powerlifter deadlifting

Powerlifting for Special Operations Selection Is a Mistake?

ByDave

Powerlifting during your military selection prep is a mistake.

Now, that doesn’t mean strength doesn’t matter. It absolutely does.

In fact, developing a base of powerlifting-style strength with a solid squat, hip hinge, press, and pull is critical to success at selection.

But once you’re within 6-months of selection, actively training like a powerlifter becomes a liability.

Here’s why.

Strength Only Matters If It Transfers

A major component of selection prep — particularly 4–6 months out — is converting general strength and endurance into selection-specific performance.

Raw powerlifting strength is fantastic. It gives you force production, a base of muscle mass, and often higher bone mineral density (which is a significant predictor of success).

But selection doesn’t care whether you low-bar squat 500lbs or pause bench 365lbs.

In fact, most of selection is upright. You’re supporting and holding load through:

  • the legs
  • the trunk
  • the upper back/shoulders

That’s why selection-specific strength emphasizes:

  • max unilateral leg strength
  • upper-back posture
  • vertical pressing

If you continue to develop general powerlifting strength instead of transferring it to selection-specific strength, you’re training for the wrong objective.

You Don’t Need The Big 3 For Selection Prep

Almost all of my athletes press, squat, and hip hinge in some form throughout their prep. Back squats, trap bar deadlifts, conventional pulls, and their variations all have a place.

The flat barbell bench press, I rely on much less.

But once we accept that the goal is for strength to transfer to selection performance (as in point 1), it follows that there is no requirement to train the Big Three specifically.

Some athletes are better served by:

  • front squats instead of back squats
  • Bulgarian split squats instead of bilateral squats
  • snatch-grip or RDL variations instead of heavy pulls

These movements often transfer better to posture, unilateral strength, and durability which is what selection exposes.

Strength–Fatigue Tradeoffs Become Real at Higher Levels

For most athletes, fatigue from lifting is not a limiting factor.

But once you start hitting working sets with:

  • 300lb + squats
  • 400lb + deadlifts

Fatigue management becomes critical.

Even at more modest levels, 275lb squat working sets or 365lb deadlift sets, there’s a strength-to-fatigue tradeoff.

At that point, I tend to program higher-specificity, lower-fatigue alternatives:

  • front squats
  • bb reverse lunges split squats
  • snatch-grip RDLs
  • unilateral and posture-limited movements

They preserve max strength while improving strength in more selection-specific movements.

Final Thoughts

Powerlifting isn’t bad.

But once you commit to selection prep, the ends of powerlifting are no longer specific to the task.

The task is preparing for selection.

Hope you found this helpful.

-Dave

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.