Ranger candidate deadlifting
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Weight lifting will not save you

ByDave

Weight lifting alone is not going to get you selected.

Yes, I prioritize it and talk often about the importance of strength and muscle mass

But let’s be clear about what weightlifting does and does not do

Weight lifting will…

  1. Improve strength
  2. Build muscle mass
  3. Reduce risk of injury

Weight lifting will NOT…

  1. Guarantee you dominate your timed runs
  2. Guarantee you pass your timed rucks
  3. Improve recovery between bouts of endurance exercises

What will do virtually everything weight lifting does not is…

Endurance Training

Putting in the miles at the track, on the bike, or under the ruck is not going to make you look like Superman, but it will make you perform like him.

And that’s what matters – Performance

I hope this puts it into context that while strength is important (and you can train it simultaneously with endurance),

You cannot rely on an excess of strength to compensate for endurance deficiencies.

Related article:
The SMARTEST Way To Train for Special Operations (Strength + Endurance)

I'm a coach with a passion for helping athletes dominate the toughest selection courses in the world. Over the years, I've trained well over 100 athletes for Special Operations selection courses, including SFAS, RASP, Air Force A&S, BORTAC, SWAT, and MARSOC A&S. My mission is to bridge the gap between traditional performance training and the unique demands of tactical and military athletes.

I got my start coaching hybrid athletes, blending strength, endurance, and hypertrophy training to achieve peak performance. As I worked with more tactical and military athletes, I realized there was a need for a specialized approach tailored to the grueling physical and mental challenges of SOF selections. This realization drove me to focus on prepping SOF candidates for success, combining cutting-edge research, proven training methodologies, and real-world experience.

Whether you're preparing for selection, seeking to level up your fitness, or simply curious about what it takes to thrive in these elite environments, I hope you'll find the information I share helpful.