Posted inBlog Strength Training

From Bodybuilding to Special Forces: The Significance of Weight Lifting

Weight Lifting for Special Forces

Introduction

After coaching candidates for Army Special Forces for quite some time, I have seen an interesting shift in the candidates I coach. Initially, my typical candidate would be a 22 year-old standing about 5’9 tall and 150lbs. He would be a decent runner with a 14-minute 2 mile, but his strength would leave A LOT to be desired.

Now though, perhaps because of Instagram and renewed interest in bodybuilding, I see a lot more bodybuilders inquiring about how they can go from “gym bro” to Green Beret. This article will outline my experience working with bodybuilders – ranging from casual to competitive – and how their background translates to preparing for Special Forces Assessment and Selection (SFAS).

The Background of a Bodybuilder

While bodybuilders have a stereotype of being “all show and no go”, meaning they have big muscles but little strength or athleticism, that has not been my experience. The average bodybuilder played sports growing where they had to move “in space” – meaning change directions or manipulate their body to their surroundings. But now that they are 50lbs heavier and their only cardio has been the elliptical during bodybuilding prep, their ability to move in space and their endurance has suffered.

While bodybuilding is not as clean of a transition to Special Forces as wrestling or other sports, the bodybuilder has one unique edge: The discipline that comes with competitive bodybuilding – the diet, the rigorous schedule, and the continuous work day in and day out to sculpt their body. While they are not the most athletic, I have found that the bodybuilders are willing to put in the work.

The Role of Weight Lifting for Special Forces Readiness

The Shift from Bodybuilding to Special Forces: Why Strength Matters

All athletes I work with begin with a one-week long battery of assessments to evaluate strengths and weaknesses. Bodybuilders perform exceptionally well in strength and strength endurance on barbell movements. Depending on their bodyweight, they often perform well on calisthenics movements too. Their endurance in runs is typically poor, and their rucking while not good is often a bit better than their run performance.

When I message with the bodybuilder after the battery of tests, they often feel down about their performance, as if the years of time in the gym was a waste. But that’s not true. While strength is not rewarded on the Army Physical Fitness Test (APFT) or tests to get to SFAS, strength is absolutely critical to selection.

Weight Lifting’s Impact on Performance in Special Forces Training

Strength and muscle mass are critical to success at Special Forces Assessment and Selection (SFAS). That is why most candidates should strength train at least 2 – 3 times per week in their preparation. Why is strength so important?

Let’s use an example to illustrate a point:

A candidate is 145lbs. He runs like the wind with a 30 minute 5 mile run, but his max effort deadlift is 185lbs. When the candidate is told to put on a 75lb ruck sack and cover 12 miles, he will struggle. Why? That 75lb ruck sack is more than half is bodyweight weight and nearly half his one rep max deadlift.

Let’s imagine an alternate scenario:

A candidate is 180lbs. He runs a 34 minute 5 mile run, and his max effort deadlift is 385lbs. A 75lb ruck sack is heavy, but it’s nothing compared a 385lb deadlift and considerably less than his bodyweight.

This stronger, more muscular candidate will fare much better than the skinny and weak one, even though the weak one is much faster in unloaded running.

After Bodybuilding: Where Bodybuilding Falls Short

I have outlined why bodybuilding is beneficial for selection, but it is clear to everyone that bodybuilding does not prioritize endurance. How long will it take for the average bodybuilder to prepare for special forces? Well, it depends on the bodybuilder – are they enhanced at 5’6 260lbs or are they a natural bodybuilder at 5’10 180lbs. The former has A LOT of work to do, while the latter could be ready in as few as three months.

How to Train for Special Forces as a Bodybuilder

Strength Training Routine for Bodybuilders

Coming from a bodybuilding background, athletes will want to continue with their pump work. But the bread-and-butter of strength for Special Forces preparation comes from the movement patterns below.

  1. Hip Hinge
    Conventional Deadlift, Sumo Deadlift, Snatch Grip Deadlift, Romanian Deadlift, Stiff Leg Deadlift
  2. Squat
    Back Squat, Front Squat, Split Squat, Goblet Squat
  3. Lunge
    BB Back Lunge, BB Front Rack Lunge, DB Lunge
  4. Upper Body Pushes
    Standing Overhead Press, Bench Press, Incline Press, Dip, Push Up
  5. Upper Body Pulls
    Barbell Row, Pull Up, Cable Pull Down, Cable Row, Face Pull
  6. Injury Prevention
    Cable External Rotations (Shoulder Health), Tib Raises (Shin Splint Prevention)

95% of the time, bodybuilders will exceed the strength targets in all areas. If that is the case, strength training will be only twice per week with full body sessions. Interestingly, even though weight lifting frequency is reduced from what they are used to and the athlete will be performing hours of cardio each week, the increased specificity of movements often leads to increases in strength.

If a weakness is identified in a particular movement pattern, strength training frequency could be increased to three times per week, with the third day focused on the area of weakness and immediately prior to an endurance session.

Strength Training Routine for Bodybuilders

Day 1

  1. Front Squat 2 x 6 – 8
  2. Deficit Romanian Deadlift 2 x 8-12
  3. Weighted Pull Up 3 x 5-8
  4. 3 Rounds:
    Heavy DB Farmer Carry
    Toes to Bars

Day 2

  1. Overhead Press 2 x 6-8
  2. Barbell Row 3 x 8-12
  3. Weighted Dip 2 x 8-12
  4. Band Pull Apart 100 total reps
  5. 3 Rounds:
    Trap Bar Farmer Carry
    Plank

Endurance Routine for Bodybuilders

The main mistake bodybuilders who aspire to join special forces make is ramping up their impact endurance volume too quickly. Many of the bodybuilders I have worked with come to me with a recent history of shin splints or other overuse injuries from running and rucking.

For this reason, it is critical to take a multifaceted approach to endurance. Remember, run and ruck times are an expression of the athlete’s physical fitness AND their level of skill in running/rucking. A bodybuilder can develop their endurance through a combination of running, swimming, cycling, and rucking – there is no reason to limit the athlete to just running and rucking.

Day 1 – Short Distance Intervals

  • 4 – 12 sets of 45 seconds to 3 minute intervals with 1 : 1-1.5 work to rest ratio

Day 2 – Lactate Threshold Intervals

  • 3 – 5 sets of 5-12 minutes at threshold pace with 1-2 minutes of walking or jogging rest

Day 3 – Zone 2 training

  • 40 – 120 minutes at a zone 2 pace (with intermittent surges)

Optional Days

  • Repeat Zone 2 sessions for shorter durations after strength training sessions or as recovery allows

Conclusion

Bodybuilders are muscular and strong which directly benefit them in Army Special Forces Assessment and Selection. But bodybuilders are not known for the endurance, and they will need to spend significant time developing an aerobic base and their ability to run and ruck.

Before considering a transition from bodybuilder to green beret, the athlete needs to have a serious dialogue whether they are willing to put in the hard work and effort. The road to becoming a green beret is a long and grueling one.

Read More

How Important is Rucking for SFAS?
How to Join Special Forces as a Civilian
Weight Lifting Program for Special Forces