In a recent article, Special Ops – How Good is Good Enough? focused on explaining the process of training as we strive to get good at all the elements of fitness that make us successful in challenging spec ops selection programs.  Understanding your strengths and weaknesses should drive how you create training programs and invest your time training. These elements include but not limited to strength, power, speed, agility, endurance (run, swim, ruck), muscle stamina, grip, flexibility and mobility.  Depending upon the branch of service, you may need to be good at other elements that include load bearing (carrying logs, boats, people, gear), treading (with / without fins), and other skills.  However, in the previous article, tactical strength was not discussed with regards to getting THROUGH the training. A young man on the spec ops journey called me on it and asked about the strength exercises – bench, dead lift, squat, and others. “What is a good enough strength - weight to body weight ratio should someone have prior to going into selection?”

Having strength and not having strength is typically a function of your athletic history long prior to joining the military.  Many candidates come from sports that require lifting like football, soccer, lacrosse, hockey, many come from endurance programs too that can crush any running or swimming test in the military – even on a bad day.  Both groups come with weaknesses.  Typically, the powerlifting athletes do not need to focus too much on strength throughout the year and can limit their training mostly to endurance, muscle stamina, swim skills, and losing weight if needed (220lbs+).  However, the endurance side athletes need to work on strength / power in order to be able to handle the impact forces (if swimmer) as well as the load bearing activities listed above.

Performance drops are occurring at BUD/S during log PT these days.  If you are unable to handle the load for the duration of the log PT session during Hell week which can last up to 4-5 hours, you could be out of the program. So, how important is strength.  It is the absolute foundation of tactical fitness that all other elements of fitness thrive. However, without endurance and muscle stamina built upon the strength foundation, the term tactical athlete heading to selection does not apply. 

According to a recent study / statistical analysis at BUD/S (see full study), the tests score ranges for strength that have a better chance of finishing hell week are the following:

The scores and numbers on the top half of the chart represent good enough scores in strength to perform well enough to complete hell week statistically.  The bottom half of the chart are my additional exercises and workout recommendations to also be able to do that focus on strength as well as muscle stamina.  Many of the events of BUD/S and other selection programs will require you to take a strength exercise and make it a teamwork endurance drill. (log pt push press, up boat / down boat, hundreds of pushups, and grip – obstacle course and pullups etc). So, when you ask yourself what you should work on this cycle, consider your weaknesses and focus on the activities required to get THROUGH the training.  That should be the number one answer, then maintain your strengths.

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