Why SIZE MATTERS for Special Forces

Learn why lean mass is one of the main factors affecting selection; also learn the training strategies I have used as a coach for selection, including for SFAS, BUD/S, RASP, or A&S.

Timestamps:
0:00 - Introduction
0:25 - What the Data Shows
0:49 - Lean Mass
2:56 - Body Fat Percentage
4:19 - Bone Mineral Density
5:35 - Height
6:19 - What to Make of This Data

1 on 1 Coaching:

Learn from a professional special operations coach on why you need to be able to be strong & run fast to get selected. We're talking about body composition data from Special Forces Assessment and Selection. Plus, I'll share my guide on how to implement this into your training, as well as your diet. This video will be helpful for everyone regardless of the career path or branch you are training for - US Army (Green Beret, Army Ranger), Air Force (PJ, CCT, SR), Navy (SEAL, SWCC), or Marine Corps (MARSOC, Raider).

Disclaimer: This video is intended for general information only and is not a substitute for professional medical guidance.

[kokliangchew]

Greetings from a retired Malaysian officer. We used to train you guys in jungle warfare from the Vietnam war onwards, and helped set up your jungle warfare school too. In the late 1990s, we had US Marines joining us for jungle warfare exercises. We were very impressed with their physiques as they all looked like bodybuilders, were very fit and their backpacks were very "impressive". Whilst we Malaysian soldiers were all scrawny and wiry with small backpacks. However, on the first day of the exercises, we found that they were not keeping up with us, and lagging far behind. By the second day, we have had enough and told them to junk all their stuff to be picked up and bring only food, ammo, and communications. Even then, they could barely keep up with us. We used to joke with them, that they had the right muscles for flat ground but the wrong muscles for hilly, mountainous jungle terrain.

[wingandhog]

I am a former USAF C-130 Loadmaster. Many times we carried special forces, SEAL’s, you name it….. Most of those guys were super fit, wiry and obviously strong. ALL of them were very humble and respectful to the crew members. Very few were built like an Arnold. I think it would have been a hindrance for their line of work.

[tdgdbs]

I'm a retired Army nurse and spent many years at Martin ACH in Benning; my observation is these guys are highly intelligent and use leverage vs. brute force. Thousands of pipe line medical records ran accross my desk, and they are of all sizes and compositions; I had a 5'3'', 130lbs Vietnamese refugee Ranger medic on my staff who later went on to serve in 1st SFG.

[stevefowler]

I was a U.S. Recon Marine (2nd and 1st Recon Battalion) between '75 and '80. I went thru a weekend test to get an invite to Force Recon Selection. I was obviously in tremendous physical shape and had high skill levels in scouting/Recon field work. But I still remember what one of the Trainers told us; "I'm not saying that if you aren't 6 feet and 200 lbs of muscle that you can't make it, but it will certainly help if you are". I was a thin as a rail 5'10" 148 lbs...but I could run sub 6 minute miles forever and held up enough to the heavy humps to get through BRC, so I gave Force Recon a sniff. I passed the test but I knew in the back of my mind I probably just didn't have the body for the extremely long heavy humps I knew Force Recon selection required. Things worked out for the best though, as I had sky high SAT scores out of H.S. and I discharged not long after and was off to Engineering College, which led me to a long career where I recently retired after 34 years at Lockheed Martin as an Aerospace/Computer Engineer...Semper Fi.

[MickAngelhere]

I had a couple of friends who were in the British and Australian SAS and they told me that it was the big blokes that usually didn’t make it through selection. The bodybuilder types dropped like flies but the skinny wiry ones the ones that made it.
A WW2 veteran who was a POW of the Japanese said that the biggest men were the ones to die first of starvation

[disposabull]

I'm not a SOF guy but Muay Thai fighters legs have the highest bone density on record and rock climbers are the kings of upper body strength to weight.
If you are looking for hobbies that will give you some useful skills and fitness for a SOF career might be worth trying.

[TheChkgrniv]

As a Former 3rd Group and Q course instructor having the "right mentality" is crucial. Mentality is broad term but let me give some general idea. 1. Being in the right frame with your relationships ( ex. very distracting if you think your girl is cheating on) 2. have your personal life in order (ex. being financially stable and things being taken care of) 3. The will power to do the right thing (even when others are not). These things wont make you an SF guy but it will put on the path. The next thing is being prepared. Not a thing I did in selection or Q course was something I wasnt familiar with. Learn and practice until becomes part of you. I wasnt very good at rucking at all and I could not swim but I did it until I got it. I conditioned myself to be fast and efficient. Maintain your strengths and mitigate your weaknesses. I trained for muscle endurance by doing high reps with lighter weight. Lots more stuff but here is a starter. And REST is way more important than most think.

[WilSenior]

I spent 19 years in SF, and I was 5'7" and averaged about 138lbs total body weight throughout my career. I was definitely on the small side for an SF operator, but I had very good endurance and did very well at running and rucking. Most of my teammates were medium build, and there is definitely a tipping point where being bigger and having more muscle mass really slows you down. For all of the small guys who aspire to be a Green Beret, your size isn't nearly as critical as mental strength and absolute determination. But, you must physically prepare the right way.

[kellymarulo]

Nothing beats heart. I remember going through AFSPECWAR and being the smallest guy (5’8” / 143LBS) and rucking like a savage using the run one telephone pole and walking the next telephone pole technique. Had a good 14 years in the community and loved being the underdawg

[Rockymountainpie]

For people already in and dependents, Army Wellness Centers usually have a bodpod that can help track your body comp

[johnfarscape]

Everyone in the British army, after serving alongside them, or just from meeting them and hearing the stories, that the Gurkha's are probably the most fearsome soldiers in the world, and have been since the 1940s, and yet their average height is 5' 4", and around 160lb, same with the SAS, generally they seem to be quite small in stature, being smaller, makes you harder to hit, harder to spot, and from my experience, generally a lot more aggressive and determined. . . Im 6ft, and couldn't even get close to keeping up with the Gurkha's in a cross country run.

[jevnope]

As a former soldier selection into various SF units was an interesting experience. I would argue that it’s all good being physically up to the task. But most importantly I think mentally you have to be there. I have seen the soldiers you describe being ideal failing and the smallest guy blitzing the selection. I don’t think there is anything particular you can narrow it down too. Just want, nay need. The ability to push through and to get back up when others will quit. One foot in front of the other.
Amazingly a lot of our operators looked like nothing special. Yeah a lot were big for a purpose. But a lot were on the short, wiry side of things. I guess the bigger you are the harder to hide therefore easier to shoot. 😅

[rickjames]

One of the best things you guys can do no matter what size you are is get a lot of Ruck time in. Lean mass could help but there is so much more to it. Little things like building that thick skin around your feet or breaking in a good set of boots. Another issue people hardly mention is making sure to study up on certain math or test skills. Do not try to manipulate certain test during Psych test. You also want to make sure you are mentally tough and help out during selection. Your peers will vote you down if you sleep all the time and never help out. Like I said, there is much to know.

[sword-and-shield]

Skeletal Frame will make a huge difference on how much "effective" mass you are going to carry. Don't try and carry what a bigger frame can carry successfully, when you can't. Work with what is YOUR ideal.

[arthurbrumagem]

I spent 23 yrs in the army and thus ran into many SF and Seal types. The Seals I encountered weren’t supermen by visual methods as they weren’t huge in every case. Just highly motivated for the job. Much respect from me

[cej]

A diverse and relatively "unfocused" resistance training plan helped me a lot more than I expected

Hadn't really touched my ruck in a few months but walk all day at work (security) as well as do a bunch of resistance training (alternating between contrast-power, slow strength and GPP-Accessory-Anaerobic endurance days)

A couple weeks ago I decided to slap ~25lbs total weight into my ruck and ruck to the airport (~8-9 miles one way)

I managed to get there and make it back halfway before my feet just absolutely killed (metatarsalgia-esque pain)

I went snowshoeing with 30lbs in the valleys and hills nearby for a few hours and barely felt encumbered after a bit of warming up

My jogging times aren't great but I dropped from an 8 minute mile to a 7 minute mile over the past few days despite hardly jogging

Resistance training, walking and ESPECIALLY sled work have been so damn helpful

[ludditechange]

Just before COVID I had to opportunity to go visit part of BUDS training in Coronado, all students who had passed dive phase. What struck me the most was how much physically bigger the guys were, than folks had been 35 years earlier when I last visited.

I'd be interesting in knowing if SFAS has this data going back to its founding in the late 80's, and if there has been any changes.

[ExtraRice]

I'm 6'3", 200lbs, 15% body fat. I can't squat in the 300s yet but I'm getting close. Current 5 rep max front squat at 245, so I could probably get close to 300 if I tried.

[anonymoussurname]

Great material. I’m too old for the military but I definitely am looking at my health differently.

[McCarthy]

Ruck Marching is a paradox since size helps likely because of the distribution of weight and shock absorption. But Ruck Marching is technically an aerobic action much more than it is anaerobic. Typically being lighter makes you better with long distance endurance work, but Ruck Marching is an interesting exception.