-Lifting Program
The foundation of a strength training program for special forces starts with the big compound movements. These are deadlifts, squats, lunges, upper pushing and pulling, injury prevention work, and grip/core training.
At a minimum, we have our athletes strength train twice per week. Identify which movement patterns you are weakest in, and work on them. Train hard and ensure you are either adding weight or reps to the bar each week.
Weight Lifting Template
Monday (Lower)
Back Squat 3×3-5
Romanian Deadlift 3×8-12
Weighted Pull Up 2×8-10
Cable External Rotations 3×15-20
DB Farmer Carry 75lbs 3x as far as possible
Tuesday (Upper)
Bench Press 3×4-6
BB Row 3×6-8
Face Pull 3×12-20
Tibia Raises 3×20-25
Thursday (Full Body)
Deadlift 3×1-5
BB Walking Lunge 3 x 8-10 per leg
Weighted Pull Up 3×8-10
Hanging Leg Raise 3×15-20
Training Program Overview
That gives you an idea of what a training week could look like for an aspiring Green Berey who needs to build their max strength and muscle mass. The good news is that once an athlete has achieved a high level of strength and muscle mass, it doesn’t take much training to sustain it. So, we could build up to four sessions of strength training per week, to achieve a 225lb bench press, 315lb back squat, and 405lb deadlift, but then drop it all the way down to two sessions per week and maintain.
Conclusion
Max strength is a requirement to be successful at Army Special Forces Assessment and Selection. To all who are preparing for selection, remember to strike an optimal balance across all modalities of training – strength, hypertrophy, strength endurance, and aerobic capacity.
Read More
How Important is Rucking for SFAS?
How to Join Special Forces as a Civilian
Running Program For Special Forces